Inner thigh exercises are often overlooked by women who are trying to get rid of cellulite, but they should not be. The reason is simple – the inner thighs contain a lot of lymphatic tissue, which plays an important role in detoxifying your body and releasing toxins. Working on the inner thighs will help you get rid of cellulite fast, because it will reduce the amount of toxins in your body and improve your lymphatic system’s functioning. To find out how to do these inner thigh exercises for women, read this article!
Top 10 Best Inner Thigh Exercises for Women
This exercise will help you strengthen your inner thighs as well as your lower body. It will also help increase your balance and flexibility, which is great if you are trying to lose weight or prevent injury.
To do these correctly, start with feet shoulder-width apart, toes pointing forward and hands on your hips. Slowly bend down into a squat position, making sure to keep your knees facing forward (rather than out or in).
You want to end up with hips slightly lower than knees and knees only slightly wider than ankles. Take a deep breath in as you go down and exhale slowly as you rise back up again.
Stand with your feet hip-width apart, hands on your hips. Lunge sideways so that one leg is planted on a weight bench, then move your opposite foot out as far as possible and lower down into a wide squat until your knees are bent 90 degrees, shins almost perpendicular to floor.
To activate inner thighs, keep torso upright (don’t bend forward) and focus on squeezing legs together at top of movement. Do 10 reps per side with bodyweight, then 15 reps per side with a barbell across shoulders. Rest 30 seconds between sides.
This old favorite can be found in gyms everywhere, and it’s a great way to jump-start your weight loss. Jumping jacks require very little effort — as you only lift your feet — yet they engage your core, arms and legs because of their fast pace.
They also elicit a strong heart rate response that’ll help keep you focused on doing them longer. Once you get over how silly they seem, jumping jacks can be quite effective at raising energy levels.
And because they require no special equipment (besides a few feet of space), you can do them anywhere, anytime. If you find yourself getting bored with standard jumping jacks, try any of these four variations
4.Resistance Band Squat Walk
It doesn’t get any easier than working out with resistance bands—you can use them while watching TV, just be sure to hold on to something stable. Place a resistance band around your ankles and walk in place. If you want more of a challenge, try squatting down low enough that your thighs are parallel to the floor.
The result: tons of calorie burn! And if that isn’t enough, research published in Applied Physiology, Nutrition and Metabolism found that just 30 minutes of resistance band training can burn upwards of 200 calories.
Also Read: Resistance Band Exercises for Abs
5.Fitness Ball Squeezes
You can do these any time, anywhere. To make it easier on your balance and to help build up those thighs, you can use a small exercise ball or even place one foot on a chair or ottoman instead. All you have to do is squeeze that thing!
For example, while standing with your feet hip-width apart and an exercise ball between your legs (knees bent if needed), squeeze that ball between your thighs as hard as you can. Work up to 20 reps at a time in sets of 10. Another way is: Stand with feet shoulder-width apart, holding either end of an exercise ball in front of you.
Also Read: Best Exercises for Women
6. Barbell Squats
What makes squats so effective is that they work all three major muscle groups of your thighs: your quads, hamstrings and glutes. Stand with your feet shoulder-width apart and hold a barbell across your upper back.
Keeping your knees aligned over your ankles, lower yourself until you feel a slight stretch in your inner thighs. Once there, press yourself back up to standing position and repeat.
This works both legs individually while also engaging both at once, which creates increased muscle stimulation and fat loss compared to other leg exercises (i.e., lunges). Remember: squatting isn’t just a quad-burner!
7.Scissor Legs Planks
The scissor legs planks is a great exercise that will help work your inner thighs. The scissor legs are great because they work both inner and outer thighs. To do these move you need to start off in a plank position while placing your left leg out at a 45 degree angle and then repeat with your right leg, also at a 45 degree angle.
Make sure that you keep perfect form when doing so or else you will not get all of the benefits from them. Hold each position for 30 seconds and then rest. Repeat 4-6 times, or until failure on each side before switching sides.
A glute bridge is one of my favorite exercises. It’s simple to do, and it can be very effective in toning up your butt. To perform a glute bridge, lie on your back with knees bent, feet flat on floor and arms at your sides (A). Lift hips so that you’re in a straight line from shoulders to knees (B). Pause, then slowly lower back down to starting position.
That’s one rep. If you can’t perform one rep with good form, use your knees instead of your feet as support until you get stronger. For an added challenge and more muscle-toning benefits, try lifting one foot off of the floor while performing a glute bridge.
Lie on your back with your knees bent and feet flat on the floor. Squeeze your inner thighs together and then bend them outward, toward your hips. Hold for a few seconds before squeezing them in again and returning to starting position.
Repeat for a set number of repetitions or time period (or both!). This exercise works out all muscles in our inner thighs, including all four adductors. t’s a good way to get relieve of cellulite! If you feel any pain in your knees when doing frog bends, try bending less or just holding yourself in place without moving until you feel comfortable. Perform 10-15 reps twice per day.
The curtsy lunge targets your butt and thighs. Start by standing with your feet about two or three feet apart. Take a large step back with one foot and bend both knees, lowering yourself toward that leg until you’re in a deep lunge.
Put your hands on the ground and lean forward at your hips (not just your waist). From there, push yourself back up and repeat with another lunge. Repeat 10 to 15 times per leg before switching legs.
Quick Tips For Total-Body Toning
Add some or all of these inner thigh exercises for women into your exercise routine each week and experience a new level of fitness in as little as four weeks. You can also combine them with other exercises like lunges, squats, etc.
While building your leg strength, don’t forget to increase your cardio training so you burn more calories. Remember that focusing on both cardiovascular endurance and muscular strength is an important key factor in burning fat and getting fit. If you need some help kick-starting your weight loss plan, sign up for a free online personal trainer session today! . . .
What Causes Inner Thigh Fat?
For women, inner thigh fat can make it difficult to fit into a bathing suit or shorts. While genetics and family history play a role in how much cellulite you get, your age, weight and how active you are also contribute. To get rid of inner thigh fat, it’s important that you eat right, exercise and drink plenty of water.
Staying hydrated can flush out toxins that cause bloat. It’s also important that you learn about safe ways to lose weight . Your diet should be low in sugar and high in healthy fats such as omega-3s from seafood like salmon , nuts and seeds . If these changes don’t work or if they feel overwhelming, talk with your doctor.
What Foods Cause Thigh Fat?
You may be tempted to grab a box of cookies, piece of cake or some ice cream, but do you know what foods cause thigh fat? Sure, it can be easy and convenient to purchase packaged snack foods instead of cooking at home, but eating too many junk foods can pack on weight around your thighs.
Also Read: Best Calcium Rich Foods
This is because many processed snacks are high in sugar and unhealthy fats. A better option is cooking meals at home using plenty of lean protein, fruits and vegetables. Be sure you drink plenty of water as well since dehydration also contributes to thigh fat. Drink about 8 glasses per day for optimum results.