10 Best Workouts to Tone Inner Thighs

Many have to deal with fat in the inner thighs. However, there is no need for you to despair as there is a solution. You can always tone your inner thigh with workouts which will make them more attractive. Then you will feel more confident about your looks when wearing those skinny jeans or when going to the beach. The inner thighs are not used during our everyday activities, so extra workouts are necessary.

Inner Thigh Workouts

Before any physical exercise, remember to warm up for a couple of minutes. The following exercises are great workouts you can try.

1. Frog Bend


  • For this exercise, you need to lie down on the ground, with your legs extended above your hips.
  • Your feet should be extended straight out and flexed while your heels are kept together and the toes are turned out.
  • Bend knees slowly to the sides. Return to the initial position using the inner thigh muscles for inner thigh workouts.
  • Repeat this exercise 30 times in 3 sets, but make sure to rest between each set.

2. Scissor Kicks

Scissor kick exercises are recommended not only for your inner thigh muscles but for your core muscles as well.

  • For this exercise, you need to lie down on the ground. Scissor your legs while raising them about 30 cm off the floor.
  • Perform 10 reps without resting and make sure not to drop the legs on the floor while doing this exercise.

3. Side and Crossover Lunges

Side and crossover lunges are great inner thigh workouts as they will hit your thighs from different angles.

  • Stand straight and make sure to keep your feet apart.
  • Make a wide step on the side by bending the knee of the other leg and pushing the hips behind just like when squatting or sitting in a chair.
  • Return to the initial position and repeat 10 times for each leg.
  • Be careful and don’t let your knees extend over your toes.

4. Seated Ball Squeeze

For this exercise, you will need to sit on a chair or pilates ball while resting the feet on the floor.

  • Place the ball between your thighs. Squeeze the ball with your thighs.
  • Remain still for a couple of seconds and repeat this exercise a couple of times.

Seated ball or pillow squeeze are great inner thigh workouts.

5. Inner Thigh Lift

  • For this exercise, you need to lie down on the side. Support your head with your arm.
  • Bend one leg and place the foot in front of your other leg.
  • You can always support your ankle with your free arm.
  • Lift the leg that is extended upwards for at least 15 cm. Remain still in that position for a couple of seconds.
  • Slowly return to the initial position. Repeat this exercise about 10 times. Make sure to exercise both legs.

6. Side Squat with Band

Side squat with a band is not only a great workout for your inner thigh, but also for your hips, bottoms and outer thighs. 

  • You will need to stand while keeping your feet apart.
  • Tie a band around the lower part of your legs.
  • Lift the leg and step out to the side while dealing with the resistance of the band.
  • Once your leg reaches the floor, squat down and bends your knees.
  • Stand up and return to the initial position. Repeat the exercise and alternate the legs.

7. Ball Leg Lifts

  • For this exercise, you need to lie down on the floor on your side.
  • You can always rest your head on your arm.
  • Place the exercise ball between your feet and lift the ball up toward the ceiling using the butt and the hips.
  • Return to the initial position and repeat the exercise. Switch sides and work both legs.

8. Glider Side Lunge

For this exercise, you need to stand up with your feet shoulder width apart.

  • Slowly bend to one side and squat down while most of the weight remains in the leg that is not moving while performing this inner thigh exercise.
  • Repeat the exercise in 3 sets of 10 reps. Make sure to work both legs.

9. Sumo Squat with Side-Arm Raises

For this inner thigh workout, you will need to stand with your legs wide apart and your toes pointed outwards.

  • Hold dumbbells in your hands while keeping your arms straight and your palms facing the ground.
  • Bend your knees slowly while raising your arms at the same time just below your shoulder levels.
  • Return to your initial position and complete 3 sets of 15 reps.

10. Gate Swings with Cross

Gate swings with a cross are not only great for your inner thighs, but also work your outer thighs, glutes, and quads.

  • For this exercise, you need to stand with your feet wide apart and with your toes facing outwards.
  • Squat down slowly by bending your knees. You can use your hands to push your knees even more wide apart.
  • Jump by placing one leg in front of the other leg, landing in a cross-legged position.
  • Jump back immediately and squat widely by bending your knees.
  • Repeat this exercise a couple of times. Make sure to alternate your legs. 

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