This 15-minute workout is designed to target the inner and outer thighs using effective thigh exercises for women. Whether you’re aiming to tone your thighs, reduce thigh fat, or enhance your lower body strength, this workout will help you reach your goals. No equipment is needed, making it a great leg workout routine you can do at home. Let’s dive in!
Thigh Exercises Overview:
- Regular Sumo Squats
- Sumo Squat with Leg Cross
- Sumo Squat with Kick
- Pulsing Sumo Squat
- Scissor Kicks
- Glute Bridge
- Inner Thigh Leg Lift
- Side Lunges
- Side Leg Lift
- Outer Thigh Leg Circles
- Clamshells
1. Regular Sumo Squats
Start your workout with sumo squats, one of the best thigh exercises for women. Stand with your feet wider than shoulder-width apart, toes pointed slightly outward. Lower into a squat, making sure your knees are in line with your toes, and keep your chest up. As you rise, focus on squeezing your inner thighs to activate the muscles. This exercise not only helps tone thighs but is also great for overall leg strength.
Perform this exercise for 30 seconds.
2. Sumo Squat with Leg Cross
The next move is a variation of the sumo squat. After lowering into the squat, as you rise, cross one leg over the other, squeezing your inner thighs as they come together. This inner thigh workout focuses on strengthening and toning your thighs from the inside out. It’s an excellent move to help reduce thigh fat and improve leg flexibility.
Perform for 30 seconds, alternating legs.
3. Sumo Squat with Kick
Adding a kick to your sumo squat not only targets your inner thighs but also helps with balance and coordination. As you come up from the squat, kick one leg across your body, ensuring that your heel is rotated upwards. This helps engage the inner thigh muscles and gives your leg an extra workout.
Perform for 30 seconds, alternating sides.
4. Pulsing Sumo Squat
Now, it’s time to feel the burn with pulsing sumo squats. Lower into a sumo squat and pulse in the bottom position for 30 seconds. This move is key for building lower body strength and targeting those hard-to-reach areas in the inner and outer thighs. It’s a simple but effective way to tone thighs.
5. Scissor Kicks
Next, hit the floor for some scissor kicks. Lie on your back and lift your legs straight into the air. Open your legs wide and cross them back and forth, alternating which leg crosses on top. This is one of the best inner thigh workouts to really engage and activate your inner thigh muscles.
Perform for 30 seconds.
6. Glute Bridge
For this exercise, lie on your back with your knees bent and feet close to your glutes. Lift your hips toward the ceiling while keeping your feet on your tiptoes. This exercise strengthens not only your thighs but also your glutes and lower back, making it a great addition to any leg toning workout.
Perform for 30 seconds.
7. Inner Thigh Leg Lift
Now, switch to your side for some inner thigh leg lifts. Prop yourself up on your elbow and straighten one leg out in front of you. Lift your leg toward the ceiling, focusing on squeezing your inner thighs. This move is great for targeting the inner thighs and helping to reduce thigh fat.
Perform for 30 seconds on each leg.
8. Side Lunges
Get back on your feet for side lunges, a powerful exercise to tone your thighs and glutes. Stand with your feet wide apart and lunge to one side, keeping your knee in line with your toes. Push back up through your heel and squeeze your inner thighs together as you return to the center. This exercise helps to tone thighs and build strength in your legs.
Perform 30 seconds on each leg.
9. Side Leg Lift
Next, we’re working on the outer thighs. Stand tall and, as you squat, lift your leg to the side, engaging the outer thigh muscles. This exercise will help tone your outer thighs and improve balance. It’s also effective for lower body strength without weights.
Perform 30 seconds on each leg.
10. Outer Thigh Leg Circles
Get back on the floor for outer thigh leg circles. Lie on your side and lift your top leg straight up, then make large circles with your toes. This exercise not only tones the outer thighs but also enhances hip mobility. The circular motion works your muscles from all angles.
Perform 30 seconds on each side.
11. Clamshells
Finish the workout with clamshells, a classic move to target the outer thighs and glutes. Lie on your side with your knees bent, and as you lift your top knee, keep your feet together. This exercise helps tone thighs and is great for adding strength to your lower body without weights.
Perform for 30 seconds on each side.
Repeat the Circuit
To maximize the effectiveness of this 15-minute workout, you’ll repeat the entire circuit once more, targeting both legs equally. These exercises will not only help you tone your thighs and lose thigh fat, but also improve overall leg strength and flexibility. This lower body workout is designed to fit into your routine, even if you’re short on time, making it a quick workout routine that’s easy to do at home.
Watch the video here.
Final Thoughts
This inner thigh workout is a fantastic way to target the thighs, glutes, and lower body without the need for equipment. Whether you’re focusing on strength, toning, or simply trying to reduce thigh fat, these exercises provide a comprehensive leg workout routine. Remember to engage your core throughout, focus on your form, and squeeze those inner and outer thighs to get the most out of each movement.
With consistency, you’ll start to see results and feel stronger in your lower body. This workout can easily be added to your weekly routine as part of a leg day workout at home or a total body workout. Enjoy your leg toning workout at home, and feel confident in knowing that you’re building strength in your thighs and lower body.
