Inner & Outer Thigh Exercises For Women

Every woman wants to know the trick to having nice inner and outer thighs. The answer is simple --- a hip abduction for the outer thigh and a hip adduction for the inner thigh. Combine these exercises with healthy eating and regular cardio, and watch your trouble areas become your favorite.

Lateral Shuffle

Find a space with at least 15 feet of space to move through without hitting anything. Stand at the edge of the space and turn your right side to it. Keep your toes pointing forward and space your feet a little wider than hip-width apart. Balance your weight between your heels and toes as you drive your hips backward and drop down into a partial squat. If necessary, bring your hands out in front of your chest to help with balance. Maintain the squat as you begin to shuffle across the room by first jumping your right foot out to the right and then quickly following with your left foot. Continue to the opposite side of the room and then without turning around, shuffle back by leading with the left foot and following with the right.

Dirty Dog

Kneel down on the floor on both knees and lean forward to place your hands on the floor directly below your shoulders. Ensure that your knees are directly below your hips and engage your abdominal muscles to pull your spine into a neutral alignment. Slightly draw your right knee toward your chest just enough to raise it off the floor. Without allowing your back to arch or rise, rotate from your hip to pull your bent leg outward so that the inside of your thigh is parallel to the floor. Pause briefly and slowly return the starting position, but without allowing your knee to touch to the floor. Perform for 10 to 15 repetitions and then repeat on the opposite leg.

Standing Hip Abduction

Attach an ankle strap to a cable machine and position it in the setting closest to the floor. Stand with your left side to the cable machine and enclose your right ankle in the strap, keeping the cable in front of your left leg. Take a step away from the cable machine to prevent the weight stack from slamming down between each repetition. Slightly bend your left knee and place your hands on your hips. Keeping your right leg straight and your toes pointed forward, slowly lift your right leg up and to the side without bending over to the left or arching your back. Once you've reached your highest point with good form, return to the starting position with the same control. Repeat on the opposite side.

Standing Hip Adduction

Similar to the hip abduction, you'll need a cable machine and an ankle attachment set at the lowest position. Stand with your left side to the machine and this time; enclose your left ankle in the attachment. Take a step away and slightly bend your right knee, keeping your left leg straight. Keep your foot straight as you slowly swing your left leg to the right and in front of your right leg without twisting your torso. Return to the starting position in the same manner and repeat on the opposite leg.