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We all have that one body area that we tend to focus on a little more, and for a lot of us, it’s the thighs! The inner and outer thigh muscles can be stubborn, and I’ve seen it time and time again with the women I’ve trained. Almost everyone wants to tone up and shape their thighs, and it’s always top of mind.
So, when I say that this workout can get your legs looking sleek and strong, I mean it! Today, we’re tackling the inner and outer thighs with some effective exercises that really get those muscles burning.
But before jumping into the workout, it’s worth mentioning that while you can focus on specific muscles through training, you can’t target fat loss in a single area—no matter how hard you try. That’s why keeping up with cardio and nutrition is key to seeing the full benefits of your workouts.
How To Get the Most Out of Your Workout
Before we start, a few reminders:
- Form matters: Always pay attention to how you’re moving. Proper form is key to preventing injury and making sure you’re actually working the muscles you want to target.
- Quality over quantity: Focus on doing each rep slowly and with intention, rather than rushing through the exercises.
- Breathe!: It might seem obvious, but remember to breathe. Exhale as you lift and inhale as you lower for the best results.
Got it? Let’s go!
Exercise 1 – Leg Lifts
Start by lying on your right side with your back towards the edge of your mat and your legs slightly forward. Keep your core tight and engaged, and as you lift your top leg about 12 inches off the ground, focus on lengthening the leg.
Why lengthen rather than lift? Because you’re stretching and working those muscles in a way that encourages better shape and tone. After 10 regular lifts, pulse that same leg for another 10 reps. Feel that burn creeping in? Good. That’s how you know it’s working.
Exercise 2 – Rainbows
With your leg still lifted from the leg lifts, we’ll jump straight into rainbows. Flex your foot and rotate the leg inward so your toes tap the floor in front of your body. Then, create a “rainbow” shape by moving your leg over your bottom leg and tapping your heel to the floor behind you.
Each rep should be smooth and controlled—tap the toe, then the heel, and repeat for 10 reps. This movement is sneaky because it targets so many different parts of the leg all at once.
Exercise 3 – Bicycles
Still lying on your side, keep that leg lifted (I know, the burn is real at this point!). Imagine you’re riding a giant, slow-motion bicycle. Draw your knee in toward your chest and “pedal” your leg forward for 10 big circles.
Then, reverse direction and pedal backward for 10 more. This one takes coordination and control, but it’s worth it for the deep burn it provides. It works all angles of the thigh while also engaging your abs.
Exercise 4 – Circles
Now, keep your leg parallel to the floor and make small, controlled circles in the air. Start with 10 circles moving forward, and then switch directions for 10 backward circles. Your movements don’t need to be large—it’s the control that counts here.
Be mindful not to let your torso rock back and forth; you want your core to be fully engaged throughout the motion.
Exercise 4 – Inner Thigh Lifts
Now that we’ve torched the outer thighs, it’s time to work the inner thighs. Bend your top leg and place your foot flat on the mat in front of you. Keep your bottom leg straight and flex the foot. Lift that bottom leg about 6 inches off the mat, focusing on squeezing through the inner thigh. After 10 lifts, you’re done with that leg!
*Don’t forget to repeat all of these exercises on the other side! It’s important to balance the work between both legs so you don’t end up with an uneven burn.
Tips for Progressing
If you’re feeling strong and ready for more after a few weeks of doing this workout, there are plenty of ways to make it even more challenging. Here are a few ideas to push your thighs to the next level:
- Add ankle weights: A simple way to level up the intensity without changing the exercises.
- Increase reps or sets: Start by adding 5 extra reps to each exercise or adding another set of each move.
- Slow down the movements: The slower you go, the more control you need, and the deeper the burn.
Why Consistency and Balance Are Key
It’s easy to get frustrated when you don’t see immediate results, especially with an area like the thighs that can feel stubborn. But trust me—consistency is everything. Stick with this workout a few times a week, mix in your cardio sessions, and stay on top of your nutrition. Over time, you’ll notice your legs becoming stronger, more toned, and more defined.
Another thing to remember: balance matters. The inner and outer thigh muscles are just one part of your body’s overall strength. Make sure you’re not neglecting other muscle groups in favor of one area.
The Importance of Cardio and Nutrition
To really make the most of any workout, your cardio routine and nutrition are vital. You can train hard in the gym, but without those pieces in place, you won’t see the results you’re aiming for. Cardio helps you burn fat, while a good nutrition plan fuels your body and helps you recover.
You don’t have to make it complicated—just keep it simple, stay consistent, and stay hydrated.
Wrapping It Up
This routine is quick but intense, and if you stick with it, you’re going to feel (and see) a huge difference in your thighs. Just take it one rep at a time and don’t forget to take care of yourself with cardio, nutrition, and rest.
