Thin Thigh Workout to have Toned Legs in 12 Minutes a Day

Inner thighs is the spot that most women are unhappy with and they want to have thin thighs.  Even with this crazy inner thigh gap trend, you must not forget that everyone’s body is different. You may be born with genetics which allows you to have inner thigh gap and others may not be that lucky. This thin thigh workout can certainly help to have toned legs.

You do not need to starve yourself to get skinny and have inner thigh gap. You can avoid starvation with a clean healthy diet and exercise to tone your thighs.

The thigh gap,  a clear space under your crotch between your upper and middle thighs, is considered by many as the epitomical symbol of a tone, slim female body.  

This part of the body is however, one of the most difficult to get rid of fat.

Not every women can have inner thigh gap because of their physic.

If you are among those women who can never achieve inner thigh gap, then having toned legs is your best option.

The absence or presence of an inner thigh gap is mostly due to a layer of fat in your inner thighs.

The less fat you have, the more likely you will have a gap.

Having said that your body structure will play a large role in how large you can have thigh gap.

You must eat healthy clean food and start the exercises which will help you to have toned inner thigh and possibly the inner thigh gap.

You can achieve exceptional results with the following thin thigh workout routine which takes only 12 minutes to complete.

The best thing about this workout is that you do not need any exercising equipment and you can do it at home.

With only 12 minutes daily, you’ll be able to lose a centimetre in your thighs and hips every week.

12 Minutes Thin Thigh Workout Routine

1. Plie Squats 30 seconds
2. Side Lunge 30 seconds
3. Squat and Kick 60 Seconds
4. Skater Hops 30 Seconds
5. Inner Leg Lift 30 seconds each leg
6. Leg Circles 30 seconds each leg clockwise movement
7. Leg Circles 30 seconds with each leg anti-clockwise movement
8. Outer Leg Lift 30 seconds with each leg
9. Fire Hydrants 30 seconds with each leg
10. Fire Hydrant Kick 30 seconds with each leg

1. Plie Squats

Plie squats, also known as sumo squats, are a variation of the traditional squat exercise that primarily targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and inner thighs.

Plie squats can be an excellent addition to your lower-body workout routine, helping strengthen and tone your leg muscles while engaging the core and improving overall lower-body stability.

Here’s how to perform plie squats:

1. Stand with your feet wider than shoulder-width apart, toes pointing outwards at approximately a 45-degree angle.
2. Engage your core, keep your back straight, and maintain a neutral spine throughout the exercise.
3. Lower your body by bending your knees, pushing your hips back, and keeping your chest lifted.
4. Continue descending until your thighs are parallel to the floor or as low as you comfortably can without compromising your form.
5. Pause for a moment at the bottom of the squat, ensuring your knees track over your toes and do not collapse inward.
6. Push through your heels, engage your glutes and inner thighs, and extend your knees and hips to return to the starting position.
7. Repeat for the desired number of repetitions or for 30 seconds.

Here are a few tips to keep in mind while performing plie squats:

– Maintain proper form throughout the exercise by keeping your chest lifted, back straight, and core engaged.

– Avoid allowing your knees to extend past your toes while descending into the squat. Focus on pushing your hips back to help maintain proper alignment.

– You can adjust the depth of the squat based on your flexibility and comfort level. Start with a partial range of motion and gradually increase it as you become more comfortable.

– If you experience any discomfort or pain, stop the exercise, and consult a fitness professional for guidance.

2. Side Lunges

Side lunges, also known as lateral lunges, are a variation of the lunge exercise that primarily targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and adductors. Side lunges also engage the core and help improve balance and stability. They can be incorporated into your leg or full-body workout routine or used as a dynamic warm-up exercise.

Here’s how to perform a side lunge:

1. Stand with your feet hip-width apart and maintain a neutral spine with your shoulders relaxed.
2. Take a wide step to the right with your right foot, keeping your left foot firmly planted on the ground.
3. As you step to the right, shift your body weight onto your right foot and bend your right knee, lowering your body towards the right side.
4. Keep your chest lifted, back straight, and core engaged throughout the movement.
5. Extend your left leg and keep it as straight as possible without locking the knee, ensuring your left foot stays in contact with the ground.
6. Push through your right foot and return to the starting position by straightening your right leg.
7. Repeat the movement on the other side by stepping to the left with your left foot and bending your left knee while keeping your right leg straight.
8. Continue alternating side lunges for the desired number of repetitions or 30 seconds.

Here are a few tips to keep in mind while performing side lunges:

– Make sure to maintain proper form throughout the exercise. Keep your chest lifted, back straight, and core engaged to support your lower back.

– When stepping to the side, focus on pushing your hips back and keeping your knee aligned with your toes to prevent it from extending past your toes.

– Keep the non-working leg as straight as possible without locking the knee and ensure the foot stays in contact with the ground for stability.

– You can adjust the depth of the lunge based on your flexibility and comfort level. Start with a smaller range of motion and gradually increase it as you become more comfortable and flexible.

– If you experience any discomfort or pain, particularly in your knees or hips, stop the exercise and consult a fitness professional for guidance.

3. Squat and Kick

Squat and kick is a compound exercise that combines squats’ lower body strengthening benefits with the dynamic movement of kicks, engaging multiple muscle groups simultaneously. It primarily targets the quadriceps, hamstrings, glutes, and hip flexors, while also engaging the core and improving balance and coordination.

Squats and kicks can be a challenging and dynamic exercise that adds variety to your lower body workout routine. They help improve leg strength, power, flexibility, and overall lower-body coordination.

Here’s how to perform a squat and kick:

1. Stand with your feet shoulder-width apart and maintain a neutral spine with your shoulders relaxed.
2. Lower your body into a squat position by bending your knees and pushing your hips back, keeping your chest lifted and back straight. Your thighs should be parallel to the floor or as low as you comfortably can without compromising your form.
3. As you rise back up from the squat, shift your weight onto one leg and extend the opposite leg forward in a kicking motion.
4. Kick your leg straight out in front of you, engaging your core and aiming to kick to a comfortable height.
5. Bring the extended leg back down to the starting position as you simultaneously lower your body back into the squat position.
6. Repeat the squat and kick movement on the other leg, alternating sides with each repetition.
7. Continue alternating squatting and kicking for 60 seconds.

Here are a few tips to keep in mind while performing squats and kicks:

– Maintain proper form throughout the exercise. Keep your chest lifted, back straight, and core engaged during both the squat and kick phases.

– When squatting, focus on pushing your hips back and keeping your knees aligned with your toes to prevent them from extending past your toes.

– As you kick, engage your core, and aim for controlled and deliberate movements. Avoid hyperextending your leg or compromising your balance.

– Start with a lower kick height and gradually increase it as you become more comfortable and flexible.

– If you experience any discomfort or pain, particularly in your knees or hips, stop the exercise and consult a fitness professional for guidance.

4. Skater Hops

Skater hops, also known as lateral jumps or side-to-side jumps, are plyometric exercise that targets the lower body, particularly the quadriceps, hamstrings, glutes, and calves. They also engage the core and help improve balance and agility. Here’s how to perform skater hops:

1. Start by standing with your feet hip-width apart and your knees slightly bent. Keep your chest lifted and maintain a neutral spine throughout the exercise.
2. Shift your weight onto your right foot and begin to jump laterally to the left, pushing off with your right foot.
3. As you jump to the left, swing your right arm across your body while extending your left arm out to the side for balance.
4. Land softly on your left foot, with your knees slightly bent, absorbing the impact, and maintaining stability.
5. Immediately reverse the movement and jump laterally to the right, pushing off with your left foot.
6. Swing your left arm across your body while extending your right arm out to the side for balance as you land on your right foot.
7. Continue alternating side-to-side jumps, mimicking a skating motion, for the desired number of repetitions or a specific time duration.

Here are a few tips to keep in mind while performing skater hops:

– Focus on landing softly and absorbing the impact by bending your knees to reduce stress on your joints.

– Keep your movements controlled and maintain balance and stability throughout the exercise.

– Engage your core and keep your upper body stable as you perform the jumps.

– Start with smaller jumps and gradually increase the distance or intensity as you become more comfortable and confident.

– As you gain proficiency, you can also add a lateral hop over an object or draw an imaginary line on the ground to jump over, further challenging your coordination and agility.

Skater hops are a great exercise for improving lower body strength, power, and lateral movement. They can be incorporated into a plyometric workout routine or used as a dynamic warm-up exercise before engaging in activities that require lateral agility, such as sports or dance.

5. Inner Leg Lift

Inner leg lifts, also known as inner thigh lifts or adductor leg lifts, target the muscles of the inner thighs (adductor muscles). They help strengthen and tone the inner thigh region.

Inner leg lifts are an effective exercise to target the inner thighs and can be incorporated into your lower body workout routine or as part of a comprehensive leg and glute workout. However, keep in mind that spot reduction is not possible, so incorporating overall strength training and cardiovascular exercise is important for achieving balanced results.

Here’s how to perform inner leg lifts:

1. Lie down on your side with your legs extended straight and stacked on top of each other. Rest your head on your arm or use a pillow for support.
2. Place your bottom arm on the floor in front of you to stabilize your upper body.
3. Engage your core and maintain a neutral spine throughout the exercise.
4. Keeping your top leg straight, slowly lift it upward as high as you comfortably can while maintaining control.
5. Pause briefly at the top of the movement, squeezing your inner thigh muscles.
6. Lower your leg back down to the starting position in a controlled manner.
7. Repeat the movement for the desired number of repetitions on one side.
8. Switch sides and perform the same exercise with the opposite leg.

Here are a few tips to keep in mind while performing inner leg lifts:

– Focus on using the muscles of the inner thigh to lift your leg, rather than relying on momentum or swinging.

– Avoid rolling your hips backward or forward during the movement. Keep your hips stacked and your body in a straight line.

– Control both the lifting and lowering phases of the exercise to maximize the engagement of your inner thigh muscles.

– If you feel any discomfort or strain in your hips or lower back, reduce the range of motion or modify the exercise as needed.

– You can add ankle weights or resistance bands to increase the intensity of the exercise as your strength improves.

6. Leg Circles

Leg circles are an exercise that primarily targets the muscles of the hips, glutes, and core. They involve performing circular movements with your legs while maintaining stability and control.

Leg circles can be a beneficial exercise for improving hip mobility, strengthening the core, and engaging the glute muscles. However, it’s important to listen to your body and perform the exercise within your comfort level. If you experience any pain or discomfort, you should stop and consult a fitness professional for guidance.

Here’s how to perform leg circles:

1. Lie down on your back with your legs extended straight and arms resting by your sides. You can place a mat or towel under your lower back for added support.
2. Engage your core muscles by gently drawing your belly button towards your spine. This will help stabilize your lower back during the exercise.
3. Lift one leg off the ground and extend it straight up towards the ceiling. This will be your starting position.
4. Begin the leg circles by making small circular movements with your leg. Start by moving your leg in a clockwise direction.
5. Gradually increase the size of the circles, making sure to maintain control and stability throughout the movement.
6. Complete several clockwise circles and then switch to counterclockwise circles, reversing the direction of the movement.
7. Continue the leg circles for the desired number of repetitions or times, and then switch legs and repeat the exercise with the other leg.

Here are some tips to keep in mind while performing leg circles:

– Focus on maintaining stability in your core and pelvis throughout the exercise. Avoid excessive rocking or shifting of your hips.

– Keep your leg muscles engaged and maintain control over the movement. Avoid swinging your leg or using momentum.

– If you find it challenging to keep your lower back on the ground, you can slightly bend your knee or use a rolled-up towel or small ball under your lower back for support.

– Start with small circles and gradually increase the size of the circles as you become more comfortable and stable.

– Breathe steadily throughout the exercise, inhaling and exhaling in a relaxed manner.

7. Outer Leg Lift

Outer leg lifts, also known as outer thigh lifts or abductor leg lifts, target the muscles of the outer thighs (abductor muscles). These exercises help strengthen and tone the outer thigh region.

Outer leg lifts are an effective exercise to target the outer thighs and can be incorporated into your lower body workout routine or as part of a comprehensive leg and glute workout. However, keep in mind that spot reduction is not possible, so incorporating overall strength training and cardiovascular exercise is important for achieving balanced results.

Here’s how to perform outer leg lifts:

1. Lie down on your side with your legs extended straight and stacked on top of each other. Rest your head on your arm or use a pillow for support.
2. Place your bottom arm on the floor in front of you to stabilize your upper body.
3. Engage your core and maintain a neutral spine throughout the exercise.
4. Keeping your top leg straight, slowly lift it upward as high as you comfortably can while maintaining control.
5. Pause briefly at the top of the movement, squeezing your outer thigh muscles.
6. Lower your leg back down to the starting position in a controlled manner.
7. Repeat the movement for the desired number of repetitions on one side.
8. Switch sides and perform the same exercise with the opposite leg.

Here are a few tips to keep in mind while performing outer leg lifts:

– Focus on using the muscles of the outer thigh to lift your leg, rather than relying on momentum or swinging.

– Avoid rolling your hips backward or forward during the movement. Keep your hips stacked and your body in a straight line.

– Control both the lifting and lowering phases of the exercise to maximize the engagement of your outer thigh muscles.

– If you feel any discomfort or strain in your hips or lower back, reduce the range of motion or modify the exercise as needed.

– You can add ankle weights or resistance bands to increase the intensity of the exercise as your strength improves.

7. Fire Hydrants

Fire hydrants, also known as hip abductions or lateral leg raises, are an exercise that primarily targets the muscles of the hips, glutes, and outer thighs. They help strengthen and tone the hip abductor muscles responsible for moving the leg away from the midline of the body.

Fire hydrants are a great exercise for targeting the hip abductor muscles and can be incorporated into your lower body or glute workout routine. They can also be combined with other exercises like squats or lunges for a comprehensive lower-body workout. Remember to maintain proper form and listen to your body throughout the exercise.

Here’s how to perform fire hydrants:

1. Start on all fours with your hands directly beneath your shoulders and your knees directly beneath your hips. Keep your back straight and your core engaged.
2. Keeping your knee bent, lift one leg out to the side, opening your hip and maintaining a 90-degree angle at the knee. Imagine you’re a dog lifting its leg to a fire hydrant.
3. Pause briefly at the top of the movement, squeezing your glutes and outer thigh muscles.
4. Slowly lower your leg back down to the starting position in a controlled manner.
5. Repeat the movement for the desired number of repetitions on one side.
6. Switch sides and perform the same exercise with the opposite leg.

Here are a few tips to keep in mind while performing fire hydrants:

– Focus on lifting your leg out to the side using your hip abductor muscles, rather than relying on momentum or swinging.

– Keep your core engaged and maintain stability through your upper body and hips throughout the exercise.

– Avoid arching your back or allowing your hips to rotate. Keep your back straight and your hips squared to the ground.

– Control both the lifting and lowering phases of the exercise to maximize the engagement of your hip abductor muscles.

– If you feel any discomfort or strain, particularly in your lower back, modify the range of motion or reduce the number of repetitions.

– You can add ankle weights or resistance bands to increase the intensity of the exercise as your strength improves.

8. Fire Hydrant Kick

The fire hydrant kick is a combination exercise that incorporates the fire hydrant movement with an additional kicking motion. It primarily targets the muscles of the hips, glutes, and outer thighs, while also engaging the core and improving balance and coordination.

The fire hydrant kick is a dynamic exercise that targets multiple muscle groups, providing a challenging and effective workout for the hips, glutes, and outer thighs. It can be incorporated into your lower body or glute-focused routine for added variety and engagement.

Here’s how to perform the fire hydrant kick:

1. Start on all fours with your hands directly beneath your shoulders and your knees directly beneath your hips. Keep your back straight and your core engaged.
2. Lift one leg out to the side, performing a fire hydrant movement. Keep your knee bent and open your hip, mimicking a dog lifting its leg to a fire hydrant.
3. Once you have lifted your leg out to the side, instead of lowering it back down, extend your leg straight out to the side, kicking it away from your body.
4. Engage your glutes and outer thigh muscles as you perform the kick, aiming for a controlled and deliberate movement.
5. Bring your leg back in towards your body, bending the knee and returning to the starting position of the fire hydrant.
6. Repeat the fire hydrant kick for the desired number of repetitions on one side.
7. Switch sides and perform the same exercise with the opposite leg.

Here are a few tips to keep in mind while performing the fire hydrant kick:

– Focus on maintaining stability and control throughout the exercise. Keep your core engaged and your upper body steady.

– Control both the fire hydrant movement and the kicking motion, avoiding any swinging or excessive momentum.

– Keep your hips squared and avoid rotating or twisting your body during the exercise.

– Maintain a slight bend in the supporting arm to provide stability and support for your upper body.

– If you feel any discomfort or strain, modify the range of motion or reduce the number of repetitions.

– You can add ankle weights or resistance bands to increase the intensity of the exercise as your strength improves.

Watch the video below for comprehensive instructions:

It it time to have toned thighs so that you can also have inner thigh gap. Persistence is the key here.

It will be difficult for your to do all the exercises on first day if you have not done any workout for long time. However, you will start to follow the workouts after few days. Please do not quit on your first day because you feel it hard to do it. After working out for few days, you will thank yourself that you continued after start seeing results.

This full body Pilates workout is also a good exercise routine you should consider.