The appearance of your inner thighs and whether or not you have a thigh gap is largely due to genetics. They may appear slimmer if they have a strong inner thigh muscles. Sumo squats, lateral lunges, and glute bridges are among the best inner thigh exercises. Strong inner thighs support your hips, knees, low back, and core, making them indispensable for walking, jumping, and other daily activities. Do three or four rounds of 10 to 12 reps, twice a week. Do cardio, stand up, do cardio. A week is the start of a new one.
How To Exercise Inner Thigh
22 Best Inner Thigh Exercises
We suggest you add them into your next leg day or build a workout from the ones below Remember, some are compound movements, meaning you’ll be working more muscles than just your inner thighs So, if you wake up with glute or quad DOMs, know you’re just getting more bang for your workout buck A muscle gun might help work out knots or getting down with a foam roller a few times a week
22 best inner thigh exercises
For the best targeted inner thigh moves, hit up exercises 1 through 13 For compound exercises that work your inner thighs as well, stick with exercises 14 through 22 Okay, enough talk – let’s get to it!
When Should You Stretch Your Inner Thighs?
According to the researchers, a combination of dynamic and static stretching is the most effective for increasing flexibility, improving athletic ability, and preventing injury. Before starting exercising, fitness experts recommend doing stretches. A dynamic stretch is a form of targeted warm-up. It prepares your body for exercise by mimicking the movement of your planned workout. Dynamic stretches can also help with increased body temperature and blood circulation, as well as getting your muscles ready to work. This can help avoid injuries such as a muscle strain or tear. On the other hand, static stretches are most effective after a workout. These are stretches of time when you sit still for a period of time without moving. They help your muscles relax and loosen up while still increasing mobility and range of motion. According to study, static stretches are less efficient if they are done without a warm-up or dynamic stretching.
Dynamic Inner Thigh Stretches
Spend about five minutes doing dynamic stretching before starting exercising or if your groin muscles feel tight. These stretches will help you to warm up your muscles and get them moving properly. Leg swings This simple yet effective stretch of legs requires standing in one spot while you swing your legs as part of a warm-up. It affects your inner thighs, hips, and glutes. Stand your right leg off the ground and keep your left foot’s heel on the heel. If you need to, hold a wall or chair for assistance. Swing your right leg like a pendulum from side to side, starting slowly. Try not to twist your torso too much. With each step, your muscles will get faster and you’ll be able to stretch your leg out further. On each leg, you will perform 20 times. If you like dancing, this step should come naturally because it is similar to the “grapevine” dance style. Start with your feet together and then step to the left with your left foot. In front of your left leg, cross your right foot. With your left foot, step to the left and join your left foot. Repeat in the other direction as both your feet are together. You can start slowly, but as you get used to the move, it will pick up speed. Try to go from 2 to 3 minutes.
Inverted Thigh Opener
Directions For the superset 1, perform 10–12 reps of the sumo squat and 15–20 reps per side of the side-lying inner thigh raise. After both exercises are complete, rest 1–2 minutes.
For the lateral lunge, perform 12–15 reps per side. Then do AMRAP (as many reps as possible) per side of the inverted thigh opener. After both exercises are complete, rest 1–2 minutes.
Cookie Janee (GIF -, a background investigator and security forces specialist in the Air Force Reserve; Helen Pries (GIFs 2 and -, a fitness specialist; and Angie Coleman (GIF -, a holistic wellness coach in Oakland, are among those showing the changes below.