In everyday life, we do not pay any attention to the inner thighs, and most often these exercises are neglected. Therefore, even in super thin people, this part of the body may be the most problematic zone. To get rid of the fatty acids and tighten the inner and outer of the thighs, you should do regular exercises.
These exercises will help you shape both the outer and the inner thighs, especially if you stick to a healthy eating plan and continue with a vigorous cardio routine.
How it works: Start by lying on your left side and complete the prescribed number of reps for the outer thigh moves targeting the right leg. Then complete all the moves for inner thighs targeting the left leg. Repeat all moves on the opposite side.
How to tie the resistance band: Stand with feet hip-width apart and tie band just above your knees. There should be light tension in the band.
Top 4 Moves for Outer Thighs
1. Two Pumps
Lie on your left side, supporting head with left hand, left leg bent, right leg extended, core tight, and right hip stacked directly on top of left hip. Flex right foot and lift toward ceiling: one pump to lift halfway up, one more pump to lift as high as possible. Lower in two distinct movements. (Do not allow hips to fall back, which would mean you’re not engaging your core.) Do 30 reps per leg.
2. Check Mark
Start in the same position, lying on your left side. Point right toes and bring right knee in front of navel, squeezing abs. Extend right leg on a diagonal as far as possible. Do 20 reps per leg.
3. Up and Over
From the same starting position as above, push up onto left forearm. Extend right leg, point toes, and move leg from front to back as if you were drawing an arch up and over left leg. Your goal: Get your right leg as perpendicular to your torso as possible at the front of the arch. Do 20 reps.
4. The Burner
Starting in the same position as above, bend right knee to chest with right foot flexed, engaging abs and right obliques. Touch right hand to ground behind you for added balance. Now point right foot and extend leg, bringing right hand back to front. Next squeeze glutes and bend right knee, bringing heel toward butt. Repeat the entire sequence 20 times.
Top 4 Moves for Inner Thighs
1. Single Sweep
To do this exercise you need to lie on your right side and then prop yourself on your hand and next you need to bend your left leg. And then you need to put it firmly on the floor in front of you, keeping it still with your left hand. Then next you need to slowly raise and lower your right leg without sharp or high movements and then repeat this set for your other leg as well. Do 25 reps.
2. Heel Press
From the same position, lift left leg 2 to 3 inches off the ground. Flex left foot, draw left knee toward chest, crunch abs, then press heel away, extending left leg without letting it touch the ground. Do 25 reps.
From the same position, raise left leg 2 to 3 inches off the floor and flex foot. Bring left knee toward chest while engaging abs. Then extend left leg in front of you, so leg is perpendicular to torso, forming an L. Bend knee back to crunch position, then push heel away, extending hip to return to starting position. Do 20 reps.
4. Dancer Lift
This doubles as an abs move. From the same position, point both feet and lift right leg high toward ceiling. With right hand, hold thigh, calf, or heel, depending on flexibility (avoid holding back of knee to protect your joints!). Brace core and draw straight left leg up to meet right leg. Slowly lower left leg with control. Do 20 reps.
Source: Train Hard Team