Exercises for Toning & Shaping the Inner Thighs

Tone and shape your inner thighs with a variety of exercises.

Tone and shape your inner thighs with a variety of exercises.

It's a rare woman who has not placed her inner thighs near the top of her list of trouble spots at some point in her life. They can be jiggly and even rasp together when you walk, so it's no wonder that women are desperate to find a cure for the over-endowed inner thigh. What you need to do is to commit to a cardio-heavy, fat-busting workout for a minimum of 150 minutes a week, eat a healthy, well-balanced diet and perform exercises for toning and shaping the inner thighs, also called the adductors, at least three to four times a week.

Stand on a yoga mat for warrior II pose. Of the three postures in the warrior series, warrior II is the least fussy and lets you get right down to toning your inner thighs. Step your feet 3 feet apart and turn your left or back foot in 45 degrees and your right or front foot out 90 degrees. Raise your arms to shoulder height and turn your head to look toward your right hand. Bend your right knee until your upper right leg is parallel to the floor. Adjust your right foot forward or back so your right knee is stacked directly over your right ankle. Hold warrior II up to one minute on the right side and then repeat on the left. For an extra workout for your inner thighs, slowly bend and straighten your right leg repeatedly for up to two minutes on both sides.

Stand with your feet hip-width apart in preparation for a series of side lunges to tone and shape your inner thighs. On an inhale, take a large step to the right with your right foot. Keep the heels of both feet on the floor throughout the exercise and make sure your feet are parallel to each other and facing forward. Start shifting your weight to the right as you bend your right knee. Keep your right lower leg perpendicular to the floor. Look down to position your right knee over your right second toe. Make sure your left leg is fully or almost fully straight. Push off with your right foot on an exhale to return to your starting position. Repeat on the other side. Perform as many side lunges on each side as you can before becoming fatigued.

Grab a stability ball for an inner thigh toner that is as much fun as it is effective. Lie on your back on the floor with the ball between your legs and your arms positioned by your sides. Lift the ball off the floor, grasped between your calves and ankles. Squeeze the ball and hold the squeeze for 2 to 3 seconds and then release. Repeat the maneuver repeatedly for up to 30 seconds or until you become fatigued and then lower the ball back to the floor. Don't hold your breath at any point during this exercise; especially the squeezing part as it may raise your blood pressure.

Items you will need

  • Stability ball
 

About the Author

Linda Kaban is a certified yoga teacher and professional life coach who specializes in helping people achieve their fitness goals. With a bachelor's degree in the humanities, Kaban has been writing since 1998 and has been published in YOGALife magazine along with other healthy living publications.

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