7 Effective Inner-Thigh Exercises for Women

We all dream of toned and firm inner thighs, don’t we? We all want to feel confident in shorts, skirts and bikinis. Inner thighs are one of the most problematic areas of the female body and that is why they are treated with special care by instructors and trainers at gyms. So why exactly inner thighs and not thighs in general? Because most of the time the outer part of your thighs is likely to be more toned than the inner one. The reason behind this is pretty simple: as we walk and carry on our everyday tasks, the outer part of our thighs gets more exercise than the inner one. This is why instructors at gyms have developed a special set of exercises directed toward toning inner-thighs. And we don’t even want to hear excuses such as “I don’t have time”, “It’s not possible for me to attend a gym” and so on. The inner-thigh exercises we are going to present are so simple that you can practice them all by yourself at home and get almost the same effect that you would get if you had a prestigious gym membership.

7 Effective Inner-Thigh Exercises for Women

Butterfly Stretch

Anybody, who is more or less familiar with yoga, has sure heard of an asana or position called “butterfly”. In order to do a butterfly stretch, sit on the floor, open up your legs and press your feet together. Clasping your feet with your hands, try moving your knees up and down. The exercise will remind you of the flapping of wings of a butterfly, hence the name. You are free to choose the tempo of the exercise, but make sure not to change your position and try exerting a little pressure on your thighs with your hands and elbows.

The Frog Pose

This exercise as well is widely practiced in yoga and is known to yoga lovers as Bhekasana, which is its Sanskrit name. The exercise in itself is a difficult one but works perfectly for “lengthening” the inner thighs. Lying on the floor on your stomach, pull the soles of your feet together and let your relaxed knees be pulled towards the floor. Place your hands on the inner part of your thighs, breathing in when you make maximum effort.

Leg Lifts

Lying on your right side, bend your left leg and place it in front of your knee. Your right hand needs to be bent and put under your head, while the left one serves as a support and lies close to your chest in a relaxed manner. The whole gist of the exercise is tensing the muscles of your right leg and lifting it up in a steady rhythm. Also, we would suggest you not lower your leg to the very surface of the floor, but keep it a few centimeters high of the floor. Practice this exercise 15-18 times on each side.

Leg Scissors

We all have heard of this exercise, haven’t we? Some of us have even tried it. The effectiveness of this exercise not only for inner thighs but also for a flat stomach has been known for a while now. Lying on your back, try tensing the muscles of your stomach and press your back to the mat. Put your legs up at a 45 degree angle with the floor and start crossing them, trying to open them up as much as you can.


People who do sports usually end their training sessions with stretching, which allows them to relax their muscles and enhances the effectiveness of the exercises that have already been done. One of the stretching exercises you can choose from is the V-shaped stretching, which helps to recover the muscles after exercising. Sitting on the floor try to open up your legs as much as possible. Straighten your back, tense the muscles on your stomach and tilt your body forward as much as possible. Try to stay in this position about 10-15 seconds and then return to the starting position.


This simple, but rather effective technique is widely used today as a means of toning inner thighs. Rhythmic lunges forward, backwards and sideways exert pressure on inner thigh muscles, which makes them more toned. Depending on your personal preferences, the exercise can be performed in a slow tempo, concentrating on breathing and taking into account every single movement, like yogis do. Or if you are one of those fitness enthusiasts, you can go for a much faster pace and even find a good rhythmic music to accompany you.

Thigh Kicks

Thigh kicks also serve as a brilliant and, at the same time, simple way of toning our inner thighs. At the initial stage, the kicks forward, backward and sideways are performed by leaning on a chair, wall or a gym equipment for support, but once your muscles have grown strong, you can perform the exercise with no support. Moreover, when your leg reaches the maximum height, it is necessary to keep it still for a second and then slowly lower it.

In the end, we would like to add that just like any other set of exercises, these inner-thigh exercises as well require careful planning and persistent will. However, these exercises should not be performed more than 3 times a week, because in that case it will be difficult to balance the muscle tone in such a short period of time. Also, while doing such exercises you should be in control of your breathing, exhaling during the maximum pressure and inhaling when you’re relaxing.

Photo courtesy of The Blonde Salad

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