6 June 2019

Best inner thigh exercises to get rid of inner thigh fat

You have probably seen people at the gym working on toning and strengthening their legs, and you probably asked yourself, ‘which are the most effective and best inner thigh exercises?’ So, if you want to tone your inner thighs, let’s go on to learn the best inner thigh exercises to get rid of inner thigh fat. Each of these exercises to tone inner thighs do not require equipment and can be done at the gym, on holiday or within the comfort of your own home.

Inner thigh toning exercises

Mountain Climbers

  1. Begin by entering a push-up position, keeping your arms in line with your shoulders, and legs fully extended.
  2. Inhale and draw one knee up towards your abdomen while bending it and not allowing your torso or other leg to rotate.
  3. Exhale and extend that leg returning to its starting position.
  4. Complete subsequent reps starting from step 2.

Read also: How to do mountain climbers, video tutorial.

Side Leg Raises

  1. Begin by lying sideways on the floor, with your legs fully extended.
  2. Position your elbow beneath your shoulder, and point your forearm in front of you with an open palm.
  3. Raise yourself up so that your torso is no longer touching the floor, while maintaining ground contact with your hips.
  4. Keeping your legs fully extended, raise the top leg as high as you can without moving it forward or backward or rotating your hips.
  5. Lower your leg so that it is in contact with the leg on the floor.
  6. Complete subsequent reps starting from step 4.


  1. Begin by standing upright with feet wider than shoulder width apart and toes pointed outwards.
  2. Bend at your both your knees and hips, while maintaining a flat back and squeezing your butt and abs.
  3. Keeping your knees in line over your 2nd toes, continue to lower yourself without pulling on your neck with your arms until your thighs are parallel to the ground.
  4. Hold for 3-5 seconds.
  5. Press your heels into the ground and slowly return to a straight standing position.
  6. Repeat subsequent reps.

Note: you can make squats more challenging by holding for longer or by doing 10 pulses in the down position.

Lateral Lunges

  1. First stand with your feet shoulder width apart and arms extended by your sides.
  2. Pick one leg up off the floor and move it laterally as far as you can.
  3. Bend the knee of the leg in motion as soon as it comes into contact with the ground, while keeping the opposite leg straight.
  4. Pushing through the leg with the bent knee, return to a standing position with your feet shoulder width apart.
  5. Complete subsequent reps starting from step 2, alternating legs.

Plank Jacks

  1. Begin by lying on the floor, stomach down, with your knees fully extended.
  2. Bend your arms and position your elbows directly beneath your shoulders, supporting yourself with your forearms.
  3. Clench your first and raise yourself up until your only points of contact with the ground are your toes, elbows, forearms and fists.
  4. In a quick and powerful jumping motion raise both of your legs at the same time, spreading them apart. Attempt to minimize movement in your upper body and do not rotate your torso.
  5. With a similar jumping motion, bring your legs back together.
  6. Complete subsequent reps starting from step 4.

Hello Darlings

  1. First, lie on the floor facing upwards with your legs fully extended and arms by your side.
  2. Raise both legs upwards until they make a 45 degree angle with the floor.
  3. Spread apart your legs moving them as far laterally as possible without moving your torso, or rotating your hips.
  4. Bring your legs back together.
  5. Complete subsequent reps starting from step 3.

Inner Thigh Circles

  1. Begin by lying sideways on the floor, with your bottom leg fully extended, your top leg bent and places flat on the floor in front of your bottom leg, and your bottom arm bent and supporting your head.
  2. Lift your bottom leg high and point your toes.
  3. Slowly trace 8-20 circles in each direction with your bottom lifted leg.
  4. Switch sides and do the same with your other leg.
  5. Complete subsequent reps, alternating legs.

These inner thigh exercises will have your legs feeling stronger day by day.

Remember to always stretch out afterwards! A great way to stretch your inner thighs is by doing the butterfly stretch.

Butterfly stretch

  1. Sit down on the floor with your legs stretched out in front of you.
  2. Bring your legs in towards your groin so that your feet touch one another. Only bring them in far enough so that they are at a comfortable position.
  3. Hold your feet with your hands and rest your elbows on your lower thighs/knees.
  4. Keep your back straight and slowly allow your knees to fall towards the ground.
  5. Hold for 30 seconds.
  6. Release and repeat.

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