If your inner thighs are joggling around more than you like them to, you can easily integrate some workouts specifically intended to work the muscles on the inmost parts of your thighs. You can tone and firm your thighs up in no time if you use one or a combination of exercises. The more hard-working you are the more you’ll notice the difference.
Do plié squats. Stand and position your feet a little bit wider than shoulder width apart. Turn both of your feet out slightly (approximately a 30-60 degree angle), so you look like a ballerina. Raise your arms out in front of you at shoulder height, and bend your knees to begin to squat. Try to get low enough into the squat that your knees are bent at a 90° right angle. Keep your back straight as you lower into the squat. Do these squats for about 1 minute. You can do as many repetitions as you like.
- Try to keep your knees behind your toes as you bend into the squat.
- Squeeze your butt to keep a tight, controlled form to your squat.
- To add some dimension to this workout, gently bounce at the bottom of the squat for the last 20 seconds of the workout. Instead of extending your legs completely straight after reaching the bottom of the squat, keep your knees bent, and pulse up and down.
Do Cossack squats. Stand and spread your feet out wider than shoulder width apart and your arms relaxed at your sides. Your legs up to your groin should look like a wide triangle. Squat as deep as you can go in one direction. Keep your other leg straight and turn your toes to point upward. For example, if you squat to the right, your right knee will bend as you keep your left leg straight and turn your left foot to point your toes up. As you squat, raise your arms out in front of you at shoulder height and slightly lean your torso forward for additional stability. Extend and straighten out your squatting leg to return to the starting position.
- Do this same Cossack squat on your opposite leg to complete one full rep.
- Complete 2 to 4 sets of 8 to 12 reps on both of your legs.
Try plyometric jumping squats. Get into a typical squatting position, with your feet about shoulder width apart, and your toes slightly turned out. Your knees should be bent at a 90° right angle. As you squat down, raise your arms out in front of you and bend them at the elbows. From this squatting position, jump and explode up, throwing your hands down and back as you jump. After you jump, land back in your squatting position as softly as you can, bending your knees as you come down.
- This exercise can also be done in a plié squatting position.
- Keep your weight back on your heels rather than on your toes.
- Do this plyometric squat jump in 3 sets of 8 reps.
Do side lunges. Stand up straight with your feet together. Take a big step out to one side of your body keeping your torso facing forward and your squatting side foot facing outward a bit. Push your hips back as your lunge to help keep your body posture correct with your back straight and knees over your toes. Lunge until your squatting leg’s thigh is parallel with the ground. Pause for a moment, and then push off your lunging foot and squeeze your thigh muscles to come back to your starting position. Do this exercise with both legs lunging out to the sides.
- To increase the intensity of this workout, hold onto a dumbbell or kettlebell as you lunge.
- Complete about 2 sets of 10 reps for each leg.
Use an exercise ball. Stand on one leg and fully extend your other leg to prop the side of your foot on top of the exercise ball. Keep your body facing forward as you find balance on the ball. With the foot that is on top of the ball, push and roll the ball away from your body. As you push, your other weight bearing leg will have to bend at the knee to accommodate the movement. Do this movement on both legs to complete the workout.
- As you do this exercise, do not lead with a squat. Rather, have your other leg that is propped up on the ball lead the roll and your squatting leg will follow. This will ensure that you are working your intended thigh muscles.
- Do approximately 2 sets of 10–15 on both legs.
Do scissor planks. Start in a plank position on a smooth floor surface. For this plank position, your hands will be on the ground rather than your elbows, and your feet will be starting together. Make sure your shoulders are over your hands. Place each of your feet underneath a gliding disc. Keep your upper body steady and slide your feet outward and apart from each other. Open up your legs as wide as you can. Hold your legs in their open position, then slide your legs back together by squeezing your thigh muscles.
- Complete 2 sets of 15 reps, making sure to rest in between the sets as you need.
- Alternatively, you could use dishrags, washcloths, or paper plates to serve as gliding discs.
If you combine healthy diet with these exercises the results would be inevitable in a short period of time.
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