The inner and outer thigh areas can become a blight on your self-confidence if they are not exercised and toned. You can perform outer and inner thigh exercises two to three days a week to improve these common problem areas.
Squat and Leg Raise
This exercise is great for your outer thigh. Use an aerobic step that has zero to three risers underneath. Stand one to two feet from the step on the right side. Place your left foot on the step, bend both knees and cross your arms in front of your body at your wrists. Straighten both legs and lift your right leg as high off the floor as you can. Raise your arms out to the sides at the same time you lift your right leg, bring your arms back in front of your body, lower your right leg and bend at your knees. Repeat the steps for 10 to 12 repetitions, then switch to the opposite side.
Thigh Press
The thigh press is a great way to tone your outer thigh. Lie on your right side on the floor with your head resting on your right arm. Place your left hand on the floor directly in front of your chest. Keep your right leg straight and resting on the floor. Bend your left leg and lay it down on the floor in front of your right leg. Lift your left leg up and back so that it is about six inches directly over your right leg. Bring your leg back down to the starting position. Perform 12 repetitions and then switch to your left side.
Bridge Squeeze
Lie on your back on the floor with your knees bent. Keep your feet 6 to 12 inches apart. Place your hands at your sides, tighten your stomach and keep your lower back on the floor. Tighten your buttock muscles and lift your hips off the floor. Hold this movement, squeeze your knees together, hold for one second and then return to the starting position. Complete 10 to 12 repetitions to tone your inner thighs.
Side Lunges
The side lunge works your inner thighs. Stand with your feet together and your back straight. Move your right leg out to the side of your body as far as you can. Simultaneously bend your right knee and allow your left leg to straighten. Do not let your knee extend over your toes as letting your knee extend too far can cause injury. Hold this for one second, push through your right heel and return to the first position. Repeat the movement on your left side. Alternate side lunges for 10 to 12 repetitions on each leg. For an added challenge you can hold dumbbells in your hands.
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