Thinner Thighs in Twenty Days

April 23, 2017

I always get asked about thighs and how to tone them. I will be sharing my favorite moves to target the inner and outer thigh as well as the booty. Do each move for 20 days straight.. and see if you notice a difference! While the difference won’t be huge, if you measure, I am sure there will be a slight tightness and firmness to them if you follow through while eating cleaner.

Gate Swings

This move is a great warm-up because it activates your core and stabilizing muscles in addition to targeting those inner thighs.

How to do it: Stand on your left leg with your hands clasped behind your head. Bend your right knee and swing your leg up and across your body, right foot flexed. Without putting your right foot down on the floor, sweep your right leg out to the right side. Repeat 10 times back and forth with the right leg, and then 10 times with the left.

Form tip: Brace your abs during the entire movement to help keep your balance.

Fire Hydrant

How to do it: Get down on all fours. Slowly lift your leg out to your side while keeping your knee bent. Lower your leg back down to start. Repeat 10 times back and forth with the right leg, and then 10 times with the left.

Form tip: Keep your back straight and not dipped during this move.

Side Lunge Sweep

Side lunges are great for toning the inner and outer thigh region. The extra cross over in this move works your inner thighs even more and adds a balance challenge for the core.

How to do it: Stand with your feet together, hands on your hips. Take a wide step out to your left side and lower into a lunge, bending your left knee and pushing your hips behind you. Push through your left heel and stand back up, crossing your left leg in your front of your body without touching the floor. Swing your leg back out to the left side and repeat. Do 15 reps with your left leg, and then 15 with the right.

Form tip: Focus on squeezing your inner thighs as you cross your leg in front of your body.

Sumo Squat Slide In

There’s a reason ballerina’s have amazing legs! Sumo squats (AKA grand plies) are awesome inner-thigh toners. The addition of the slide in this move forces your muscles to work even harder.

How to do it: Stand with your feet together, knees and toes turned out about 45 degrees. Take a wide step out to the side with your right foot, and squat down as low as you can. Keep your back straight, drop your hips low, and reach your arms to the ground in front of you. As you stand up, slide your right foot into your left, squeezing your legs together until your heels touch, and reach your arms overhead. Step back out into your squat with your left foot and repeat 20 times total, switching legs each time.

Form tip: Make sure to keep your knees pointing over your toes as you lower into your squat position.

Side Plank Lift

Another leg lift variation, this one challenges your entire lower body as well as your arms and core.

How to do it: Lie on your right side and prop your upper body up on your right extended arm, palm flat on the floor. Extend your right leg straight out and point your toes. Bend your left knee and step your left foot flat on the floor just behind your right leg so that your hips stay stacked on top of each other in your plank position. Shift your weight into your left leg so that your right toe is lightly touching the floor. Squeeze your thighs together as you lift your right leg up to meet your left knee. Hold for 1 count and then lower. That’s one rep. Do 15 reps with your right leg, 15 with your left.

Form tip: Brace your abs in tight and try to keep your upper body still and your hips stacked as you lift and lower your leg.

Weighted Inner-Thigh Lift

This twist on a traditional inner-thigh lift uses your bodyweight to add an extra core challenge.

How to do it: Lie on your right side with your right elbow bent below your shoulder and your left hand behind your head. Extend both legs out and then bend your left knee up to the ceiling, placing the bottom of your left foot on the inside of your right knee. Hover your right leg slightly off the floor with your foot flexed. Next, engage your inner thigh to lift your right leg higher. Slowly lower your leg back to hover above the floor. Repeat 15 times and then switch sides for 15 more reps.

Form tip: Keep your abs in tight and try not to move your upper body as you lift and lower your leg

For a full 12 week workout plan, check out my Strong Body Guide which features a free online support group!

 

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PLEASE NOTE: Following and/or participating in my blog, daily workouts, meal plans, and any tips or advice is solely your decision. I recommend checking with your physician prior to following any of the workouts or meal plans that I share. I am very open in sharing that I am not a health care professional, personal trainer, nutritionist, or counselor. I provide the workouts, meals, and tips that have worked for me based on my personal experiences.

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