Exercises for the inner thighs at home will help you get rid of fat deposits in this problem area, develop an aesthetically pleasing shape of the lower extremities, and also gain sculpted and toned leg muscles.
We offer you a ready-made workout for the inner thigh: 20 exercises + plan for 20-30 minutes. The program consists of four laps without jumps. You will find two circles in a standing position, two circles on the floor.
- For a long ~30 minute workout: Do all four circuits on the same day. Repeat the program once a week.
- For a short workout of ~15 minutes: perform the first and third circuits on one day, and the second and fourth circuits on another day. Repeat the program 2 times a week for 15 minutes.
- Rest between exercises 15 seconds, rest between circles 1 minute.
- To increase your workout time, you can repeat each circuit twice.
Inner thigh workout (first round)
The first round of inner thigh workout at home consists of exercises performed while standing. Exercises involve several muscle groups at once, which will help not only tighten muscles, but also burn fat deposits in problem areas.
Before training, be sure to do a WHOLE BODY WARM-UP or LEG WARM-UP.
Wide squats with leg abduction
The legs are spread wide, the hands are clasped near the chest. As you exhale, we perform a standard squat, reaching a right angle in the bend of the knee joints. Next, we rise and abduct the left leg in the opposite direction diagonally. Now we do a squat again, after which we move our right limb to the left. The legs alternate for each new repetition. The exercise has an accentuated effect on the adductor muscles, eliminating flabbiness on the inner thigh. Additionally, the buttocks and thigh muscles in general are tightened.
How much to do: 20 squats total.
Side Lunges with Pulse
Place your feet close to each other, hands clasped near your chest. Take a long step to the left and do a deep side lunge. At the bottom point, you need to pulsate on a one-two count, and then rise to the starting position. Do the desired number of repetitions on one leg, then switch sides. Throughout the entire amplitude, make sure that your back does not slouch, your knee does not go beyond your toes, and your body does not lean forward too much. An exercise for sagging inner thighs helps to specifically work each leg individually.
How much to do: a total of 15 lunges, first on one leg, then 15 lunges on the other leg.
Squat plie with toe raise
Spread your legs significantly wider than your shoulders, and turn your toes in different directions from each other. Hands are brought together near the chest. Now do a squat while lifting up on your right toe. At the peak point, the bend angle of the knee joints should reach 90 degrees. This will help relieve tension in your knees. Plie squats are aimed at working the adductor muscles, so this exercise is great for drying the inner thighs, as well as creating slender legs in general.
How much to do: 20 squats total.
Swing your leg to the side
Place your feet slightly narrower than your shoulders and shift your body weight to your right side. The arms are brought together in front of you at chest level in a longitudinal position. The forearms form parallel to the floor as the elbows are straightened away from each other. With your left foot we lift to the side, trying to reach parallel to the floor. At the peak point, make short delays, then return the limb back. Once you have completed the required number of repetitions, switch sides. This exercise will not only tighten the inner thigh, but also get rid of the riding breeches area.
How much to do: a total of 20 lifts, first on one leg, then 20 lifts on the other leg.
Plie squat calf raises
We again place our feet wider than shoulder-width apart, and then turn our toes in opposite directions from each other. Do a squat and lock at the bottom point. The angle of bend of the knee joints should be straight. Never bring your knees past your toes, as otherwise you will overload them. Do not tilt your body forward, pick up your pelvis. In the accepted position, begin to rise on your toes one by one - first with one leg, then with the other. An element of training for the inner thigh at home puts an accentuated load on problem areas of the legs.
How much to do: 20 calf raises on both legs.
Inner thigh workout (second circle)
The following 5 exercises for the inner thigh at home will also be done while standing and will perfectly complement the previous exercises. With their help, you will make your legs and buttocks sculpted and toned without problem areas on the inner and outer thighs.
See also:
- Light training program for women over 40 years old (3 days)
- Leg weight loss program for pears (3 days)
Squat + leg abduction
Spread your legs wider than your shoulders, and fix your forearms at chest level, placing one on top of the other. The essence of the element is to perform squats, after which you need to alternately move your legs to the sides. After doing a squat, rise up with effort and move your left leg, trying to reach parallel to the floor. After the next repetition, do the same work with your right limb, and so on. The exercise not only tightens the thigh muscles, but also specifically “dries” the inner and outer thigh area, getting rid of cellulite and breeches.
How much to do: 20 squats total.
Cross lunges
We stand up straight, fix our legs vertically with our shoulders. Place your palms on your waist, then slightly lean your chest forward and take a wide step back with your left leg, lowering your knee to the floor. The left knee stands behind the heel of the supporting limb. The shin of the right leg is in a strictly perpendicular position to the floor, and the bend in the knee forms a right angle. Carefully rise to the starting position. For each repetition we change sides. Great exercise for girls, your glutes and inner thighs will burn!
How much to do: 10 lunges on each leg.
Cross leg swings in front of you
We place our legs closer to each other, and fix our palms on our belts. We shift the weight of the body to the right leg, and turn the toe of the left foot to the side by 45 degrees. After this, we raise the limb in front of us, moving it crosswise to the right leg. The range of movement is not very deep, so you need to constantly maintain it in weight, keeping the adductor muscles tense. Work at a medium pace. The result is high-quality drying of the inner thigh, eliminating sagging.
How much to do: a total of 20 lifts, first on one leg, then 20 lifts on the other leg.
Static side lunges
Place your feet wide in a pyramid position. Bend your arms at the elbow and clasp them together in front of you. Gently lower your body weight onto your right leg into a static lunge. At the lowest point, the knee should not extend beyond the toe, and the angle of bend of the knee joint should be 90 degrees. After completing the prescribed number of repetitions, switch sides. Lateral lunges work the quadriceps from different angles, make the adductor muscles more elastic, and symmetrically develop the volume of the legs without overloading the joints. One of the best exercises for the inner thigh.
How much to do: a total of 20 lunges, first on one leg, then 20 lunges on the other leg.
Pulsation in plie squat
The legs stand wide and the arms are clasped in front of you. Turn your toes in opposite directions and squat into a plié, fixing the position at the lowest point. Traditionally, we maintain a right angle in the bend of the knees, so as not to overload the joints. The specificity of the exercise is to perform pulsating movements that maintain a constant load in the thigh muscles, burn excess fat in the inner sides, and also generally make the legs more prominent.
How much to do: 30 pulsations in total.
Exercises to reduce hips and buttocks
If you want to reduce the size of your thighs, you need aerobic training, which consists of light exercises with a high number of repetitions. They are called aerobic because the energy of chemical reactions with oxygen is used to work the muscles. A characteristic difference is endurance work and profuse sweating.
Such training is good because it does not require special preparation. Aerobic exercise includes:
- All types of aerobics.
- Swimming in pools and ponds.
- Race walking, walking, running.
- Skiing, skating.
- Riding a bicycle, exercise bike.
- Jumping rope.
- Home exercise machines - elliptical, stepper, treadmill and others.
You should devote at least 1 hour per week to training. This is 2-3 days a week for 20-30 minutes. This volume can be easily accomplished without much strain.
Exercises with dumbbells
Lunges.
Lunges
Stand straight, feet shoulder-width apart, slight arch in the lower back. Knees slightly bent, dumbbells in hands. Take a wide step forward with the center of gravity shifting forward to the outstretched leg. Then squat down on the same leg. The body must be kept straight, without falling to the side.
Holding your breath, lean on your front leg. Rise up from a squat. Place your back leg on the push leg. Repeat the lunge with the other leg. Perform 2-3 sets of 10-12 repetitions.
Dumbbell row on 1 leg
Take dumbbells in your hands. Stand on 1 leg, leaning on your toes, take the other slightly back. Keep your back straight. Bend towards the floor and extend your right leg, squeezing the buttocks of your left leg. Perform 2 sets of 12–15 repetitions.
Raises while lying on a ball
Lie down on the ball, resting your head, shoulders and neck. Knees slightly bent. Lower your body by contracting your hips. The ball remains motionless. Raise your legs again until a straight line is formed, squeezing your buttocks. Perform 10-15 repetitions in 2-3 sets.
Exercises to reduce outer thighs
These exercises will help remove the “lugs” on your hips. The thickenings on the upper thighs are also called “breeches”.
Stand straight, arms along your body. Swing your legs outward and inward. Alternately 25 swings with each leg.
Also standing straight, perform 25 circular movements with each leg.
While standing, bend your right leg at the knee. Move it to the right and place your foot. Repeat with your left leg. Then vice versa. First, move the bent knee to the side, then forward and to the starting position.
Exercises to reduce inner thigh size
Classic “scissors” - performed lying on your back. Raise your legs 30 centimeters from the floor and intensively cross them in swings, as if cutting the air with scissors. 10 repetitions of 3 sets with minimal breaks.
“Frog” - lying on your back, arms along your body. Raise your legs up until an angle is formed. Heels together, toes as far apart as possible. Slowly bend your knees without lifting your heels.
Straighten your legs and tense your muscles. 10 repetitions in 3 sets.
Squeezing the ball - you will need a small, elastic ball. Lie on the floor, arms along your body. Lift your pelvis and pull in your stomach. The torso should form an even plank. In this case, you need to intensively squeeze the ball with your knees. Completion time: 60 seconds, do 5 repetitions.
Reduction of hips by 10 cm per month
- We stand up - heels together, toes apart.
- Raise your right leg and stretch it as far as possible, then back and to the side.
- At maximum, hold your leg for 10 seconds.
You need to spend at least 5 minutes a day exercising. You will see the result within a month. With due diligence, you can reduce the volume by 20 cm in 2 months.
Hips reduction in a week
The T-TAPP system will help you quickly reduce your hip size (in a week). It was created by Teresa Tapp, a sports physiologist and trainer with extensive experience. This is the fastest way to reduce hip size, and you can do it at home.
The following exercises are recommended to work on the buttocks:
- Stand up. Feet shoulder-width apart, arms extended above your head. We squat as low as possible. We bend over, while our arms should continue our back. 8 reps in 3 sets.
- We stand on our left leg and pull our right knee towards our chest towards our left shoulder. We lower it and raise it again at an angle of 90 degrees. Change legs and alternate. 6 repetitions in 3 sets.
- Lying on the floor, raise your legs. Alternately bend your legs at the knees. We spread our legs to the sides. 3 sets of 8 reps.
To get back in shape after childbirth
Changes in hormonal levels lead to many women losing their shape after pregnancy. Young mothers want to make their legs slender, not build muscles. We recommend the exercise:
- Legs together, arms clasped around the waist. We do 10 lunges with each leg. After a few days, we increase the load using dumbbells.
- There should be a slight delay on each lunge. Extend your arms with dumbbells to the side. During the delay, perform 4 tilts with your entire body.
- The exercise ends with fixation while bending over while lunging at the count of 8. Repeat with the other leg.
Exercises to reduce buttocks
We offer an excellent exercise that will quickly reduce your buttocks and strengthen your calves:
- Stand on your toes and walk forward in small steps. There should be at least 70 steps. And the legs should remain straight.
Inner thigh workout (third circle)
The following exercises for sagging inner thighs are performed in a lying position. To ensure the greatest comfort during the training process, it is recommended to exercise on a gymnastics mat. Such exercises are suitable even for those who do not want to do squats and lunges due to joint problems.
You can perform all 5 exercises first on one side, then on the other. But you can alternate sides to give the muscles of the working leg a rest.
See also:
- Top 10 Inner Thigh Exercises Without Squats
- Top 10 Exercises for the Outer Thigh Without Squats
Seashell lying on its side
We lie down on our right side and support our head with our right hand. The left palm rests on the floor, giving the body better stabilization. Legs are bent at the knees and lie on top of each other. We begin to lift the left knee until the shin is perpendicular to the floor. Work at a moderate pace, avoid jerking and throwing your knee. The presented exercise for the inner thigh at home additionally loads the abductor muscles and buttocks, visually lifting them and eliminating excess fat deposits.
How much to do: 20 repetitions first on one leg, then 20 repetitions on the other leg.
Shell lying on her side + leg swing
The presented element is almost identical to the previous one. It is performed in the same position and with a similar range of motion. Its only difference is the need to straighten the leg at the peak point. Thus, having raised your knee, you need to stretch your leg, pause for a second, then put your foot back in place and return to the starting position. On the next approach, the sides change. The abductor/adductor muscles and gluteal muscles are subject to load. Work is underway not only to eliminate the problem area on the inner thigh, but also to improve the shape of the buttocks.
How much to do: 20 repetitions first on one leg, then 20 repetitions on the other leg.
Leg adduction while lying on your side
Without changing the position from the previous exercise, extend the lower leg, and place the upper one forward on the full foot, having first bent at the knee. Your task is to raise and lower the extended limb, thereby placing an isolated load on the inner thigh. At the peak point, be sure to pause to emphasize the tension in the target muscle group. This is an effective exercise for the inner thighs that will help you achieve an aesthetically pleasing leg shape and burn excess fat from your thighs.
How much to do: 20 repetitions first on one leg, then 20 repetitions on the other leg.
Side-lying leg adduction with pulsation
The presented exercise almost completely repeats the previous one. We are working in the same position and along a similar trajectory. In this case, the work is performed with pulsating movements in a short amplitude, and not with strict raising and lowering of the limb. Pulsation is aimed at maintaining permanent tension in the target muscles and finishing off the problem area.
How much to do: 30 pulsations first on one leg, then 30 pulsations on the other leg.
Raising the lower leg while holding the upper leg
We work again in the already familiar position lying on our side. Now you need to stretch both legs, and raise the upper one and fix it parallel to the floor. The lower limb alternately rises and falls, due to which the adductor and abductor muscles are worked out. When starting a new approach, switch sides. An element of training for the inner thigh at home in a particular case puts stress on both legs at once, but one does static work, and the other does dynamic work.
How much to do: 20 repetitions first on one leg, then 20 repetitions on the other leg.
Will yoga help with coxarthrosis?
If dynamic exercises are contraindicated for you, turn to yoga. This technique involves a static type of activity, slow and gradual, which nevertheless brings benefits to the body. Exercises and asanas strengthen muscles, improve blood circulation, and help restore joints.
Yoga can be practiced at any stage of treatment for osteoarthritis of the hip joint, including after intra-articular injections of Noltrex. It is precisely these calm, measured exercises that help in the best way, without discomfort, to restore the functioning of the joint after the introduction of a synovial fluid substitute.
Stock up on a gymnastic mat, sit on the floor and do the following:
- Straighten your legs. Bend one limb at the knee and gently place it on its side. Slowly pull the toe toward your inner thigh. Hold the position for a few seconds and perform similar steps for the other leg.
- Spread your straight legs to the sides. Gradually bend your back, trying to reach your feet with your hands. The main principle is smoothness and absence of pain.
Unfortunately, physical therapy alone will not bring much benefit. It is always combined with other therapeutic methods - taking medications, intra-articular injections of Noltrex or hyaluronic acid, physiotherapy.
Inner thigh workout (fourth circle)
Let's move on to the final list of exercises for the inner thigh at home. The final circuit will finally load the target muscle groups, helping to achieve tremendous productivity from the workout done. Some of these exercises will help tighten not only the inner thigh, but also the lower abdomen, which is no less problematic for girls.
We recommend performing the last two exercises in the circle first on one side, then on the other.
See also:
- Leg training for girls with dumbbells at home
- How to pump up your buttocks at home: plan with dumbbells for 3 days
Leg raises while sitting on the buttocks
Sit on the floor, slightly tilt your body back and place your palms on the floor, keeping your arms parallel to each other. Bend your legs and place them on the outside of your feet. For convenience, close your feet close to each other. Next, lift your right limb, and then your left. Switch sides for each new repetition. Make sure that at the top point the shin forms a parallel with the floor. The exercise will help you focus maximum load on the adductor muscles while simultaneously working your lower abs.
How much to do: 20 raises on both legs.
Raising your knees to your chest while lying on your back
Lie on your back and extend your arms along your body. Press your legs close to each other, then lift them at an angle of 45 degrees. Make sure that the insides of your feet are closed. After this, we lift our knees to chest level, while simultaneously spreading our knees in opposite directions (the feet do not open). Exercise for sagging inner thighs not only perfectly “dries out” the adductor muscles, but also burns fat in the waist area, strengthening the lower abs.
How much to do: 20 repetitions.
Scissors + leg spread
While lying on your back, extend your arms along the body and fix them on your full palm. Raise your legs so that they are perpendicular to the floor. The first movement is spreading your legs in different directions. Achieve the maximum without overt adductor pain. After this, carefully bring your legs together and make two cross movements similar to scissors. This is a super-effective exercise for slender legs. Drying the inner thighs is complemented by increased elasticity and stretching, which will allow you to form a beautiful leg shape.
How much to do: 20 leg raises in total.
Lower leg raise while lying on your side
Lie on your side and support your head with your hand. The lower leg should be fully extended, and the upper leg should be placed fully behind the lower leg. We did a similar exercise in the third round of training, only this time the lower leg is located in front. We need to alternately raise and lower the extended limb, focusing on the inner side of the thigh. Try to work at an average pace, avoiding jerking and throwing your legs to the floor. This is the only way you can increase the load in the target muscles, giving them the desired relief.
How much to do: 20 repetitions first on one leg, then 20 repetitions on the other leg.
Side-lying lower leg rotation
We do not change the position of the previous exercise. A significant difference in the presented training element is that the lower leg performs rotational movements, describing a circle like a compass. Rotate clockwise and counterclockwise. After completing the required number of repetitions, switch sides. When rotating, the leg muscles are in constant tension. Thanks to this load, the inner thigh gets rid of subcutaneous fat more intensively, becomes tighter and more prominent visually.
How much to perform: 15 forward rotations and 15 backward rotations, first on one leg, then the same on the other leg.
Ready-made programs for girls (without equipment):
- Program “for the lazy”: light workouts on the floor (for 5 days)
- Workouts for beginner girls (5 day plan)
- General home programs: 100 exercises + 4 ready-made plans
- Express training for 10-15 minutes without jumping (for 5 days)
- Program for Brazilian buttocks without jumping (3 days)
