Evolution Slimming

Monday, March 25, 2013

5 ways to tone your inner thighs


A toned inner thigh is a healthy inner thigh — attractive and strong. So show yours some love with these 10 inner thigh exercises that will help you feel confident sporting your bikini or teeny shorts when Summer rolls around.

Ball Leg Lifts

Using an exercise ball when strength training is a great way to add a little bit more challenge to basic exercises. Since you have to work hard to keep the ball in place, you end up using more muscle groups. This exercise will tone your thighs, especially your inner thighs and also your core.


  • Lie on your side on the floor with your arms crossed in front of your body. If this is uncomfortable, bend your bottom elbow and rest your head on your hand.
  • Place a large exercise ball in between your feet and slowly lift the ball up toward the ceiling using only your hips and butt. Return to the start position. This counts as one repetition.
  • Complete three sets of 15 reps.








  • Celeb trainers David Kirsch, Jackie Warner, and Teddy Bass all recommend the sumo squat (also known by the feminine name pli√© squat) for creating shapely legs. Focus on the inner thigh when doing this move, not the quad.
    • Stand with legs wide and toes pointed outward slightly. Hold a pair of dumbbells in your hands with your arms straight and your palms facing down.
    • Bend your knees until your knees are over your ankles while raising your arms to just below shoulder height. Arms should be in line with your legs — you should see the weights in your peripheral vision.
    • Straighten your legs and lower your arms simultaneously.
    • Complete three sets of 15 reps.

    This exercise might remind you of Jane Fonda's workout videos from the '80s, but it's been a staple of the Pilates mat repertoire for decades. Since the knee is straight, you work all the muscles of the inner thigh group.
    • Lying on your side, lengthen your bottom leg and cross your top leg over it. Rest either your knee or foot on the floor. Prop your head up with your hand or rest your head on your arm.
    • As you exhale, lift your bottom leg up, and inhale as you lower it back down. Your torso should stay still while you do this.
    • Do 10 reps, then repeat on the other side.

    Standing with a much narrower stance while you squat targets the inner thigh, inner quad, and inner hamstring. There is no reason not to multitask on this move — so work your arms too. Here's how:
    • Begin standing with your legs together, arms raised to shoulder height with elbows bent, holding weights by your ears.
    • Squat toward the floor by bending your knees and reaching your bum backward, as if you were sitting in a chair. Keep your legs squeezing together. Focus your weight into your heels. While squatting, raise your arms overhead into a parallel position.
    • Return to starting position by pressing through your heels while bending your elbows to lower the weights back to shoulder level.
    • Do 15 reps for one set. Do three sets

    The side lunge works the muscle on the side of the pelvis as well as the inner thighs, while the curtsy move tones your tush.
    • Holding a five- to 10-pound weight in your left hand, stand with your feet and knees together, hands on your hips.
    • Take a large step with your right foot to the right side and lunge toward the floor.
    • Make sure your right knee does not extend past your toes and keep your left leg relatively straight.
    • Push off through your right foot to return to the start to complete one side lunge.
    • Do three sets of 10 on each side.

    Adding an inner thigh squeeze to your basic bridge will tone your inner thighs.
    • Start on your back with your knees bent and your feet hip-distance apart. Place a pillow, a ball, or atoning ring between your knees.
    • Push up into a bridge. Keep your ribs aligned with your pelvis.
    • Without raising or lower your pelvis, slowly squeeze your pillow 20 times. Lower the pelvis and bring your knees to your chest to round and relax your back. Then repeat twice for a total of three sets.

    This exercise works the legs and glutes, but as you slide your leg back to center, your inner thigh does all the work. You need one of those discs like theValslide, but if you don't have one, just use the lid of a plastic container and do this move on a carpet. Or wear socks and try it on a wood floor.
    • Stand with your feet a few inches apart, with your right foot on the plastic lid. Make a fist with one hand and cup your other hand over it. Keep your hands in front of your chest throughout the exercise to help you stay balanced.
    • Put weight into your left leg, and as you slowly bend your left knee and squat down, slide your right foot out to the side. Then as you slowly straighten your leg, slide the right foot back in. Most of your weight remains in the leg that's not moving.
    • Complete three sets of 10 reps with each leg.

    These two variations will target abs and legs, including your inner thighs.
    • First, take two small towels and fold them into squares. Place on a slick surface like a wooden floor. Step on them with the balls of your feet.
    • Place your hands on the ground and drive your right leg back. Quickly switch so your right leg is in front and your left leg is back (like you are doing mountain climbers).
    • Do eight reps on each leg.
    For even more inner-thigh targeting, do this variation:
    In a low squat position on the towels, turn your right knee out so it is pointing in a diagonal.
  • Drive your left knee back toward a corner so it is diagonal from your right knee.
  • Quickly switch legs and repeat for a total of eight reps per leg.


    Drive down into your mat as you are doing this Pilates exercise to concentrate movement to your inner thigh:
    • Start by lying flat on your back on a mat or rug.
    • Extend your right leg straight into the air, pointing your toes.
    • Keep your arms by your side, pressed into the floor for support.
    • Open your right leg to the side, leading with your toes.
    • Make sure your hips stay down while your back remains connected to the floor.
    • Draw your right leg down toward the opposite leg while keeping it lifted from the floor.
    • Extend your toes back up toward the ceiling and continue the circle motion for a minute or 30 to 40 times before reversing.
    • Stretch your leg, lower, and repeat on the other side.

    You'll feel the thigh burn in this barre-inspired Chair pose:
    • Stand with your legs together and soften your knees. Reach your arms overhead and touch your palms together as you fold your chest down toward your knees.
    • Hold this position as you drop your tailbone down in a small pulsing motion 10 to 15 times.
    • Keep your legs squeezed together for support.
    For a more advanced version, try the relevé:
    • While staying in Chair pose, lift your heels off of the ground and keep your tailbone down.
    • Pulse your seat toward your calves 10 to 15 times and hold the last pulse for five seconds to finish.
    • When you end in Chair position, make sure your back stays flat and think about framing your ears with your arms to keep them lifted for a beautiful finish.

    Source : fitsugar

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