Inner Thigh Exercises With No Equipment

by L.P. Biersdorfer, Demand Media
    Gorgeous, toned legs can be attained through regular exercise.

    Gorgeous, toned legs can be attained through regular exercise.

    Long, lean legs that will wow in a miniskirt are just a few exercises away. Using exercises targeted to strengthen the inner thighs can assist with shaping the muscles of your inner thigh. Inner thigh exercises are easy to perform at home as they do not require specific gym equipment. These exercises when performed regularly and combined with a low-calorie diet can help you achieve shapely, flab-free legs.

    Leg Lifts

    Leg lifts that target the muscles of the inner thighs are a great way to start shaping and strengthening. Lie on your right side on the floor with your head resting gently on your right arm and your legs extended out along the floor. Lift your left leg and place your foot on the ground near your midsection. Begin lifting your right leg off the floor. Raise the leg as high as your are able, hold for a moment and return to the starting position. Perform three sets of 12 repetitions for best results. Repeat on the left side.

    Squats

    Squats work all the major muscles of the thighs including the inner thigh muscle. Stand with your hands on your hips. Place your feet a little wider than hip distance apart. Begin lowering into the squat position with your knees bent. Attempt to keep your torso upright, do not collapse over as you perform the squat. Go as low to the floor as your fitness level will allow. Perform three sets of 10 reps. If you have a hard time balancing, place your hands on the wall or a piece of heavy furniture for support.

    Side Lunge

    Side lunges work the inner and outer thighs. These muscles assist with stability when they are toned. This exercise also provides a deep stretch to the inner thighs and the hip flexors. Begin standing with both feet together, with your arms resting at the sides of your body. Stretch your right leg straight at the side of your body as you bend your left knee. Sink into the bent knee and hold for three counts. Return to the starting position and repeat with the other leg. Alternate sides for 15 reps.

    Pilates Dips

    Isometric dips, as performed in Pilates and ballet-based classes, carve and strengthen the inner thighs. For these exercises you will need a piece of furniture that is waist height to assist with balance. Rest your hands on the top of the piece of furniture. Place your feet in a narrow V-position, with your heels together and toes apart. Begin squatting down, making sure your knees do not go past your ankles. Go a little down and a little up -- do not come all the way up with straight legs in Pilates squats; you want to hold the isometric contraction. Do three sets of 25 reps for maximum thigh-toning results.

    About the Author

    L.P. Biersdorfer has been writing about sports, travel and pop culture for more than 20 years. She has been published in "CosmoGirl," "Racing Milestones," "Florida Magazine," "New York Moves," "The Financial Playbook" and Motorsport.com. Biersdorfer also contributed to the 2004, 2005 and Silver Screen editions of "Trivial Pursuit."

    Photo Credits

    • Hemera Technologies/AbleStock.com/Getty Images