For lot of people, especially women, shaping thighs is one of the main goals of the exercise. Usually hips and thighs are accumulating excess fat. Therefore, it is important to choose a good and right exercise.
You do not have hours to sweat in the gym or fitness center to have a tight body, including tight and thighs legs. It is sufficient that at least few times a week, to take 15-20 min for a few exercises that will target those muscles.
We will try to introduce you few different exercises for legs, which will help you to properly physically activate your legs and help you get inner thighs.
Note: Warm up first before you start with training!
Stand with feet (wider than shoulder width) with arms relaxed by sides. Then, squat as deep as you can to the left, while turning right toes up, flexing right foot (right leg remains straight and torso leans slightly forward to maintain balance). Extend your arms straight out from shoulders. Go back to the starting position and perform the other side to complete one rep. Do 3 sets with 8-12 reps.
Inner Thigh Blaster
Stand on close distance to a chair or countertop, holding on lightly with one hand. Step feet (hip-distance) apart, with toes pointed straight ahead. Place a small ball or similar sized pillow between inner thighs. With one hand on your hip, lift your heels. Bend knees a bit and lower about an inch. Press the ball with inner thighs, keeping your shoulders stacked over hips and your core tight. Raise your hips back up and bring your arm overhead, while you squeezing the ball with inner thighs. Lower for an inch to repeat again. Do 20-25 reps and then repeat on other side again.
Scissor Legs Plank
Scissor Legs Plank
Lay down in a plank position with each foot on a folded towel or gliding disc (for easier sliding-performance). Keeping your upper body stable as doing plank exercise, slide your feet apart, opening your legs wide as you can and then squeeze your inner thighs and hold it squeezed while sliding back. Do 3 sets of 10 reps, resting few minutes in between.
Lunges with Dumbbells
Lunges with Barbels
Stand with your feet (hip-width apart), holding small dumbbell in each hand. Lunge forward with one leg, then straighten your leg and hold it for few seconds. Keep in mind and make sure when you lunge, your knee should come to an inch above the ground, not touching it. Also, keep your torso perpendicular to the floor. Do 3 sets with 10-15 lungs with each leg. Beginners can do this exercise without dumbbells.
Squats are best exercise for legs, especially when it comes to thinner thighs. Squats can be performed in various variations, without weights, with dumbbells, barbell etc. READ HERE MORE ABOUT SQUATS. Stand with feet bit wider than your shoulder width. Bend your knees and hips, lowering your body as close as you can to the floor. You should not lift your heels off the ground. Reverse the motion and stand up slowly. Do 3 sets with 8 to 12 reps.
* If you have chronic pain or any injuries, consult with your physician before performing the exercises.