Getting your inner thighs in shape is probably second on the wishlist after getting rid of belly fat. You are not the only one here. The thing is that gaining weight there takes the least amount of time and effort while getting rid of it is quite the opposite.
But nothing is impossible, right? In your struggle to shape your inner thighs you should be strong and persistent in order for the results to appear, we must warn you straight away.
But just imagine the result – isn’t it worth it? It totally is! That is why we have come up with a set of the most effective exercises to get your legs in shape. Only eight moves and next summer every woman will be jealous of you!
#1. Goblet Squats
- Stand with your feet shoulder width apart while holding a light dumbbell to your chest. You should hold the dumbbell by one end between your hands, with the other end extending down your torso. This is the start position.
- Squat down keeping your slightly arched and pushing your hips back. Continue down until your thighs are parallel to the floor.
- Hold for a count of one. Return to the start position. Repeat.
#2. Donkey Kicks
READ MORE: 3 Moves help you reduce belly and back fat. Try this for a month and see result
- Position yourself on all fours on a mat. Position your hands underneath your shoulders and place your knees under your hips.
- Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.
- Lower the knee without touching the floor and repeat the lift. Once you’ve completed the reps on the right leg, switch legs.
#3. Sumo Squats
- Position your legs in a wider than shoulder width position and with your toes slightly pointed out. Keep your head up and look straight ahead at all times, as looking down will put you off balance. Ensure your back is straight. This is the start position.
- As you inhale, slowly lower the bar by bending your knees while keeping a straight posture with your head up. Continue down until the angle between you upper legs and calves is slightly less than 90-degrees. As a guide, the front of your knees should be in line with your toes. Do not allow your knees to extend out beyond your toes.
- Hold for a count of one. As you exhale, raise the bar back to the start position, by pushing through your heels as you straighten your legs. Pause for a count of one. Repeat.
#4. Star Jumps
- Stand with your feet together, arms fully extended with your hands by your sides. This is the start position. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
- As you do so, raise both arms out and up in a smooth arc until your hands meet above your head. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
- Continue without pause for the desired amount of time or repetitions.
#5. Bodyweight Walking Lunges
- Stand straight with your feet shoulder width apart and place your hands on your hips. This is the start position. Step forward with either leg in a long stride. Keep your other foot in place behind you.
- Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement. Continue down until your front knee is just above the ground. (Your front leg should be bent 90 degrees at the knee)
- Hold for a count of one. Push down through your front heel and extend both knees to return to the start position. Pause then repeat with your other leg. When you have lunged with both legs, that is one repetition.
#6. Resistance Band Side Steps
- Step inside of a tied resistance band. Separate your feet to shoulder-width. Place a slight bend in the knees while you keep your chest up.
- Slowly step to the side with the right foot. Your stance should be well outside of shoulder-width.
- Pause then step with the left foot in the same direction as the right. Keep stepping out with the right until the set is complete then switch sides.
#7. Hip Raises
- Place a BOSU Ball on the ground with the blue rubber side facing up. Lie on the ground and place your right foot on the rubber part of the BOSU Ball. Extend your left leg straight into the air. Extend your arms to the sides and tighten your core.
- With your gaze focused on the ceiling, push down with your right foot, elevating your hips. Tighten your glutes when you come to the top of the movement and hold. Slowly, lower your body towards the ground but do not lie back down until the end of the set.
- On a mat or comfortable surface, lie on your left side. Place your left hand behind your head while placing your right hand across your body.
- Bend your stacked knees so that your feet are behind you. Begin the movement by lifting the left knee up while keeping the feet together.
- Pause at the top of the movement and slowly lower your left knee down to the starting position.
READ MORE: Make your planks more effective with these 3 simple tweaks
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