The hips and inner thighs are a major trouble spot for many people. Fortunately, there are basic strength training exercises to help you firm and tone this problem area. If your fitness goals also include weight loss, keep in mind a healthy diet and cardiovascular exercise are also essential parts of that equation. Before you begin any new diet or exercise program, consult your doctor.
Plie Squats
A plie squat works nearly all of the muscles in the lower body, with particular focus on the inner thighs and glutes. Begin with your feet placed wider than your shoulders and your toes and knees pointed out to the sides. Squat down, bending your knees and pushing your glutes back. Stop once your thighs are parallel to the ground, then exhale as you push yourself back to standing. Repeat for 20 reps. Add an extra challenge to this exercise by holding a weighted bar at shoulder level.
Side Lunge
Start this exercise standing straight up with both legs together. Inhale as you take a large step to the side, keeping your toes pointed forward and your weight in your heels. As you land, bend the knee you stepped with, while the other leg remains straight. Exhale as you return to the center; using the inner thigh muscles in your straight leg to pull you up. Do two sets of 12 repetitions on each leg.
Stability Ball Leg Lifts
Lay on your right side, supporting your upper body with your right elbow. Squeeze a stability ball between your ankles. Exhale as you lift both legs off the floor and hold them in the air for three deep breaths. Slowly lower your legs on the third inhale. Repeat 10 times on your right side, and then 10 times on your left. Your hips are causing the movement and your inner thighs are working to squeeze the ball.
Lateral Walk
Either tie a resistance band or tubing around your ankles or step on the middle and hold the ends in your hands, at your side. Stand straight up, with your abs braced tightly. Take a step out to the side with both feet. Keep your toes pointed forward throughout the exercise. Take 15 steps to one side, then switch directions. Repeat for three sets. Increase the difficulty of this exercise as you progress by either using a thicker resistance band or taking bigger steps.
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