For many women, it’s a constant struggle to get toned inner thighs. And the internet’s obsession with thigh gap isn’t helping!
START THE CHALLENGE NOW!GO
Instead of just wishing your thighs toned, try adding some leg-strengthening exercises to your workout routine a few times a week. With the right combination of thigh exercises for women, you can get perfectly toned legs and sculpted thighs. You may have started down this road before only to end up disappointed, but we’ve got you covered.
Don’t know where to start? Try this 30 day thigh challenge! You’ll learn exactly what it takes to build strong, healthy, toned legs. This complete thigh challenge includes a list of easy exercises, helpful tips and tricks, plus a full 4 weeks of fast workouts that can be done at home or at the gym.
Click the button below if you’re ready to give it a shot. After all, you’re just 4 weeks away from slim thighs and toned legs!
30 Day Thigh Challenge Exercises
This squat variation takes a wider-than-normal stance to target the muscles of the inner thigh, especially your hip adductors. It can be done as a bodyweight exercise, but I recommend holding a kettlebell or a single dumbbell. A barbell is another option if you’re a heavy lifter.
Grab the head of a dumbbell with both hands and hold the weight down at arm’s length. Take a stance where your feet are about double shoulder-width apart. Your toes should point slightly outward — the same direction as you knees. Brace your core and squat down as deep as you can. The weight will nearly touch the floor. Push back up to the starting position and repeat all reps. To really get a burn going, move in a slow and controlled manner — your inner thighs will love you for it.
Single Leg Romanian Deadlift
This single-leg variant of the straight-leg deadlift works your glutes, hamstrings, inner thighs, and core. Unilateral exercises are a great way to ensure muscle balance throughout your body. Forcing your body to work one side at a time will keep your dominant side from compensating for your weak side — we all have one.
Hold a pair of dumbbells down at arm’s length with an overhand grip. Your feet should be shoulder-width apart. Hinge at the hips and allow your right leg to lift up off the ground until the leg is extended out behind you. Your torso should be nearly parallel to the floor. Contract your glutes and hamstrings to return to the starting position and repeat all reps on one side before working the other leg. Try to keep your body straight even as your balance is tested.
Side lunges are one of the best moves to incorporate into an inner thigh workout. You’ll really feel the hip adductors working in each lunge (and probably for a couple days after). This can be done as a bodyweight exercise, but I suggest holding a dumbbell in each hand.
Hold a pair of dumbbells at arm’s length with a neutral grip. Lift your left foot and take a big step to the left. Send your hips back and lower your body by bending your left knee. Your right foot will remain flat on the floor. Lower down until your left thigh is parallel to the floor and your right leg is straight. Push back to the starting position. Repeat all reps on one side before switching.
Sumo Kettlebell Deadlift
No 30 day thigh challenge would be complete with a sumo deadlift. Like the sumo squat, the wide stance here shifts extra emphasis to your thigh muscles, especially those inner thighs. And like all deadlifts, these are also great for your lower back, glutes and core. Be sure to use a heavy enough weight!
Take a wide stance as in the sumo squat with your toes turned slightly out. Place a kettlebell on the ground between your heels. Hinge at the hips and reach for the kettlebell. Drive your feet into the floor, pressing through your heels and pull the weight up with you until you’re standing straight again. Lower the weight back down and repeat without letting go of the handle between reps.
Hip Raise with Knee Squeeze
This simple exercise is just a standard hip raise with the addition of a prop. By squeezing an object between your knees, you’re forced to engage your hip adductors. If you find that your knees are opening and you’re “dropping” your prop, you probably need to spend more time on your inner thigh workouts.
Lie on your back on the floor with bent knees and your feet flat on the floor. Place the narrowest side of a yoga block or a rolled-up towel between your knees. Raise your hips until your body forms a straight line from shoulders to knees. Avoid lifting your hips too high, this can cause stress on the low back. Don’t let your yoga block slip! Pause at the top and then lower back down to the ground. For an extra boost, perform 10 pulses at the end of each set to really get those glutes firing.
Standing Hip Adduction
Standing hip adductions are just a fancy way of saying “leg swings.” But they’re a simple and effective exercise that you can do anywhere to tone your inner thighs.
Stand in a neutral position and rest your right hand on something sturdy like a chair, bar, or piece of gym equipment. Lift your left leg away from the body. That’s your starting position. Sweep your left leg across your body and in front of your right leg. Then return to the starting position. Move in a slow, controlled manner to avoid cheating by using momentum to move your leg rather than your actual muscles. Use a resistance band, cable machine, or ankle weights to add resistance and further improve muscle strength in your inner thighs. Complete all reps on one leg before switching sides.
Kettlebell swings, an amazing total body workout, are one of the best thigh exercises for women. Although they look like they’d be more of an upper body exercise, the power for a kettlebell swing comes directly from the legs and hips. Swings work your entire lower body, your core, shoulders, and give you a big cardio boost, especially if you’re working in the high rep range. The power of your glutes and thighs initiate the explosive kettlebell swing. You’ll be burning maximum calories while you sweat!
Grab a kettlebell handle with both hands and hold it in front of your body at arm’s length. Keeping your chest up and shoulders back, hinge at the hips, bend your knees, and sink into your heels. Thrust your hips forward, straighten your legs, and swing the kettlebell up to chest height. Remember, it’s the power generated by your hips that causes the ‘bell to swing up, not your arms. Your arms should merely act as a pendulum to swing the bell. Squat back down, allowing the kettlebell to come down between your legs, and repeat the prescribed number of swings.
Goddess Pose (Utkata Konasana)
This yoga posture is meant to help you discover your inner goddess. It just happens to also be an intense workout for your inner thighs! In addition to strengthening your thighs, this pose also stretches your hips, groin, and chest. And as a final bonus, it’s great for core strength, too! Our advice, do this pose at the end of your inner thigh workout to stretch those muscles — it might just keep you from getting as sore as you otherwise might.
Start in a standing position with your feet about 3 feet apart and your arms up overhead. Turn your feet out about 45-degrees. Exhale and bend your knees to begin a wide squat. Keep your arms active, your shoulders back and down, and your knees back. Breathe deeply throughout the pose for the required amount of time.