5 at-home exercises for the ultimate inner thigh workout, according to a personal trainer
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Allison Torres Burtka,Audrey Springer
Jun 4, 2021, 22:31 IST
Glute bridges can help build strong inner thighs.SrdjanPav/Getty Images
The appearance of your inner thighs, and whether you have a thigh gap, is largely due to genetics
However, building strong inner thigh muscles may give them a slimmer appearance.
The best inner thigh exercises include sumo squats, later lunges, and glute bridges
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Strong inner thighs stabilize your hips, knees, low back, and core, making them essential for walking, jumping, and other daily activities.
That's why it's important to do inner thigh exercises, which target all five muscles in the region:
Plus, strong inner thighs may help you achieve more toned, slimmer legs. However, the appearance of your thighs and whether or not you have a "thigh gap" are largely due to genetics.
And while the exercises listed in this article will help you build stronger thighs, they won't help you lose inner thigh fat. That's because you can't concentrate on weight loss in one area; rather, you'll have to focus on losing weight overall.
With that, here are some inner thigh exercises recommended by Lauren Seib, a personal trainer with her own private practice. Do three or four rounds of 10 to 12 reps, twice a week.
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1. Sumo squat
Equipment used: 5-pound dumbbells (optional)
How to do it:
Stand with your feet wider than your shoulders.
Externally rotate your toes slightly, so your knees track toward your second toe.
If you are not using weights, hold your arms in front of your chest. If you are using weights, hold them by your inner thighs.
Inhale as you lower until your thighs are parallel to the floor. Keep a neutral spine and your chest lifted. Move your rear back a bit, like you're sitting in a seat.
Lift your legs to a 45-degree angle, while keeping your low back and palms connected to the mat.
With pointed toes, criss-cross your ankles a few inches in each direction.
Muscles targeted: adductors, core
Important: While doing these exercises, don't rush through them, and be conscious of the muscles you're targeting, Seib says.
How to lose thigh fat
Watch your diet. To reduce fat, you need to burn more calories than you take in. Focus on foods rich in protein, healthy fats, whole grains, and fiber, says Rachael Attard, a personal trainer and nutritionist with her own private practice.
Do cardio. Cardio helps burn calories by increasing heart rate. Plus, cardio such as cycling and running works your thighs. Adults should do 150 to 300 minutes per week of moderate-intensity aerobic activity, or 75 to 150 minutes of vigorous-intensity aerobic physical activity.
Be consistent. Doing these exercises twice a week consistently allows your body to adapt and get stronger.
Rest and recover. Take one or two rest days per week. "When you work out, your muscle tissues actually tear; during recovery, they repair themselves and you get stronger," Attard says.
Increase your reps or weight. If these exercises no longer feel challenging after the second set, you can add more reps, more weight, or another set, Seib says. If you've been using five-pound weights, you can try eight or 10 pounds.
Insider's takeaway
When strengthening your thighs, you won't see results overnight, so be patient, Seib says. "These muscles are really essential to support you and, in multiple ways, engage your core better to move properly in life, versus just a vanity reason," Seib says.
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