Tighten and Tone: 10 Easy Inner-Thigh Exercises
- Published: Friday, November 7th 2014
- in Fitness
Get lean, toned, and tight thighs with these 10 easy inner-thigh exercises!
by Michelle Lamelza, instructor at Drill Fitness in TriBeCa
Wide Stance Squat
Stand with feet slightly wider than shoulder width apart, with toes pointed out. Slowly lower for two counts into squat position (hold for 1 count), then straighten legs.
With heels touching and toes slightly out, keep heels together, then rise up on toes. Bend knees into half squat, pulse for two counts and rise.
Squat with Ball
Lying down on your back with either a rubber exercise ball or rolled up beach-sized towel between the knees. Contract the inner thighs for 30 seconds each and relax for 10 seconds. Then repeat.
Inner Thigh Press with Rubber Ball
Lying on your back, you can place either a large exercise ball, rolled towel, or pillow between knees. Contract, lift legs, and squeeze pillow for 30 seconds, then release for 10 seconds. Repeat over and over.
Ball Leg Lifts
Lying down on your side, take a large exercise ball and place it between feet. Slowly lift your legs toward the ceiling using only hips and butt and keeping the balls steady.
Glided Lateral Lunge
Take a plastic container lid or paper plate and place it on the floor. Standing, with hips square to front and hands in front of chest with the right foot standing on the plate, shift your body weight onto the left leg and slowly lower (bending the knee and squatting down). At same time, slide your right foot out to the side. As you slowly straighten left leg, slide your right foot in. Switch sides, and place the left foot on the plate.
Pilates Inner-Thigh Leg Lift
Lying down on your side, lengthen the bottom leg and cross your top leg over it, with your knee or foot on floor. Rest your head on hand. Exhale and lift bottom leg, then as you inhale lower it.
Lateral Lunges with Crossover
Lunge to the side, taking one foot out and reaching opposite hand to the extended foot, retract.
Lying down on your back with legs lifted at 45 degrees, criss-cross legs (over and under) from side to side in a scissor-like motion. (Great for the abs as well!)
Bridge with Squeeze
Lying down on your back with feet hip-width apart, arms out to either side, and knees bent, place either a rolled towel, yoga block, or pillow in between your knees. Squeeze the knees together as you come up into a bridge (popping hips to ceiling). Then lower pelvis to floor. Repeat.
About Michelle Lamelza
Michelle developed an appreciation for the hard work of fitness excellence from a young age: team sports at seven, mopping the floors and doing the laundry at a boxing club in Philly at 12, martial arts and kickboxing on the Florida coast in her high school years, and powerlifting in college. Today, her mission is to prove to her students that they are stronger than they ever imagined. She pushes the limits of their comfort zones physically and mentally, leaving them exhausted but hungry for the next session. A huge Rocky fan, Michelle has the “Eye of the Tiger!”