10 At-Home Exercise Routine for Inner Thighs

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Inner thigh exercises is one of the most sought after. With skinny jeans, tights and leggings as very popular items of clothing, many women are aiming for a good pair of firm, well-shaped inner thighs.

However, you need to lose weight and follow the exercises here. There’s no spot reduction happening in whatever exercise program you’ll get you hands on.

I have 10 at-home effective exercises. If they seem too many, it’s because there is a whole set of interconnected muscles that make up the inner thigh. 

All you need are the right moves and iron-clad persistence to get the thighs of your dreams.


Gate Swings 


* Stand on left leg with hands clasped behind head.

* Bend right knee and swing leg up and across the body, right foot flexed.

* Without putting right foot down on the floor, sweep right leg out to the right side.

* Repeat 10 times back and forth with the right leg, then 10 times with the left.


Side Lunge Sweep

Image result for woman Side Lunge Sweep

* Stand with feet together, hands on hips.

* Take a wide step out to the left side and lower into a lunge, bending left knee and pushing hips behind.

* Push through left heel and stand back up, crossing left leg in front of body without touching the floor.

* Swing leg back out to the left side and repeat.

* Do 15 reps with left leg, and then 15 with the right.


Sumo Squat Slide In 

Image result for woman Sumo Squat Slide In

* Stand with feet together, knees and toes turned out at 45 degrees.

* Take a wide step out to the side with right foot and squat down.

* Keep back straight, drop hips low and reach arms to the ground in front.

* As you stand up, slide right foot into left, squeezing legs together until heels touch each arms overhead.

* Step back out into squat with left foot and repeat 20 times, switching legs each time.


Chair Pose Close  

Image result for woman Chair Pose Close

* Stand with feet together, hands on hips.

* Lower into a narrow squat.

* Hold the squat position on right leg and extend left leg out to the side, pointing foot.

* Lift left leg and bring it in front of body, squeezing inner thighs until knees are touching.

* Hold for 1 count then lower left leg back down to the side.

* Repeat 10 times on the left, then repeat 10 times with the right leg.


Side Shuffle Switch

Image result for woman Side Shuffle Switch

* Stand with feet together, arms by sides.

* ‘Shuffle’ to your right by taking three quick steps to the side (right, left, right), and then lift left knee up, swinging right arm forward.

* Immediately reverse your shuffle (left, right, left) and land with your right knee up, left knee bent, swinging right arm forward.

* Repeat 20 times in a row as fast as you can, alternating sides.


Low Lunge with Isometric Adduction

Image result for woman Low Lunge with Isometric Adduction

* Stand with feet together, arms on sides.

* Take a wide step forward with right foot and lower into a deep lunge position.

* Place hands on the floor on the inside of right foot.

* Press right knee into the outside of right shoulder.

* Squeeze and hold the contraction for 10 counts.

* Release and push off the floor with right leg to return to standing form. That’s one rep.

* Repeat with the left leg to complete 1 set.

* Do a total of 3 sets.


Attitude to Side Extension 

Image result for woman Attitude to Side Extension 

* Stand on right leg, right knee slightly bent, hands on hips.

* Lift left leg into an ‘attitude’ position by bending left knee and lifting leg up and across body, turning left heel up as you lift.

* Open left leg out to the side of your body, straightening leg out into a full extension.

* Repeat 15 times with left leg and then 15 times with the right leg.


Weighted Inner Thigh-Lift 

Image result for woman Weighted Inner Thigh-Lift

* Lie on right side with right elbow bent below shoulder and left hand behind your head.

* Extend both legs out and then bend left knee up to the ceiling, placing the bottom of left foot on the inside of  right knee.

* Hover right leg slightly off the floor with foot flexed.

* Engage inner thigh to lift right leg higher.

* Slowly lower leg back to hover above the floor.

* Repeat 15 times and then switch sides for 15 more reps.


Kneeling Adduction

Image result for woman Kneeling Adduction

* Get down on hands and knees with palms flat on the floor and shoulder-width apart.

* Raise right leg and bring it under your torso, crossing it in front of left knee.

* Turn right knee out to the side and place the outside of right foot on the floor.

*Squeeze inner thighs as you lift right knee up, maintaining contact on the floor with your foot.

* Lower knee and then repeat, 15 times total on each leg.


Side Plank Lift

Image result for Side Plank Lift shape magazine

* Lie on right side and prop upper body up on right extended arm, palm flat on the floor.

* Extend right leg straight out and point toes.

* Bend left knee and step left foot flat on the floor just behind right leg so that hips stay stacked on top of each other in the plank position.

* Shift weight into left leg so that right toe is lightly touching the floor.

* Squeeze thighs together as you lift right leg up to meet left knee.

* Hold for 1 count and then lower. That’s one rep.

* Do 15 reps with right leg, 15 with left.