I’m certainly not an advocate of the whole thigh gap trend. Let’s hope it’s died a slow death and well and truly disappeared. Nonetheless, I think all ladies like to have firm toned thighs. Me too!
Toning the inner and outer thighs will not only help you rock your pencil skirts and skinny jeans with confidence, but they’ll also make your legs, knees, and hips stronger and so you’ll be less prone to injuries.
So, I want to share with you 3 of my top exercises for sculpting your legs that really hone in on this troublesome area. These thigh trimming exercises will work the inner and outer thighs in ways you didn’t think were possible. Combine this alongside healthy eating and being active you’ll get there in no time.
Most of them you can do using your bodyweight or with simple pieces of equipment like a band, ankle weight, dumbbell or kettlebell. Make sure to engage/squeeze your legs, glutes, and abs to create even more resistance.
Let’s dive in …
BAND SIDE LYING LEG RAISE
What you need?
Mini band, ankle weight or you can use your bodyweight if you don’t have these. Just note that the band or ankle weight does create more resistance.
Why this exercise works?
This exercise may seem simple, but it’s super-effective at targeting and toning your outer thighs. Plus, you’ll get a bit of a core workout because those muscles are engaged to counter the movement of your legs and keep you stabilised.
How to do it?
- Lie on your left side on the floor
- Loop a mini-band around both ankles or strap on your ankle weights
- Prop yourself up on your left elbow
- Support your head in your left hand
- Place your right hand on the floor in front of your chest
- Raise your right leg as high as you can
- Pause, then return to the starting position and repeat
- Switch sides and repeat again
Also here’s a great little video demonstrating the BAND SIDE LYING LEG RAISE.
GOBLET SQUATS
What you need?
Dumbbell or Kettlebell or bodyweight if you don’t have these. Again just bare in mind the dumbbell will had that extra bit of resistance so making it even harder.
Why this exercise works?
This exercise actually works your entire legs and glutes and even your core! It’s a great all-rounder. To target your inner thighs even more, just take a wider stance on the squat.
How to do it?
- Place your feet wider than shoulder width with your toes turned out slightly
- Hold a dumbbell next to your chest, both hands cupping the dumbbell end
- Lower your body by pushing your hips back and bending your knees
- Pause, then push yourself back to the starting position, repeat
- Maintain braced abs throughout the entire movement
Also here’s a great little video demonstrating the GOBLET SQUAT.
LATERAL LUNGE
What you need?
Bodyweight and you can also add in a dumbbell or kettlebell to make it harder.
Why this exercise works?
The lateral lunge targets your adductors, or your inner thighs, with the side-to-side movement. It’s great for quads and glutes too.
How to do it?
- Place your hands on your hips
- Pull your shoulders back, and stand tall
- Lift your left foot, and take a big step to your left
- Push your hips backward
- Lower your body by dropping your hips and bending your left knee
- Pause, then quickly push yourself back to the starting position and repeat
- Repeat this on the opposite side
- Maintain a neutral spine and a braced core throughout
Also here’s a great little video demonstrating the LATERAL LUNGE.
THE TAKEAWAY
Working the inner and outer thighs will not only get your legs leaner, sleeker and more toned, but they will be stronger and less prone to injuries. The inner and outer muscles help stabilize and keep your hips and knees healthy.
Have a play with these exercises, and be sure to let me know how you get on. Any Q’s shoot me an email to GAYNOR@B-FIT.UK.COM
Gaynor xxx
