Maybe you’re gearing up for bikini season or you just want to focus your workout on your thighs. Trimming your thighs so they look lean and toned can be done by doing basic exercises that target your leg muscles using exercise props like a resistance band and a stability ball, and by taking exercise classes that will help you strengthen your inner leg muscles. Keep in mind it is not possible to work only one specific area of your body, such as your inner thigh muscles, but you can do exercises that will help to strengthen and tone this area.
Method One of Four:
Doing Basic Leg Exercises
1. Squats are great for toning your quadriceps and your inner thigh muscles.
- To do basic squats, begin with your feet hip distance apart, with your toes facing forward. Make sure your knees are in line with your ankles and your tailbone is tucked towards the ground. Inhale as you raise your arms above your head and exhale as you slowly lower your butt down towards the ground, bending at the knees.
- Squeeze your abs tight as you lower your butt as far down as you can, keeping your ankles and knees aligned. Lower your arms so they are in line with your shoulders and look straight ahead.
- Inhale as you slowly rise back up to the starting position. Do 3 sets of 10, inhaling and exhaling as you lower and squat.
2Try single-leg squats. Single-leg squats can help you strengthen your inner leg muscles, focusing on one leg at a time.
- Begin with your feet together and your arms relaxed at your sides. Put your weight onto your right foot and place the toe of your left foot next to your right foot to help you balance.
- Slowly bend at your hips and your knees, maintaining a straight back, until you are sitting back onto your right leg. Raise your arms so they are in line with your shoulders as you lower down onto your right leg. You can also hold on to the back of a chair or a low bar for balance.
- Stop bending your hips and knees once your thighs are nearly parallel to the ground. Hold this pose for one second, or one round of breathing. Press your weight back into your right heel and slowly stand back up into the starting position.
- Repeat this exercise on the left side. Do 3 sets of 12, alternating on each side.
3Do cross lifts on all fours. Doing leg lifts on all fours will help you feel supported, even when you are working hard to tone your leg and butt muscles.
- Start on all fours, with your palms flat on the mat and in line with your shoulders. Make sure your lower back is flat and your head is in line with your back, facing downward.
- Bend your left leg so it forms a 90 degree angle. Raise your left leg and back so the sole of your left foot is facing the ceiling. Inhale and cross your left foot over the calf of your right leg. Squeeze your butt muscles as you do this. Exhale and return to the starting position.
- Do one set of ten and then switch to your right side, lifting and crossing your right foot over your left calf, for one set of ten. Try three sets of ten on either side.
4Practice standing leg lifts. This exercise is great for strengthening your leg muscles and your glutes.
- Start by placing your left hand against a wall for balance. Then, stand with your knees slightly bent. Extend your right leg, keeping your knee soft, and flex your right foot as you rise to to the side. Raise it as high as you can without moving your upper body. Pause for one inhale and exhale and then return to the beginning position.
- Repeat on the right side for one set of 10 and then switch to the left side for one set of 10. Try three sets of ten on either side.
5. Walking lunges will help you to work your quads, your glutes, and your abs. You can use dumbbells to add an extra challenge to this exercise or do walking lunges with just your body weight.
- Begin by standing with your feet together, palms facing your thighs. Inhale as you take a big step forward with your right leg. Place your right foot down and slowly lower your left knee toward the ground. Keep your right knee at a 90-degree angle, with your ankle in line with your knee, and your back straight as you lower your left knee. Let your left knee hover a one inch off the ground or just brush the ground.
- Hold this position for one second and then inhale as you press into your right foot and push yourself back to the beginning position. Repeat these steps with your left leg.
- Alternate lunges with each leg for one set of 16, or eight lunges on each leg. Try two sets of 16.
Method Two of Four:
Using Exercise Props
1Do traveling squats with a resistance band. This exercise will help to tone your outer thighs by allowing you to move laterally and build muscle through resistance. Traveling squats are good exercises for individuals trying to get rid of saddlebags on their legs.
- Start with your feet hip-width apart. Tie the around your ankles. Inhale and step out to the left side as high as you can. Work against the resistance of the band as you move laterally to the left.
- Exhale as you lift your right foot and place it next to your left foot. Then, inhale as you lift your left leg to the side again as high as you can. Make sure your upper body stays upright and your toes are pointed downward.
- Repeat these steps, moving the the left for 12 to 15 reps. Then, switch to the right side for 12 to 15 reps.
2Try flutter kicks on a stability ball. If you have saggy thigh muscles or butt muscles, you can use a stability ball to tone these areas. A stability ball is an exercise ball that is cut in half so it can sit flat on the ground.
- Start by lying with your abs flat on the stability ball. Place your hands on the floor under your shoulders and extend your legs so they are parallel to the ground. Rotate your thighs and keep your heels pointed inward.
- Inhale and exhale as you flutter your legs back and forth, making small flutter kicks. Move your entire leg as you kick. Do 25 kicks per leg.
3Practice flexing and extending on a stability ball. This exercise will work your hamstrings, your quads, your calves, and your abdominal muscles.
- Start by standing tall on the stability ball facing a wall. Bend your knees so they are 90 degrees, with your toes apart and your feet turned outward with your heels together. Raise your arms so they are out by your thighs with your palms facing behind you.
- Activate your glut muscles as you slowly roll your body away from the wall, straightening your legs at the knees. Hold the position for one breath and then exhale as you bend your knees back to the starting position.
- Repeat this exercise for 2 sets of 10 reps.
4Do squats with an exercise ball. Doing squats with a small exercise ball can help to tone your inner thighs and strengthen your leg muscles.
- Start a forearm’s distance away from the wall, with your hands resting lightly on the wall. Stand with your feet hip width apart and your toes facing straight ahead. Place a small exercise ball, or a small round pillow, between your inner thighs. Place your left hand on your hip and lift your heels off the ground so you are balancing on the balls of your feet.
- Inhale as you bend your knees and lower your body one inch down. Press your inner thighs into the ball and make sure your shoulders are stacked over your hips, with your hips aligned over your ankles. Squeeze your abdominal muscles.
- Exhale as you raise your hips back to the starting position and raise your left arm. Make sure you continue to squeeze the ball with your inner thighs.
- Repeat these steps for 30 reps and then switch to the other side.
5Try side lifts with an exercise ball. This exercise helps you to isolate and work your inner thigh muscles and your groin muscles.
- Start on your right side, with your right arm bent at the elbow and your right hand flat on the mat. Stack your legs together and place a small exercise ball between your ankles. Use your left arm to help you stay balances on by pressing your hand on the floor in front of your chest.
- Squeeze your inner thighs to keep the ball in place and press your bottom leg toward the ceiling. Lift both legs six inches off the ground, hold them for five counts, and then slowly lower them back down. Do 10 reps on each side.
Method Three of Four:
Taking Exercise Classes
1Try a spin class. Work your left muscles and your inner thigh muscles by burning fat in this area during a spin class. Check your gym to see if they offer beginner spin classes and talk to the instructor about targeting your thigh muscles during the class.
2Take up pilates. Pilates is known for its ability to tone and trim your body. Look for pilates classes that focus on leg muscles and leg strength.
3Do running or jogging. Cardio exercises like running or jogging should be done before and after every workout to keep your body lean and fit. You can also do these cardio exercises as a way to strengthen your leg muscles and keep your thighs looking strong and toned.
- If doing cardio before and after every workout seems too intense, you can start by doing 10 minutes of cardio a day through a brisk walk in the morning or at night. Then, after one week, you can start to do 20 minutes of cardio a day and pick up the pace so you are doing a light jog. Over time, you should work your way to doing 30 minutes of jogging or running 3-4 times a week.
Method Four of Four:
Adjusting Your Diet
1Limit your calorie intake. To control how many calories you consume per day, you should first you should be eating to remain fit and healthy. Once you know your estimated calorie intake per a day, you can structure your meals around this calorie count to ensure you are consuming enough energy (in the form of food) to maintain a healthy diet.
- To lose weight, you should subtract 500 calories from your daily calorie intake. Do this by subtracting 250 calories from your food intake and adding more exercise to your existing routine to burn 250 more calories.
- As an example, you may be a 28 year old women who weighs 140 pounds and is very active. You do some form of exercise seven days a week, spending one hour at the gym every other day and playing recreational sports two days a week. Your estimated calorie intake, based on your BMR, is 2,050 calories a day. If you are trying to lose weight, you may remove 500 calories from your daily intake by removing 250 calories from your daily intake and burning 250 more calories through exercise. So you would consume 1,800 calories a day and do more exercise to burn 250 extra calories.
2Create a healthy meal plan. You can create your meal plan based on your daily calorie intake to ensure you are getting enough nutrients and energy. Make a meal plan for all seven days of the week and go shopping for food at the beginning of the week with a list of exactly what you need to buy. Your meal plan should cover all five major food groups: fruits, vegetables, grains, lean meat/protein, and dairy.
- Try to have a balanced amount of the five food groups on your plate, eating at the same time three times a day. You should also to ensure your body can replenish itself and feel ready for the next workout.
3Avoid processed and prepackaged foods. As part of your healthy diet, avoid processed and prepackaged foods, such as prepackaged noodles, processed cookies, snacks, and cakes, and prepackaged meals. These foods are often high in fat, high in sodium, and contain preservatives that are not very good for your body.
- You should always read the food labels of any prepackaged item before you put it in your shopping cart. If sugar, salt, chemicals, or fats are listed in the first four ingredients of the product, you should avoid it.
4Stay hydrated by drinking lots of water every day. One of the key elements to a healthy diet is staying hydrated by drinking lots of water, at least six to eight glasses a day. Try to make it a habit of drinking a glass of water with every meal. Avoid drinking sugary drinks like juices or sodas, as well as carbonated drinks, as these can end up making you feel more dehydrated.Advertisement