Inner Thigh Exercises For Women: Blast Fat And Build Muscle!

As we age, our bodies are expected to become healthier, but unfortunately, the opposite often occurs. Problems with the lower body become more common as we get older due to declining muscle strength, with flabby inner thighs being a noticeable warning sign. That’s why we’ve compiled the best inner thigh exercises for women.

Sagging inner thighs isn’t just unhealthy; they also cause significant concern because of how they make us feel self-conscious. This is where inner thigh exercises for women come in, helping to sculpt the lower body into a more toned and healthy shape.

Inner Thigh Exercises For Women!

Adductors — inner thighs — consist of five main muscles that pull the legs toward the midline of your body and stabilize the outward rotation of the knees. Nicole Blades, a NASM-certified personal trainer says:

“Your adductors are responsible for the inner rotation of the leg. Together with the abductors — the external rotators of the glutes — they support the pelvis, helping you to stabilize when you walk, run, or cycle.”

The inner thighs play a crucial role in the core because they serve as its foundation, supporting the hips. Strengthening them is vital for enhancing overall body function, reducing the risk of injuries, and addressing issues with the hips, knees, and lower back. Incorporating inner thigh exercises using gym equipment can provide targeted resistance training to help strengthen and tone this important muscle group.

So, wondering how to firm up loose skin on the inner thighs? Unfortunately, as we know all too well, spot-reducing fat from specific areas is nearly impossible. However, one effective method to tighten and tone the inner thighs is to build muscle definition there. By incorporating consistent cardio alongside these top inner thigh exercises for women that you can do at home, you can achieve stronger legs, improved mobility, and healthier knees and ankles. Make your own inner thigh workout and incorporate it into your routine at least three times a week to strengthen the inner part of your upper legs.

Pro tip: The key is setting your inner thighs on fire and keeping them burning throughout your workout!

Sumo Squats

Squats serve as the cornerstone of body strengthening workouts, especially benefiting lower body exercises by boosting your heart rate. Sumo squats, in particular, target the inner thighs, quads, and glutes. The wider stance of your legs during sumo squats effectively engages your inner thigh muscles. Aim for 10 repetitions when performing this exercise.

How to do sumo squats?

1. Stand in a squat stance with your feet wide (shoulder-distance apart) and turn your toes pointing out to the sides.
2. Roll your shoulders back and lift your chest.
3. Bend your knees and sit down into a squat — as low as you can — until your hips are slightly below the level of your knees and thighs are parallel to the ground.
4. Pause at the squat position for two seconds.
5. Squeeze your inner thighs and strengthen your legs to stand back up. This finishes one rep.

Plie Squat Pulse in Inner Thigh Exercises for Women

While traditional squats primarily target the hamstrings, glutes, and quads, plie squats are specifically designed to work the inner thigh or adductor muscles. By pulsing on your toes during this exercise, you also engage your calves, providing an additional benefit. Plie squats can be exercises for flabby inner thighs and improve overall lower body strength. Challenge yourself by holding the stance for a full minute when you’re ready to increase the intensity.

How to do plie squat pulse?

1. Stand in a sumo squat with your feet wide (shoulder-distance apart) and your toes pointing to the sides.
2. Roll your shoulders back and lift your chest.
3. Then, lower down into a sumo squat and raise your heels off the ground.
4. Squeeze your inner thighs, and pulse up and down in a short range of motion while keeping the tension on your thighs and glutes.
5. Perform at least 8 reps before bringing your heels back down to stand.

Inner thigh exercises for women: Curtsy Lunges

Lunges rank among the top exercises for the lower body, while curtsy lunges specifically target the inner thighs and buttocks by introducing an additional balance element. This rotational single-leg exercise aids in stabilizing your hips, strengthening the glutes, and engaging the inner thighs by putting pressure on the adductor muscles of the weight-bearing leg. Before incorporating dumbbells into this exercise, focus on perfecting your form. When lunging, maintain a 90-degree angle with both your front and back legs.

How to do curtsy lunges?

1. Stand with your feet hip-width apart, either with your arms at your sides or clasped in front of your chest.
2. Roll your shoulders back and lift your chest, keeping your core engaged throughout.
3. Raise your right foot off the ground and take a large step backward and to the left, crossing your thighs.
4. Lower your knees into a lunge until your right knee hovers just above the floor behind your left foot, ensuring a 90-degree angle with both legs. Align your left knee with your left ankle.
5. Push off and return slowly to the standing position to complete one repetition.
6. Repeat on the other side, performing 10 repetitions on each side.

Lateral Lunges With Leg Lifts in Inner Thigh Exercises for Women

This lunge has a variation. Instead of moving forward and backward, lateral lunges move you sideways from left to right which will build and sculpt your inner thighs as well as the glutes. It will improve balance in each leg. Lateral lunges are excellent inner thigh exercises at home without equipment, making them a convenient option for toning your lower body muscles effectively.

How to do lateral lunges with a leg lift?

1. Stand with your feet together.
2. Roll your shoulders back and lift your chest.
3. Take a big step to your right side and lower your body into a lunge until the right thigh is parallel to the floor while holding your hips forward. Your left leg must stay straight and your toes point forward.
4. Push off with your right foot while keeping the left foot firmly on the ground.
5. Then, with your knee bent at 90 degrees, bring your right leg in front of your chest. This completes one rep.
6. Perform 10 reps on each leg.

Front and Back Lunges

The front and back lunges are one of the effective lower body and inner thigh exercises for women. It is also an inner thigh toning exercise. Because it can increase your heartbeat, it is a cardio and a strengthener in one. It can improve the flexibility of your hips and increase your balance stability. During the exercise, you have to keep your back straight and core engaged throughout the exercise.

How to do front and back lunges?

1. Stand with your feet hip-width apart. Roll your shoulders back and lift your chest.
2. Take a large step forward and gradually bend both knees until your back knee hovers above the ground. Ensure your front knee forms a 90-degree angle with the ground. Inhale as you lunge and maintain your weight on the front heel.
3. Exhale and return to the standing position.
4. Step back with the same leg and bend both knees until your back knee hovers above the ground, forming a 90-degree angle with your front knee. This completes one repetition.
5. Perform 10 repetitions on each leg.

Inner Thigh Exercises for Women: Lateral Lunges with Reach

These lateral lunges with reach are the exercise to tighten the inner thigh loose skin. You can either do the whole 30-second rep while staying in the same position or you can stand back and continue with the next rep.

How to do lateral lunges with reach?

1. Stand with your feet positioned wider than shoulder-width apart, and your hands placed at your sides.
2. Roll your shoulders back, lift your chest, and maintain a straight back throughout.
3. Using your right hand, reach down towards your left foot while simultaneously bending your left knee to a 90-degree angle.
4. Repeat the movement immediately on the other side. Continue alternating sides for up to 30 seconds while ensuring your back remains straight and your core engaged. This completes one repetition.
5. Perform a total of 10 repetitions.

Clamshells

If clamshells are among your favorite inner thigh exercises for women, you have the option to perform them with or without a resistance band. However, using a resistance band during this exercise will intensify the engagement of your thigh muscles. A resistance band offers a convenient, lightweight, and effective means to effectively activate your inner thighs. Clamshells specifically target your inner thighs and can even be practiced in bed.

How to do clamshells?

1. Lie on your right side after making sure to keep your head, hips, and heels are in one long plane.
2. You can either keep your right forearm propped up or place your fingertips on the floor in front of you to stabilize your body. Then, bend your knees in front of you. If you are using a band, loop it over your knees. Rest your left hand on your hip.
3. Now, squeeze your thigh muscles and lift your left knee up to your hip. Then, pause for a second or two. Remember to keep your feet glued together.
4. If you are using a resistance band, work against it and press your left thigh out as wide as you can. Pause for a second or two.
5. Then, slowly lower your back down to the starting position. This completes one rep.
6. Perform 10 reps on both sides.

Inner Thigh Exercises for Women: Side-Lying Leg Lifts

If you are doing this inner thigh exercise right, you will burn your inner thigh muscles in the right way. It targets your inner thigh muscles, glutes, and hip flexors. If you want, you can loop a resistance band around your thighs for an added challenge. Make sure to keep your hips square throughout the exercise, especially when you lower your leg.

How to do side-lying leg lifts?

1. Lie on your right side with your right forearm propped and your left hand on your waist. Make sure to keep your neck, hips, and legs in the same line.
2. Squeeze your thigh muscles and lift your left leg at a 30-degree angle (or as high as you can) while keeping your hips square. Pause for a second or two. Remember to keep your core engaged.
3. Then, slowly bring it down and lift it again before it touches your right leg. This completes one rep.
4. Perform 10 reps on each side.

Dirty Dog: Inner Thigh Exercises With Bands

Among all the inner thigh exercises for women, this one targets your adductor, glues, lower abs, hamstrings, and shoulders.

How to do the dirty dog with a band?

1. Take your resistance band and place it above your knees, ensuring a snug fit.
2. Assume a tabletop position on all fours, aligning your back with your neck. Maintain your elbows directly under your shoulders and your knees beneath your hips. Engage your core and avoid arching your back.
3. Raise your right knee laterally, bringing it up to hip level without fully extending your leg. Pause briefly at the top.
4. Lower your knee back to the floor to complete one repetition.
5. Perform 10 repetitions with one leg, then switch to the other leg and complete another 10 repetitions.

Inner Thigh Raise

This will directly target your inner thighs and is one of the best inner thigh exercises for women to tone and slimmer down their loose skin. This exercise requires focus and control, so remember to keep your core and glutes engaged.

How to do an inner thigh raise?

1. Lie on your right side, ensuring that your head, hips, and heels form a straight line.
2. Use your fingertips to maintain stability by placing them on the floor.
3. Bend your left leg over your right leg so that your left foot touches the ground, either in front of or behind your right leg.
4. Keeping your right leg straight, lift it about two inches off the ground, then lower it back down. This constitutes one repetition.
5. Complete 10 repetitions on each side.

These inner thigh exercises for women at home are among the best for targeting both the inner thighs and buttocks. By incorporating these effective exercises into your workout regimen, along with other strengthening and cardio exercises, and maintaining healthy eating habits, you can slim down inner thigh fat and tighten loose skin in that area. So, carve out some time for these workouts and tone your lower body at home!

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