Exercises To Strengthen The Inner Thighs

The inner thighs are a very fragile area. Indeed, it is subjected to many hardships: loss of muscle tone, witness to weight fluctuations, prone to stretch marks… But all these phenomena are not inevitable, as long as we take care of them. Start with a sports routine involving the muscles of the inner thighs: adductors, internal rectus and pectineus. And to help you, here are effective exercises to strengthen the inner thighs.

If you really want to tone your inner thighs, some fitness accessories are actually recommended. For example, you can get:

• A fitness elastic
• An accessory of strength.

Thus armed, you are sure to be able to work well and effectively muscle the inside of your thighs, for a regained curve!

What are the best exercises to strengthen the inner thighs?

Here are some examples of exercises, to be done at home, as much as desired.

Exercise #1: Warming up

To avoid any risk of contracture of the inner thigh muscles, it is better to warm up properly. For this exercise, you will only need good will!

• Sit on the floor, legs bent and apart, feet together, back straight.
• Grasp your feet with your hands, bringing them as close to your crotch as possible.
• For a minute, do small kicks of the thighs, without forcing too much, but nevertheless feeling a slight warming up of the inside of your thighs.
• Then, extend your legs in a “split”, and vigorously rub the inside of your thighs, to finish warming up the muscles.

This simple little exercise will allow you to prepare for your session. You can repeat it each time you are about to perform a special thigh session.

Exercise #2: Fire Hydrant

A very effective exercise to strengthen the inner thighs, but also the hip muscles. It can be done with a fitness elastic, for more intensity.

• Get on all fours, knees and hands flat on the ground, back straight and not arched.
• Pass the elastic around your thighs, a little above the knees.
• Inhale, raise your right thigh, without straightening your knee or arching your back.
• On the exhale, lower the thigh, without putting the knee on the ground, and maintaining a certain contraction in the muscles of the thighs and the abs.
• Repeat this movement 10 to 15 times, then switch sides.

Plan 2 to 3 sets of 20 to 30 thigh lifts. If the inside of your thighs heat up, it’s normal! But the effort pays off!

Exercise no3: Lateral leg press

This exercise, like the previous one, works the thigh and hip muscles. It is also excellent for oblique abdominal muscles – for a slimmer waistline!

• Lie on your side, balancing on your left leg and left elbow. You can also lay your chest on the ground and place your left hand under your head, if that’s more convenient for you.
• Place the “thin thighs” accessory between your thighs (or legs). Each handle should be in contact with a thigh and the base should point towards your crotch.
• Inhaling, lower your right leg, so as to exert pressure on the fitness accessory. Your body must remain in the same axis.
• On the exhale, release the pressure from the right leg, ensuring that it remains in contact with the prop.

Repeat the movement 10 times, then switch sides.
Include 2 to 3 sets of 20 pressures in your firm thighs routine.

Exercise #4: Clamshell

A great fitness classic, always very effective for toning your legs and thighs.

• Return to the previous starting position, with one difference: your legs are slightly bent.
• Place the fitness band around your thighs or the strength accessory between your thighs. The important thing is to create resistance – at the thigh lift for the elastic, at the pressure of the thigh for the accessory.
• If you are doing the exercise with the elastic: on inspiration, raise your knee. Your legs open like a seashell. As you exhale, gently lower your knee, without touching the other. To do this, keep the thigh muscles under tension.
• If you are doing the exercise with the accessory: when inhaling, lower your knee, so as to exert pressure on the accessory. On the exhale, gently raise the knee, without dropping the accessory.

Repeat the movement 10 times, then switch sides.

Ideally? Have the two accessories. For what ? Because you don’t use your inner thighs in the same way! Plan 2 to 4 sets of clamshell in your routine, for firm and tapered thighs!

Exercise #5: Squat lateral

It’s hard to talk about a fitness routine without including squats! But with this variation of the exercise, you put more of your inner thighs to the test!

• Standing, place one of your legs apart at shoulder width, while the other will be stretched to the side. The feet are slightly open, hands joined in front of your chest.
• On the inhale, bend the leg, while the other remains stretched to the side. The buttocks go slightly back, without arching the back, the abs are grouped together.
• Come up slowly on the exhale.

Repeat the movement 10 times, then switch sides.

Incorporate 2-3 sets of 20 squats into your exercise routine. The advantage of squats: in addition to strengthening the inner thighs, they work the glutes and abs, for a redesigned silhouette.

Exercise no6: Variant of the boat

This is a super demanding exercise, which will strengthen both the inside of your thighs and your abdominal strap.

• Sit balanced on your seat bones (buttock bones), knees bent, prop between your thighs (or legs). Each thigh should be in contact with one of the handles of the device, while the base points towards your crotch.
• Inhaling raise your legs in front of you. Ideally you should not help yourself with your arms and maintain your balance.
• On 5 breaths, press your thighs on the accessory, while maintaining the posture.
• On the last exhale, slowly lower yourself back down, first bending your knees, then putting your feet on the ground.

This exercise, inspired by Pilates, combines balance, sheathing and muscle strengthening. Very complex, yet very comprehensive. You can repeat it 2-3 times, as a transition between each other exercise.

Exercise no7: Extension/Lateral pressure

Last exercise, which can be done with the elastic as well as the accessory. And, you will understand, the movements will be reversed!

• Stand up, either leaning against a wall or with your hands on your hips (if you’re more confident).
• For the elastic: Pass the elastic around your legs. Inhaling, stretch one of the legs to the side. On the exhale, bring it close to the body, without dropping the elastic. For this, maintain muscle mobilization of the thighs.
• For the accessory: place the accessory between your thighs, base pointing towards the crotch. On the inhale, take off one of your feet from the floor and bring the leg towards the other, exerting pressure on the accessory. On the exhale, relax the leg outwards, without putting the foot on the ground or dropping the accessory.

Repeat the extension or pressure movement 10 times, then switch sides.

If you have both fitness accessories, even better! 2 to 3 series of 20 extensions/pressures will allow you to effectively tone the inside of your thighs, but also to get rid of your saddlebags!

For more fitness content, click here.

I hope you enjoyed these at home exercises to to strengthen the inner thighs and found them useful. Comment down below what you think, do you agree, or share with us your own selection of exercises for a tight belly.

Looking foward to reading your comments, sending you love and positive energy!!!