Shaping the muscles of the inner and outer thighs through thigh toning exerises promotes strong, toned legs. This seems to be an important fitness goal for many women, as the thigh area tends to deposit fat more easily than men. Toning the inner and outer thighs can be done in as little as four weeks, with dedication and hard work. Here are a few inner and outer thigh toning exercises that produce results.
Some effective inner thigh toning exercises include:
Inner Leg Lifts
Begin by laying on one side with your head resting on your hand for support. Your upper arm should be laying on the floor. Bend the leg that is on top, and bring your foot in front of the bottom leg. Your foot should be entirely planted on the floor. The inside of your bottom foot should be facing the ceiling. Slowly raise your foot as high as you can, while making sure to keep the leg straight. Hold for one count, then slowly lower the leg back to starting position. Perform about three sets of 12 reps on both legs. Using an ankle weight for added resistance can produce even greater results.
Supine Leg V's
Begin by laying on your back, with your arms straight and beside your torso for support. Raise both legs in the air so that they are perpendicular to the floor, and the bottom of your feet are facing the ceiling. Wrap ankle weights around your ankles for added resistance. Your feet should be touching. Slowly bring your legs apart until you are making a V with your legs, then slowly bring them back together.
Second Position Plies
This is a ballet-inspired exercise that keeps inner thighs toned and strengthened. Begin by standing with your feet spread about two feet apart. Point your toes outward as far as possible, and keep your hands on your hips. Slowly lower your body toward the floor until your knees are in a 90 degree angle, and hold for one count. Slowly raise your body back to starting position. This is similar to a squat, however, because the toes are pointed outward, the focus is put more on the inner part thigh.
Some effective outer thigh toning exercises include:
Outer Leg Lifts
Begin by laying on your side with your head resting on your hand, while keeping your upper arm on the floor. The outside of your top leg and foot should be facing the ceiling. Using an ankle weight for added resistance, slowly raise your top leg until it is in a 45 degree angle to your bottom leg. Hold this position for one count, making sure to keep the leg straight. Slowly lower the top leg back to starting position. Alternate the two legs for three sets of 10 reps each.
This exercise is performed on a hip adduction/abduction weight machine. You sit upright, with your legs together. Your legs can either be straight, or bent at the knee, depending on the type of machine. Padded weights are on the outside of the knees to provide resistance to the outer thighs. Slowly spread your legs apart by pushing on the weights until your legs are making a V shape. Hold for one count, then slowly bring your legs back together.
Keeping the inner and outer thighs toned will provide sleek, well-shaped legs. It's important to work both areas at the same frequency to provide more leg stability. Both the inner and outer thigh muscles work together during these exercises, therefore keeping them both strong will assist in performing these routines.