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20 Best Inner Thigh Exercises to Lose Inner Thigh Fat Fast A toned, shapely and proportionate body is the result of hard work, dedication, and discipline. But no matter how hard you exercise or how healthy you eat, there are certain problem-areas such as the tummy, upper arms, inner thighs and hips were the stubborn fat seems to be deposited permanently, and it just doesn’t seem to go. Deposition of excessive fat in the inner thighs can lead to cellulite and make you uncomfortable and self-conscious about the appearance of your legs. But no need to worry because here are not 1 but 20 easy exercises that are designed to melt away stubborn inner thigh fat without your putting in much effort. Top 20 Exercises for Inner Thigh Toning Toned and shapely inner thighs without the jiggle and fat make your legs appear attractive and strong. Here are 20 easy exercises to tone your inner thighs and provide you the confidence to rock those super skinny jeans. Cossack Squat This is a powerful squat variation and by far the best exercise for inner thighs. The body weight movement provides a unique training stimulus to the lower body that helps to shape the glutes and thighs from each and every angle. Stand with your feet placed wider than shoulder width apart and arms relaxed at the sides. Now, squat down as deep as possible to the left while turning the right toes up and flexing the right foot. Extend the arms straight out. Get back to the initial position and perform the squat on the opposite side to complete 1 rep. Aim for 12 repetitions in one stretch. Glider Side Lunge This is one of the effective thigh exercises that work the legs and glutes along with the inner thighs – one of the most difficult areas to target and tone with normal exercise. Stand with your feet placed a few inches apart and the right foot placed on a Valslide or plastic lid. Form a fist with one hand and cup the other hand over it. Put your weight on your left leg and bend your left knee and squat down sliding your right foot out. The slide the right foot back in as you straighten your leg. Most of the weight will remain on the left that is not moving. Target 3 sets of 10 repetitions with each leg. Criss-Cross Power Jacks This one of the functional exercises for inner thigh that engages the inner thigh muscles and increases the heart rate at the same time that helps in burning more calories. Stand with your feet closed and take in a deep breath. Now, jump out wide as you exhale and cross your arms overhead. From there cross the legs with the left leg in front of the right and left arm crossed over right at the chest level and immediately repeat the cross by alternating sides. Do this exercise for 30 to 45 seconds before moving on to the next one. Stability Ball Leg Lifts This is one of the easy-to-do exercises for inner thigh that includes a stability ball. This stability ball exercise makes the inner thigh workouts a bit more challenging. It helps to tone the core and inner thighs. Lie on your side with your arms kept crossed in front of your body, and a stability ball placed your feet. Gently lift the ball up towards the ceiling using your hips and butt and then return to the starting position. This makes 1 repetition. Complete 3 sets of 15 repetitions. Inner Thigh Blaster This is a barre-inspired exercise to lose thigh fat that can be done anywhere in your home and it takes only a few minutes to do. It is a low-impact move that can be done by almost anyone. Stand at the back of a sturdy chair holding the back of the chair with your right hand. Keep your feet hip-distance apart and place a small softball between the inner thighs. Place your left hand on the hip, lift the heels, bend the knees and lower down about an inch. Press the inner thighs into the ball keeping your torso straight. Come back to the standing position. Aim for 30 repetitions and then turn around and repeat on the other side. Sumo Squat With Side-Arm Raises Sumo squat or Plié squat is another power-packed squat variation that helps to develop shapely legs but how to reduce inner thigh fat with squats? This particular squat focuses on the inner thighs rather than the quads. Stand with your legs open wide and toes are pointing slightly outward. Hold a pair of dumbbells in your hands and your arms straight, palms facing down. Now, bend your knees till the knees are over your ankles and raise your arms just below shoulder height. Stretch your legs and bring down your arms simultaneously. Target 3 sets of 15 repetitions. Tree Lean to Side Lunge This is one of the best inner thigh exercises that not only engages the inner thighs but also the core, hips, and entire lower body. It helps to increase strength, endurance, and range of motion. Stand with your feet closed and arms raised overhead. Now, flex the spine laterally so that the hips move right, and the shoulder and arms move left. Next sweep your arms up and over to make a half circle down towards the right and step into a deep side lunge with your left leg with the left hand placed on the thigh and right hand touching the floor. Push off the floor and circle the arms overhead to return to the lateral lean position. Do 10 repetitions on both sides. Pilates Inner-Thigh Leg Lifts This a wonderful Pilates workout that engages all the muscles of the inner thigh group. It is a functional exercise for inner thighs at home that requires absolutely no equipment. Lie on your side with your bottom leg kept straight, and the top leg crossed over it. Rest the knee or foot on the floor and prop up your head with your hand. Now, lift your bottom leg up as you exhale and lower it back as you inhale. Aim for 10 repetitions on one side and then repeat on the other side. You should stay still throughout the workout. Scissor Leg Plank Plank exercises are the basis for building a strong core and six pack abs but how to reduce thighs fat with planks? Well, this particular plank variation targets the inner thighs along with the arms, chest, core, and glutes. Start in a classic plank position with each foot placed on small folded towels. Now, side the feet apart while keeping your upper body fixed and open the legs as wide as possible. Slowly squeeze the inner thighs to slide the legs back together. Do 2 sets of 15 repetitions. Gate Swings With Cross The deep inner-thigh stretch makes this an amazing exercise for thigh fat loss. It tones the quads, glutes, inner thighs and other thighs and pumps up the heart rate. Begin in a standing stance with your feet placed wide apart. Stance with your toes pointed outward, bend your knees and lower into a squat. Use your hands to push your knees wide apart and deepen the inner-thigh stretch. Now, push off your knees and jump your right leg in front of your left and land in a standing cross-legged stance. Immediately jump your leg back out to a wide squat with your hands on your knees. Push off your knees and jump with your legs together, crossing your left leg in front of the right leg. Repeat for 30 seconds to 1 minute. Frog Bend The frog bend is a relaxing and soothing exercise that doesn’t put too much impact on the body and doesn’t require any equipment. It uses gravity for resistance and works all the muscles of the legs – especially the inner thighs. Lie faceup with legs extended over hips, feet flexed, and heels together and toes turned out. Gradually bend the knees out to the sides and then straighten it. Use your inner thigh muscles to control the movement. Target 3 sets of 12 repetitions. Bridge With Squeeze The Glute Bridge is a low-impact exercise the help to tone the glutes, hips and butt. Adding an inner-thigh squeeze to the basic glute bridge exercise helps to tone the inner thighs. Resume on your back with the knees bent and the feet placed hip distance apart. Place a pillow or a ball between your knees. Push up into a bridge and keep your ribs aligned with your pelvis. Squeeze the pillow 20 to 30 times, lower the pelvis and bring your knees to your chest to relax the back. Repeat the exercise for 3 sets. Around -The-Room Froggies This hopping move not only tightens the inner thighs but also gets the heart rate pumping that works as a major calorie burner. Stand without feet wide and knees and toes pointed out. Reach the hands down to the floor by squatting down as low as possible while keeping the chest lifted and knees over toes. Jump up in the air and turn the body to the right while bringing the feet together. Swing the arms overhead and land into a deep squat turning to your right. Continue a full rotation and repeat the jumps as many times as possible in 1 minute. Then repeat the hops in the left. Chair Pose This is a yoga inspired pose that helps to burn fat from the inner thighs and tone the thigh muscles. Stand with your legs joined and keep your knees soft. Raise your arms overhead, touch your palms together and fold your chest down towards your knees. Hold this position as you drop you tailbone down in a small pulsing motion 10 to 15 times. Keep your legs together for support. Cross your left elbow over your right tight, hold for 5 to 10 seconds and then rise back up to the center and repeat on the left side. Reverse Clamshells The clamshell is a relaxing and low-impact exercise to tone the legs and the reverse clamshell is an effective variation that specifically targets the inner thigh muscles. Lie own on your side and place a squishy ball or pillow between your thighs. Rest your head on your arm and keep the knees bent. Press the top knee down with force into the ball and hold for 4 counts and then release. Aim for 15 repetitions and then switch sides. Continue to respire normally all through the workout. Leg Swings This is a simple and easy warm-up move that can be included in any workout regime to work the leg muscles. It also helps to tone the inner thighs are cut out the flab from the difficult-to-reach problem area. Stand with the feet placed together and arms stretched at the side. Raise your right leg out to the side and balance on your left foot. Swing the right leg and place it in front of the left and then swing it back out to the side. Complete 3 sets of 12 repetitions and then do the same with the left leg. Side-Lying Double Leg Lifts This is an advanced variation of the traditional side-lying leg lift that busts inner thigh fat by working both the legs at the same time. It also targets the outer thighs and obliques. Lie on one side with the body in a straight line and bottom arm extended to support the head and neck. Keep the legs stacked with the knees and toes pointing forward. Place the top hand on the floor in front of the chest for support. Now, squeeze the inner thighs together and lift the legs off the mat till the hips. Keep the leg joined and hold the posture for 3 to 5 seconds and then gradually lower them back so that the legs hover above the floor without touching it. Raise the legs again and aim for 15 repetitions in one stretch. Do 15 repetitions on each side. Towel Runs The towel run is a power-packed towel exercise that helps to work the inner thighs along with the abs and legs. You just need two small towels for this exercise. Fold two small towels and place them under the balls of your feet. Bend forward and place your hands on the ground and slide your right leg back and quickly switch so that your right leg is in front and your left leg is back. Just like doing mountain climbers at a faster pace. Do 8 repetitions on each leg. Inner Thigh Circles This is a simple and easy-to-do exercise that tones the inner thighs to perfection. It is a safe and effective exercise for women during pregnancy that helps to build strength and endurance. Lie on one side supporting the head with the bottom arm. Bend the top leg, bring it forward and place in on the floor in front of the bottom leg. Hold the ankle with the other hand for support. Now, lift the bottom leg up and trace a circle in the air. Lift the leg up with each circle in order to target the inner thigh in a better way. Keep the abs tight and torso stable throughout the exercise. Aim for 15 circles in clockwise and anticlockwise direction and then switch sides and repeat. Crossover Lunge With Medicine Ball This is an effective medicine ball exercise to lose thigh fat that tones the lower glutes and the inner thighs. Adding arm work to the exercise turns it into a full-body exercise. Stand with your feet placed shoulder-width apart holding a medicine ball. Take a large step forward diagonally with your left foot and lung down till your thighs from 90-degree angles. Keep the medicine ball fixed in your hands, extend your legs, lift up your left knee and bring it in near your chest. Step back with your left leg lunging behind to a reverse lunge by stepping back. This makes 1 repetition. Target 15 receptions on each leg. So, combine the above-mentioned exercises and perform them in a circuit at least 3 times a week in order to get noticeable results within just a few days.
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Vežbe za zatezanje stomaka - Ove vežbe će vam pomoći ukoliko želite da zategnete stomak, sagorite salo I izgradite trbušne mišiće. Legnite na leđa, noge ispružene a ruke sa strane, dlanovima okrenutim nadole. Savijte levu nogu, uhvatite palac rukom. Onda pokrenite nogu još koliko možete, zadržavajući oba ramena i kukove na podu. Vaš desni kuk će se podići, ali držite oba ramena na podu. Zadržite nogu koliko možete, a zatim okrenite glavu i pogledajte preko levog ramena. Držite za pet do sedam udisaja. Lagano podignite nogu,i spustite je pa ponovite na suprotnoj strani. Lezite na leđa sa savijenim kolenima i stopalima na podu. Pritiskom na stomak do poda, podignite glavu, grudi, ramena i ruke, podignite lagano i noge. Ispružite stopala da se stabilizujete. Podignite levu ruku iznad glave, dok uvijanje svoj torzo ulevo. Ponovite na suprotnoj strani. Lezite na leđa, pete u širini kukova, noge savijene u kolenima, ruke duž tela na podu sa dlanovima nadole. Oslonite se na stopala potpuno tako da potkolenice budu potpuno pravo. Odignite karlicu nagore. Pritisnite ruke na podu da podignete kičmu gore, ostavljajući ramena, glavu i stopala u kontaktu sa podom. Iz položaja kao u prethodnoj vežbi podignite desnu nogu sa poda savijenim kolenima, ispravljajući je prema svom licu. Ispravite desnu nogu u vazduhu. Nogom, crtajte male krugove u smeru kazaljke i kontra-smeru kazaljke na satu. Zamenite desnu nogu levom. Lezite i ukrstite desni članak preko levog kolena. Spojte ruke iza levog kolena i povucite ga prema vašim grudima . Stavite ruke iza glave, laktovi okrenuti suprotno jedan od drugog. Ležeći na leđima podignite ispružene noge pod uglom od 45 stepeni. Dlanovi ispod vrata. Stavljajući desni zglob preko levog kolena, savijte levu nogu. Pokrenite desnu stranu tela što više možete podižući desni lakat. Levi lakat će pasti prema podu. Vratite leđa na pod kao na početku vežbe, ispravite obe noge bez spuštanja. Promenite strane. Lezite ravno na leđa sa nogama ravno, savijte levu nogu na grudi i podigne je pravo u vazduh. Držite nogu sa levom rukom. Lezite na levu stranu, ruke ispravite i raširene iznad zajedno, tako da vaše telo bude jedna ravna linija. Odmorite glavu na levu ruku. Podignite noge u vazduhu, a onda podignite ruke i torzo, koliko visoko možete. Zadržite pet udisaja. Zatim ponovite na drugoj strani. Počnite na sve četiri i uverite se da su zglobovi u skladu ispod ramena. Držite telo dalje od poda, držeći pete, zadnjicu, kičmu, ramena, vrat i glavu, u jednom redu. Podignite levu nogu sa poda, a zatim pažljivo podignite desnu ruku, postavljajući je ravno ispred vas. Promenite strane, podižući desnu nogu i levu ruku.