At this point, people are officially over the unhealthy obsession of the thigh gap. These days, it’s all about building inner thighs that are toned, strong, and healthy in every way. However, knowing you’re ready to achieve the inner thighs of your dreams is one thing. Actually understanding the best way to go about things is another. After all, not all leg exercises adequately target this particular area.
The following are just a few of the moves we swear by when it comes to building perfect inner thighs. Add them to your strength training or toning regimen today, and you’ll be seeing results before you know it.
Squeezing Hip Bridges
If you’ve been hard at work on your glutes lately, your routine may already include some form of hip bridge because of how effective they are when it comes to toning. You may not be aware that a little moderation is all it takes to turn this move into a great way to target your inner thighs as well.
Lie flat on the floor or on a yoga mat with your knees comfortably bent. Place a small exercise ball between your knees. If you don’t have a stability ball, a rolled up towel will work just fine. Lift your hips toward the ceiling just as you would do for a normal hip bridge, but squeeze the ball with your knees as you do so. Slowly lower your hips back to starting position. Repeat until you’ve completed 10 reps.
Sumo jumps aren’t just great for your inner thighs. The repeated jumping motion provides a great way to focus on speed and work on your strength training at the same time. That said, they definitely deserve a place in any well-rounded fitness routine.
Stand with your feet just a bit further apart than hip-width. Your toes should be facing slightly outward. Bend your knees and gently lower yourself into a squat similar to the stance a sumo wrestler would assume. Now jump, propelling yourself upward with both feet at the same time and straighten your legs as you do so. Jump your feet back outward to starting position as soon as you land. Repeat until you’ve completed 10 reps.
This is another move that’s excellent for your inner thighs. However, it’s also a great addition to any toning routine because it challenges your entire body and activates numerous muscle groups. It’s also a great way to shred your way through a few extra calories.
Start in a standard standing position. Now step straight to the side with your right foot and leg. Take care to keep both feet pointed forward as you do so. Stick your bottom out behind you and gently sit back, supporting your weight with your hip and heel the same way you would if you were about to sit down in a chair. Slowly return yourself to your starting position. Repeat until you’ve completed 12 reps, and then do another 12 reps on the other side.
Pilates Thigh Squeezes
If you’re a big fan of Pilates, then you may already be aware of how fantastic it is for building strength, flexibility, and muscle tone. This move leverages everything you love about your favorite studio exercise to sculpt and tone your inner thighs, in particular.
Get down on all fours with a small exercise ball positioned between your knees. Your arms should be perfectly in line with your shoulders. Taking care to tuck your toes forward as you do so, inhale deeply and consciously expand your torso. As you exhale once more, pull your belly button in toward your spine and lift your knees off of the ground. Use your knees to squeeze inward on the exercise ball three times before lowering them back down. Repeat until you’ve completed 5 reps.
The plie squat takes a nod straight from the art of ballet—a perfect fit for those who crave dancer’s legs! Stand with your feet approximately 3 feet apart and your toes pointed outward. Lower your body downward until your thighs are as close to being parallel with the floor as you can manage.
Push yourself back to a starting position while consciously squeezing your inner thighs. Repeat 15 times to complete your set. Then do another 15, raising your right heel as you return to starting position and yet another 15 doing the same, only with your left heel. You’ll be noticing a difference in your thighs in no time!