For legs that go on for days, you’ve got to work the long, lean muscle fibers. These exercises will burn up the fat storage and strengthen all of the muscles that make up and support your inner and outer thighs.
Use resistance frequently and take advantage of bodyweight exercises whenever you can! Use some of the exercises from this list for your next workout, and try to do at least one a day for several reps. You’ll be proud of your results!
1. Side Lunge and Press
- Grab a dumbbell or kettlebell to add resistance (or go weightless!).
- Begin with the feet under the hips, then step out to one side. Make sure the hips go backward and down so the chest stays lifted and the knee remains behind your toes. The other leg is completely straight.
- Push out of the lunge and bring the foot under the hip again. At the same time you bring the legs to neutral, you’ll press the weight (or lift the arms) overhead.
- Bring the weight back to the chest level and lunge to the other side. Make sure you’re working on the same line – not stepping in front or behind the other foot.
2. Prisoner Jacks
- Stand with your feet close together, hands behind your head, and lower down into a narrow squat so that your weight shifts back to your heels.
- Staying low, but with your chest up, push off your heels and jump your feet wide, landing in a wide squat position. Jump back to the start position. Continue jumping your feet out and in with a squat as fast as you can.
3. Leg Lift Tap
- Begin by lying on your side, cradling your head in the lower arm. Place the other hand in front of you for balance. Make sure your feet, knees, hips and shoulders create one straight line, and stack the feet on top of each other.
- Exhale and lift the top leg as high as you can without rotating the hips. Stay in control.
- Bring the leg in front of you and tap the toe to the floor. This is not a rest. Immediately bring it back up to the lifted position, return it to the other leg and begin again.
4. Reclined Inner Thigh Pulses
- Sit on the ground, knees bent, feet flat, squeezing a ball between inner thighs or knees. Beginners, place palms on ground by hips, leaning back. For more of a challenge, lift the arms up by your side.
- Raise the legs up and give the ball a nice squeeze using the inner thighs. Lower the feet to the floor for a quick tap and begin the next rep.
5. Curtsy Lunge and Squat
- Begin with a curtsy lunge by standing tall, crossing one foot in front of your body and bending the knees. When you do this, your feet should be far enough away from each other so you can bend the back knee at 90 degrees. Give yourself plenty of space! The crossover should bring your front knee in front of the opposite hip. The hands are in front of the chest to keep it lifted.
- Step out to the side so your feet are much wider than your shoulders. Dip into your plié squat and raise your arms overhead. Go as low as you can, trying to get your hips in line with your knees. For a bigger challenge, skip standing up as you transition — keep the knees bent and stay low to hold onto the burn!
- Cross the other leg in front of your body to perform a curtsy lunge on the other side. Again, give yourself enough room between the feet to perform a deep lunge.
6. Reverse Flutter Kicks
- Lie on your belly and rest your head on your arms. Squeeze the glutes and lift the legs off of the floor just enough so the thighs are still touching.
- Lift one leg higher until the thigh peels away from the mat, then lower it as the other leg comes up.
7. Frog Lift
- Begin in a kneeling position and place the ball behind you between the heels. Walk yourself down to the floor and prop up your chest with your elbows. Bend the knees at 90 degrees and squeeze the ball with your heels, which will make your knees move outward to the edge of your mat.
- Squeeze the glutes and the ball to lift the knees off the ground. Pause at the top for 1 or 2 seconds. Continue squeezing at you lower. Do not collapse at the bottom of the movement. You can rest your forehead on your heads if that’s more comfortable.
8. Gliding Plank Jacks
- Lie on your stomach on an exercise mat or floor with your elbows close to your sides and directly under your shoulders, palms down and fingers facing forward. Slowly lift your torso and thighs off the floor or mat. Keep your torso and legs rigid. Do not allow any sagging in your ribcage or low back. Avoid hiking your hips into the air or bending the knees. Keep the shoulders away from the ears (no shrugging). The shoulders should be directly over your elbows with your palms facing down through the entire exercise.
- Continue to breathe, keeping the abdominals strong while holding this position. Then, slide the legs away from the midline of the body about 6 to 12 inches. Do not pike the hips or let them sag. Pull them back to the starting position and repeat. Tip: If you experience any pain in the low back with this movement, stop the exercise immediately and consult with your doctor.
Get Rid of That Layer of Fat On Your Thighs
If you end up doing this workout for some time and your inner thigh gap still isn’t showing, then the most likely explanation is that layer of fat around your thighs—get rid of the fat and your inner thigh gap will automatically appear.
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