Any lady is aware of how the inner thighs can change her entire appearance. Isn’t it really annoying when you stand wide and your legs are rubbing together at the top? Besides the inevitable discomfort this causes, it makes you look sloppy, too!

If you’re ready to focus on ridding yourself of the problem, join us as we explore different exercises aiming to help you achieve this goal. Not only are they not difficult, but they work wonders too.

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A significant advantage they provide is their versatility to be done even at home - unless you’re particular about using a gym. The aim of these exercises will be to target the adductors which are the muscles that bring your legs close together and steadies the legs and pelvis when you walk

To shape and tone your thighs, all it will take is simply 15 minutes exercise around 3 times a week. In just 70 days of following this routine your muscles will be strong enough for you to clearly see the difference. But let’s have a look at how to get there.

STAIR RUNS

Sprinting up a flight of stairs provides enormous benefits. It provides results on two fronts. You will be doing a great cardio workout, whilst at the same time toning up your thighs. If this is done at home, you can sprint up the stairs and walk down. To get faster results, do this for 10 minutes a day, 6 days a week.

LYING LEG PULL

Lie on the floor with your knees bent and your feet well supported by the floor. Raise the sole of your right foot up towards your left thigh and then using your hand to help the leg, bring the leg up on the way to your chest. Gently release your leg to the original position. Follow the same routine for your left leg.

WIDE-LEG WALL SQUATS

Squats are very effective to both sculpt and tone your thighs! It can be done facing a wall, either at home or in a gym. Place your feet apart in a wide a stance as you’re able to. The effectiveness of the exercise depends on how widely you manage to stand. Back at the wall to ensure it is kept straight throughout, slowly get yourself in a squatting position. The goal here is to try and get a 90 degree angle when you squat. When in position, pause for a few seconds and then slowly bring yourself back up, ensuring that your back remains straight for the whole duration.  Do as many as you can in 3 sets and repeat this exercise 3 times a week.

Once you are comfortable performing the routine above, for extra intensity add a barbell to the upper part of the back whilst you squat. Let it rest on your back and remember to keep your back perfectly straight whilst you lower and raise. You’ll certainly feel the extra intensity in your inner thighs!

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STEP UPS

First, find an object you can step up on, which can be any smaller bench, a step or a small coffee table. Using your left leg, step up and move the right leg towards the chest. Step back down and use the same procedure, this time stepping up with the opposite leg. Do as many repeats as possible with each leg.

USING A EXERCISE BALL

Grab yourself an exercise ball. Squeeze it as much as you can in between your knees, applying the same amount of pressure. When you’re putting as much pressure as you can, stay there for 3 seconds and then gently reduce pressure. Repeat as many times as it feels manageable.

LUNGES

You can replace weights with full cans if you don’t have weights at home. However, dumbbells are the ideal option. Grab a dumbbell in each hand and go to in a runner’s lounge position - facing front, one leg forward to form a 90 degree angle and the back leg strong. Stay there for 3 seconds and then unhurriedly come back to standing. Swap and try the other leg. Perform as many sets as you’re comfortable

These workouts do more than just toning your adductors: they are effective in building muscle strength, thus increasing your metabolism, which in turn contributes to burning more calories and eliminating fat. Around 40 calories get burnt for every pound of muscle you have.

Just remember one thing though. Although they certainly help in toning and sculpting your inner thighs, it is impossible to reduce fat from one area only. Consequently, you need to complete the routine with some cardio workouts as well if you’re looking at burning fat. In order to balance things out, remember to also exercise your outer thighs.

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