Inner thighs are a challenging area to deal with for most ladies. How frustrating is it to have the tops of your legs still rubbing against one another even when the feet are wide apart? To add insult to injury, this is not only uncomfortable for you, but also inelegant!

If you are thinking about addressing this annoying issue, then look no further as we look at some effective inner thigh exercises which will eliminate that problem for good. These are effective but simple to do exercises.

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A significant advantage they provide is their versatility to be done even at home – unless you’re particular about using a gym. These simple exercises build up your adductors, the muscles in charge with bringing your legs together and stabilizing your position while you walk

To shape and tone your thighs, all it will take is simply 15 minutes exercise around 3 times a week. In just 70 days of following this routine your muscles will be strong enough for you to clearly see the difference. Let’s review the exercises that will take you there.

STAIR RUNS

A simple exercise like running up a flight of stairs will provide huge advantages. It provides results on two fronts. Not only is it a wonderful cardio exercise, but it also ends up toning your thighs. If you can do it in the comfort of your own house, you can run up and then walk back down. Done 6 days every week for just 10 minutes, this exercise will help you reach your goal much faster.

LYING LEG PULL

Lie down, bend your knees and take support for your feet from the floor. Raise the sole of your right foot up towards your left thigh and then using your hand to help the leg, bring the leg up on the way to your chest. Slowly do the reverse to release the leg back down to the starting position. Do the same for the left leg.

WIDE-LEG WALL SQUATS

Squats are very effective to both sculpt and tone your thighs! It can be done facing a wall, either at home or in a gym. As per your own capacities, take a very wide stance. Remember that the exercise is more effective the wider your stance is. Back at the wall to ensure it is kept straight throughout, slowly get yourself in a squatting position. You’re aiming to achieve a 90 degree angle as you do this. When in position, pause for a few seconds and then slowly bring yourself back up, ensuring that your back remains straight for the whole duration.  Target a number of three sets of however many repetitions you can handle in each set and practice thrice a week.

When you can do this comfortably, intensify the exercise by adding a barbell to your upper back. Keeping it on your back, come down to a squat and go back up with a perfectly straight back. Your inner thighs will be screaming out!

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STEP UPS

Whether it be a bench that’s not too tall, a coffee table or a step, find an object that can be used for stepping on. Step up with one leg, then bring the other towards your chest. After you have stepped back down, try the same thing using the opposite approach for the other leg. Repeat on each side as many times as you can.

USING A EXERCISE BALL

Grab yourself an exercise ball. Place it between your knees, ensuring you press it hard from both sides to balance the pressure. At maximum squeeze, hold for a count of 3 seconds, then slowly release. Do this as many times as possible.

LUNGES

If doing this exercise at home and you don’t own training weights, some unopened cans will make a for a great replacement. Alternatively, use the dumbbells if you have these. Grab a dumbbell in each hand and go to in a runner’s lounge position – facing front, one leg forward to form a 90 degree angle and the back leg strong. Once in this position, hold it for 3 seconds and slowly return to the starting position. Do the same for the other leg. Perform as many sets as you’re comfortable

These workouts do more than just toning your adductors: they are effective in building muscle strength, thus increasing your metabolism, which in turn contributes to burning more calories and eliminating fat. For every pound of muscle you might burn approximately 40 calories.

There’s just one fact you need to remember. Although they certainly help in toning and sculpting your inner thighs, it is impossible to reduce fat from one area only. Therefore, if your goal is to burn fat as well, add some cardio to your routine. To keep things consistent, don’t forget to perform some routines for your outer thighs as well.

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This entry was posted on Monday, February 1st, 2010 at 6:17 pm and is filed under Weight Loss Surgery, Yoga, tset. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.