10 Minute Inner Thigh Workout

Inner thigh workout

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For many of us, inner thigh fat can be the source of much insecurity. Thankfully, some exercises have been proven to be effective in slimming the inner thighs. We have listed five incredibly useful exercises that have long been proven to help tone the thighs.

Expect a manageable but rigid routine. However, the long-term effects would be worth it.

5 Exercises to Lose Inner Thigh Fat


#1 Wall Sit

women wall-sitting to work on her inner thighsAll you need for this exercise is a blank wall perpendicular to non-slip flooring. You can include a resistance band to target the inner thigh muscles more. Stand straight with your back flat against the wall. Your feet should be planted around two feet in front of you and about hip-distance apart. Your arms should be by your sides with your palms pressed onto the wall. Start to slowly slide your back down the wall until your knees are bent at a 90-degree angle. Make sure your knees are just over your ankles.

Hold this position for 30 seconds. Raise up slowly and repeat, making sure to make your movements controlled. If you want to work out your inner thighs further, strive to do this with one leg planted on the floor and the other extended forward.


#2 Sumo Squats (No Equipment Needed)

woman sumo squatting for inner thighStand with your feet, far apart, with your toes pointing out. Slowly lower your hips and bend your knees. Make sure that your thighs are parallel to the floor. Gathering strength from your thighs,  slowly rise up till you are standing straight. Make sure to make all your motions intentional. The slowness of the motion in this exercise will enhance your muscles in your inner muscles far more than if you were to swiftly rise up.

As for your training exercise, as you reach the top of your movement, squeeze your glutes. Repeat as many times as you can within 30 seconds to boost and try this with free weights.



#3 Curtsy Lunges

woman doing curtsy lunges for her inner thighWith this exercise as well, no equipment is needed but feel free to use weights if you think necessary. Stand with your feet far apart as well as your hands and your toes pointing forward. Make sure to keep your chest level locked in place.

Your arms can either be at your sides or together out in front of you. Cross your right leg behind the left in squat down is in a curtsy. Hold this position for a few seconds. Then move your right leg back to where it started and push your body back up to the original post.

Repeat this as many times as you can within 30 seconds and switch legs to intensify. As you do this, make sure you hold the lowered stance much longer. You can also carry a single dumbbell between both hands at chest level.


#4 Step-Ups

man doing step ups for his inner thighWhile having a set of stairs to do this exercise on is recommended, you can also use a bench or something you feel is stable enough to stand on top of. Stand in front of the stair and with your right foot and step up, keeping your left foot on the stair beneath. Place your knee at least at a 90-degree angle when you place your foot on it. Bring the left foot up with your right foot and return to your starting position by stepping down with your right foot first, and then the left.

Repeat this as many times as you can within 30 seconds. Switch legs, and repeat the 30 seconds as well. To intensify, use steeper stairs or a taller bench. You can also carry weights in each hand or a single weight with both hands at chest level.


#5 Inner Thigh Lift

woman on yoga mat doing inner thigh lifts You can do this inner thigh workout on any surface you can lie on—ideally, a yoga mat or exercise mat. While your back is on the mat and arms at your sides with palms pressed down, lift your right leg towards the ceiling with your foot flexed and not pointed. Slowly lower your right leg back down to the mat. Make sure as you do his movement not to lift your back from the mat.

If you start to feel your back beginning to lift up between the lifts, adjust your position, and focus on your movements, making them slow meaningful. These slowed down motions will target your inner thigh muscles. Switch between your right and left leg as to not over or under work one inner thigh.

Repeat this as many times as you can within 30 seconds, switch legs, and repeat for another 30 seconds.  If you are doing them at a slower pace, try to do as many as possible within 1 minute rather than 30 seconds. One way to intensify this exercise is to use ankle weights.



These intense exercises specifically show you results in as little as one week. Doing the workouts consistently will bring about much more progress for your inner thighs. Include these exercises into your weekly routine to increase the strength in your inner thighs.

Remember, as you strengthen muscle groups, you are also helping other parts of your workouts much more manageable. Additionally, stick to a nutritious but low-calorie healthy diet.

By continuing to do this proven and effective routine and watching what you eat, you’ll soon be able to lose your thigh fat and keep it off completely.


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