9 Best Inner Thigh Exercises

Reducing inner thigh obesity can be difficult, but not if you include inner thigh exercises in your regimen. These inner thighs exercise can also be performed at home, which increases flexibility. Here are 9 Best Inner Thigh Exercises for you.

Abstract:

Reducing inner thigh obesity can be difficult, but not if you include inner thigh exercises in your regimen. These inner thighs exercise can also be performed at home, which increases flexibility.

Overview

The inner thighs are certainly one of the primary areas that tend to accumulate fat when consuming fatty foods. Unless you include inner thigh exercises in your fitness routine, it can be extremely difficult to lose this fat. The inner quadriceps muscles play a significant role in a variety of activities, including tennis and picking up an object from the ground. Adductor longus, gracilis, adductor brevis, adductor magnus, and obturator externus make up the majority of the inner thigh, also known as the hip adductors.  When these muscles collaborate, you are able to move your legs toward your body's midline.

Benefits of inner thighs workout

In addition to the primary benefit of fat loss, there are numerous other benefits of inner thigh exercises, which are listed below:

Healthy Hips

The legs and pelvis are the primary movers of the lower body. Especially when walking or running, it is the inner quadriceps that tend to provide the most support. They are also essential for lateral mobility, particularly when considering sports like badminton and tennis.

Helps improve overall balance

Your entire body equilibrium is dependent on your lower body, and the prevalence of healthy inner thighs is responsible for your lower body balance. There is a tendency to take broader bounds as one ages. However, with the assistance of muscular inner thighs, it is possible to stand and walk with your legs closer together, resulting in an overall improvement in equilibrium.

Improved Ankle Mobility

Knee and ankle rigidity tend to increase with age, but inner thigh exercises can help maintain the muscles that contribute to how you stand or how your ankle functions. Thus, it is evident that there is an indirect advantage to ankle mobility. This will also improve your posture, reduce foot discomfort, and maintain healthy ankles.

9 Best Inner Thigh Exercises

Here are a few best inner thigh exercises that you can perform at home or in the gym to truly reap all of the benefits of inner thigh training.

Lateral Lunge

The lateral lunge exercises the lateral stabilizers. In addition to fortifying your inner quadriceps, you can also strengthen your glutes and thereby stabilize your legs.

• Steps to follow

1. Stand with your legs parallel to your hips and your arms by the sides.
2. Now take a large step out with the help of your right leg and sit your hips back and bend your right knee such that the right thigh will be parallel to the floor while your left leg will remain straight. The toes of both feet will be facing forward.
3. Now push through your right heel to get back to the initial position. This will be considered one rep.
4. Complete all reps and then switch your sides to focus on your left leg.

Supported Single Leg Deadlift

This supported single-leg deadlift tends to be a great start for those who want to perform a challenging standing inner thigh exercise. This exercise helps you perform a hip hinge before you enter into a full single-leg deadlift.

• Steps to follows

1. Start out by standing on your left leg and with the weight being held in your right hand where the palm faces forward thigh and your left arm will be by your side.
2. Place your right left a few feet behind your body lift your heel and then press your right toes for better balance. Keep the left leg a bit bent.
3. Now lean forward and hinging at your hip with a flat back lower the weight towards the floor.
4. Drive into the left heel to get back to your initial standing position. This will be one rep.

Resistance Band Lateral Step-Out-Squat

This at-home inner thigh squat exercise is an excellent way to activate your glutes. You could also incorporate this exercise into your preparation routines in order to activate your glutes and work through the quad range of motion.

• Steps to follow

1. Stand up straight with the resistance band wrapped around your knees. Hold your hands together in front of your chest.
2. Now take a big step to the right and then bend your knees sit back and then lower your thighs parallel to the floor.
3. Engage your glutes and press back up through your heels to the initial position. Now follow the same steps while changing sides. This will be one rep.

Jumping Jacks

Most people believe that jumping jacks are an all-time favored cardio exercise. This activity does not require any apparatus but can still increase your heart rate.

• Steps to follow

1. Start with your hand resting by your sides.
2. Now jump and open your legs a bit wider than your hips while bringing your hands above your head.
3. Now jump and bring back your legs together while lowering your arms. That will be considered one rep.

Lateral Lunge with Glute Pull

This standing inner thigh exercise consists of incredibly complex movements that challenge not only the lower body, but also the entire body's coordination and strength.

• Steps to follow

1. Stand wide with your feet at hip width and hands at the sides
2. Now take a large step to the right and then push your hips back while bending your right knee and lowering your body until your right knee has been bent to 90 degrees.
3. Now push back to an upright position while you lift your right knee and pull it into the check with your arms. Return to the initial position and now repeat on the other side.

Isometric Squat

When you spend a lot of time under tension while performing the squats you tend to flex your inner thighs and hence you need to perform this exercise at a slow pace.

• Steps to follow

1. Start by standing by placing your feet at hip width and hands joined together in front of your chest.
2. Now push your hips back and bend your knees until your thighs are almost parallel to the floor.
3. Hold this for up to 30 seconds. This will be one rep.

Lateral Lunge With Reach

This exercise mainly focuses on core stability while also activating your glutes.

• Steps to follow

1. Stand with your feet at a width wider than your shoulder and hands by your side.
2. With the right hand, bend down and reach the foot while lowering the body until your left knee is bent to over 90 degrees.
3. Immediately repeat this on your other side and continue for about 30 seconds. This will be one rep.

Inner Thighs Circles

This exercise typically strengthens the hip adductors. It also engages your inner quadriceps, giving them a superior, more toned appearance while aiding in fat loss.

• Steps to follow

1. Lie on your right side with the right left extended out and your left knee bent
2. Now lift your leg up at least 5 inches and then engages your inner thigh to draw a small circle.
3. Complete about 10 circles and then repeat on the other side.

Criss Cross Flutter Kicks

Crisscross Flutter Kicks are a fantastic inner quadriceps exercise that can be performed at home by anyone. The muscles of your stomach are also emphasized, in addition to fortifying your hip flexors.

• Steps to follow

1. Lie down on your back while facing up
2. Place both hands under your hips
3. Keep your lower back fixed on the ground as you lift both your legs up in the air slightly past hip height and keep your core engaged all the time
4. Crisscross your legs one over one another and then switch your legs. Ensure your legs do not touch the ground.
5. Repeat this for 30 seconds.

Also read: 10 Benefits Of Morning Walks

HIIT or Strength for inner thighs?

HIIT, which stands for high-intensity interval training, is one of the most effective methods for developing muscle, shedding fat, and ramping up your metabolism. It focuses solely on caloric expenditure, but will also boost your metabolism in a positive direction, thereby altering your insulin response. In contrast, strength training will result in a lower caloric expenditure than HIIT. However, as muscle mass increases, so does the rate at which calories are burned. It therefore depends on you how many calories you wish to consume and the result you desire.  

Diet To Be Followed

While weight loss is not simple and shedding calories is not straightforward, it takes a great deal more. Burning more calories than you consume will also create an energy imbalance; therefore, it is essential to draw into your energy reserves to meet your body's calorie demands. You should also be mindful of calories, as excessive caloric expenditure increases the likelihood that your metabolism will be affected.