A Personal Trainer Reveals the Most Effective Inner-Thigh Exercises

When it comes to getting in shape, we have to admit we look for do-it-all exercises, and while that is good to some degree, there are certain areas of our body that get neglected, like our inner thighs. To remedy that, we reached out to Rachel Robinson, a trainer at Barry’s Bootcamp Miami, for the best inner-thigh workouts that are easy enough to do from home yet tough enough to tone us up.

According to Robinson toning up our inner thighs “makes a difference in the way we all feel about our bodies, and everyone wants to feel strong and tone in all the right places.” In order to do just that, Robinson has put together an at-home workout series that specifically targets the inner thighs, just remember that to create a tightened appearance, you need to strengthen the muscles in that area and reduce fat with diet and exercise. For Robinson’s four inner-thigh exercises that will tighten your gams in no time, keep on reading.

1. Stability Ball Squeeze

Grab a stability ball, like Gold’s Gym Anti-Burst Ball ($8), and either stand with the ball between your knees and calves, or as Robinson prefers, lay on your back with legs directly toward the ceiling, and place the stability ball in between your calves. When the ball is in place, Robinson says to squeeze the ball as hard and as fast as possible for 30 seconds. Repeat this exercise five times for the best results.

2. Sliders

For this exercise, you will need to have a workout slider like C9 Champion Gliding Core Discs ($10), or a small hand towel, which you will place underneath one of your shoes on a smooth surface. Once your slider is in position, Robinson says to squat down and push your leg with the slider underneath it horizontally away from your body. She further adds, to get the best results, “get as low and as wide with the move as possible.” She prefers to do a series of 10 on each leg, a total of three times. However, this can be adjusted depending on your skill set.

3. Goblet Squat

Robinson says to “place your legs wide apart, and turn your toes out toward the corner of the room.” Then place a heavy weight, if able, in both hands. Robinson recommends 12 to 25 pounds depending on your fitness level. To perform this exercise, she says to hold the weight between your legs and squat down and up. If you are a beginner, try to let the weight hit the floor. If you are more advanced, hold the weight closer to your chest, sit into your hips, and tuck your tailbone forward. Robinson prefers to do three sets of twenty goblet squats, however, reps are dependent on your fitness level.

5. Butt Raise With Thigh Squeeze

Laying on your back with your knees bent and feet on the floor, place an inflatable ball in similar size to a volleyball, like Yamuna Silver Ball ($26), in between your knees. Once in proper position, Robinson says to “raise and squeeze your butt up toward the ceiling” while simultaneously squeezing the ball between your knees “as hard as possible.” To make it even more challenging, Robinson says you “can also add pulses and a hold to make it different.” While she recommends three sets of 20, if you are a beginner, you may not be able to do that many.

For more at-home leg workouts, check out this take-anywhere leg workout.

Opening Image: Urban Outfitters

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