Thighs can be a tough area for many women.
It often feels like no matter what you try, this area just won’t tone up. But that’s not the end of the story.
As women, our hormones tend to store fat around our midsection, hips, buttocks, and yes, thighs!
With a healthy diet low in processed foods and the right exercises, you can reduce the appearance of “thunder thighs.”
You can’t target fat loss to just one area. I know, it’s frustrating. But there are specific exercises that can help tone your entire thighs, including the inner thighs!
Try the below exercises in a circuit.
Do all 6 exercises with a maximum of 30 seconds rest in between. Complete 3 circuits 3 times a week for the best results.
Good luck!
1. Bulgarian Split Squat
- Stand lunge-length in front of a bench. Hold a dumbbell in each hand and rest the top of your left foot on the bench behind you.
- Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.
2. Goblet Squat
- Hold one end of a dumbbell (or kettlebell) with both hands under your chin. Twist your feet into the floor so your toes turn out about 30 degrees.
- Squat, pushing your knees out so your elbows can move in between them. Go as low as you can without losing the arch in your lower back and come back up.
3. Stability Ball Jackknife
- Position your hands shoulder-width apart on the floor and place your shins on a stability ball. Your body should form a straight line from head to heels.
- Keeping your back flat, slowly bend your knees toward your chest. Pause, then return to start. That’s one rep.
- Bonus: This exercise also works your core hard.
4. Pistol Squat
- Standing on one leg, squat with your other leg stretched out in front of you, parallel to the floor.
- Keep squatting until your glutes are touching the back of your calf before returning to the standing position. That’s a rep!
5. Reverse Dumbbell Lunges
- Hold a pair of dumbbells at arm’s length next to your sides, your palms facing each other. Stand tall with your feet hip-width apart, and brace your core.
- Step backward with your left leg. Then lower your body into a lunge. That’s one rep. Do all your reps and then repeat on your other leg.
6. Alternating Side Lunges
- Stand with your feet about hip-width apart, holding dumbbells down at your sides.
- Take a giant step to the right, dropping your butt back (keeping your knee from extending over your toes) and pretending to place the weights on either side of your foot.
- Press back to start. Then immediately repeat the move to the left.
Alternative Workout:
If you don’t have access to equipment, try the below 15-minute no-weight circuit that you can do in the comfort of your own home. It not only works your inner thighs, but also your booty, calves and outer thighs!
Video sourced from @madfit Youtube channel.