Evidence Based

Best Inner Thigh Exercises to Tone Your Legs

Genetics is mostly in charge when it comes to choosing the places on your body that store fat. Women tend to store extra fat in their hips, lower belly, and inner thighs. Although genetics can play a big part in the size and shape of your body, there are still ways to fight those pesky genetics. You can tone, slim and shape your thighs while having a bit of fun too! 

Thighs have powerful and strong muscles, but women often find it hard to lose unwanted fat in their thighs.

Is this an area you personally want to focus on? Ya me too! 

Lucky for you, some of our Top Senior Accountability Coaches are sharing some of their favorite inner thigh exercises and thigh workouts. Below are two separate thigh workouts with demonstrations that you can easily do at home! One workout with dumbbells and the other thigh workout below is without weights and used your body weight. 

Don’t forget to put on your favorite tunes before you begin your thigh exercises and combine these exercises below with a good nutritional plan. Eating the right food can help you lose unwanted fat stores on the back of our legs, as well as get rid of inner thigh fat too. LadyBoss® has a great meal plan you can try for free! 

Inner Thigh Workout Warm Up: 

This warmup can be done for either of the workouts below.

Hip Swings

Stand tall holding onto a stationary object for support like a chair or wall. Tighten your abs as you swing your one leg as far out in front of you and then back behind you, as you comfortably can. Try to keep hips in line.

Time/Reps: Switch legs once you have completed 30 seconds to one minute on one leg.

Inner thigh workout - hip swings

Jog in Place

Stand with your feet shoulder-width apart. Your arms should be relaxed and at your sides with your shoulders relaxed as well. Lift one knee up until it reaches your waist. Your opposite arm to your lifted should swing forward while your other one swings back. Keep your knees slightly bent and allow it to spring. Try to keep your weight on your toes as you alternate through the movement. (Make sure you have a good bra to hold in “the girls”)

Time/Reps: Try jogging in place for 1 minute and work up to a maximum of 3 minutes.

Inner thigh workout - jog in place

Inner Thigh Workout without Weights

This inner thigh workout should be done as a circuit. Do each thigh exercise 10-20 times, then move onto the next one. After completing all 4 exercises begin at number one again and complete four rounds total.

Bodyweight exercises are still a great way to get in an awesome inner thigh workout. They are great exercises to start, if you are a beginner, to make sure your form is correct. You don’t want to add weight until we’ve mastered the proper form for basic squats as well as front and side lunges. These are also especially great for women who have back issues that make it difficult or uncomfortable to use weights. 

Basic Form Tips:

  • As you begin this workout pay close attention to where the knees change position when movement happens. 
  • Wear workout shoes that have good support and keep your knees from moving in or out.
  • For exercises that work one leg at a time, don’t forget to do both the left and right sides before moving to the next workout. 
  • You can find more basic form tips like these in the LadyBoss® Trainer! 

Sumo Squats 

Inner thigh workout - sumo squats

Sumos squats are similar to traditional or regular squats, except they focus on your inner thighs. Begin in a standing position. Point your feet out to the side at an angle so that they are wider than shoulder-width. Your toes should be turned out. Bring your hands together up to your chest for balance. Now, sit or push back your hips. Then bend your knees, keeping them in line with your angled-out toes. Make sure you keep your chest up, and don’t lean forward over your knees. Lower down until your hips are at the same height as your knees. Then push down into your heels, squeeze your bootie, and squeeze your thighs to return to the standing position. This exercise is great for showing how to get rid of inner thigh fat and you will feel the burn on this one!

Time/Reps: Repeat this 10 times for beginners and 20 times for advanced.

Donkey Kicks

Inner thigh workout - donkey kicks

Start on your hands and knees on a mat or carpet> You’ll place your hands underneath your shoulders and keep your knees under your hips. Keep your right knee bent at 90 degrees and flex the foot as you lift the knee. Bring your knee up until it is level with your hips, if possible. Move the knee back to the lower position without touching the floor and repeat the lift.

Time/Reps: Repeat this 10 times for beginners and 20 times for advanced. When you’ve completed the reps on one leg, switch legs.

Fire Hydrants

Inner thigh workout - fire hydrants

Start on your hands and knees on a mat or carpet. You’ll place your hands underneath your shoulders and keep your knees under your hips. Keep one knee at a 90-degree angle as you slowly raise your leg to that side. Continue until it is even to the ground. Avoid lifting your hip on that side. You should keep both hips squared toward the floor. Lower your leg back to the ground.

Time/Reps: Repeat this 10 times for beginners and 20 times for advanced. When you’ve completed 10-20 reps on one leg, switch legs.

Lying Side Leg Raises

Inner thigh workout - lying on side leg raise

Lie on one side on top of a mat or carpet. Tighten your core. Then, make sure your body is in a straight line and your hips are stacked one on the other. Position your hands where comfortable for support. Slowly lift the left leg into the air, keeping it straight during the exercise.

Time/Reps: Repeat this 10 times for beginners and 20 times for advanced. When you’ve completed 10-20 reps on one leg, switch legs.

Inner Thigh Workout With Dumbbells 

Basic Form Tips

  • As you begin this workout, pay close attention to where the knees change position when movement happens. Never place your knees in front of your toes when bending downward. 
  • Wear workout shoes that have good support and keep your knees from moving in or out.

You can find more basic form tips like these in the LadyBoss® Trainer!

Dumbbell Squats

Inner thigh workout - dumbbell squat

For your starting position, stand up tall while holding a dumbbell in each hand. Use a shoulder-width stance with the toes pointed out slightly. Keep your head looking forward at all times because it helps you maintain a straight back. Begin slowly lowering your body by bending the knees. Make sure to maintain a straight posture with the head looking forward. Continue down until your thighs are parallel to the floor. Raise your body as you exhale by pushing the floor with the heel of your feet. As you straighten your legs again, you’ll go back to the starting position.

Tip: If your knees are past your toes, then you are placing undue stress on the knee.

Time/Reps: Repeat this 10 times for beginners and 20 times for advanced. 

Dumbbell Goblet Squat

Inner thigh workout - dumbbell goblet squat

Starting position; stand up tall while holding one large dumbbell with both hands in the center of your chest. Use a shoulder-width stance with the toes either pointed out slightly or straightforward. This exercise can be done at both toe angles.
Keep your head looking forward at all times because it helps you maintain a straight back. Begin slowly lowering your body by bending the knees. Make sure to maintain a straight posture with the head looking forward. Continue down until your thighs are parallel to the floor. Raise your body as you exhale by pushing the floor with the heel of your feet. As you straighten the legs, you’ll go back to the starting position.

Tip: If your knees are passed an imaginary line up from your toes then you are placing undue stress on the knee and the exercise has been performed incorrectly. If you did the above exercise with toes pointed out then keep them straight forward on this one.

Time/Reps: Repeat this 10 times for beginners and 20 times for advanced.

Dumbbell Side Lunges

Inner thigh workout - dumbbell side lunge

For the starting position, stand up tall while holding one dumbbell in each hand. Use a shoulder-width stance with the toes straightforward. Keep your head looking forward at all times because it helps you maintain a straight back. Step your right foot out to the right about 2 to 3 feet. Bend your right knee and lower your butt toward the floor into a squat position, while keeping your left leg straight. Your right knee should be in line with your right foot but not extending past your toes. Engage your tummy area from start to finish to keep you stabilized. Press your right foot to return to the starting position.

Tip: Start with dumbbells that weigh 8 to 10 pounds. Work on form first. Then, when you have mastered the form, slowly progress with heavier resistance. Avoid using weights that are too heavy.

Time/Reps: Do 10 repetitions and then repeat on the left side.

These basic exercises, like squats and lunges, work the leg muscles best and are easy to do. For best results do the routine 2 times a week on nonconsecutive days and rest for around 30 seconds between sets. And remember, weight training is fun! For more workouts and tips, check out the LadyBoss® trainer app free trial