5 Trainers' Top Exercises for Tightening and Toning Your Inner Thighs
We're totally cool with the insides of our legs touching (and hope the #ThighGap trend died a slow, painful death), but we also know that strengthening this muscle group is key for building sexy stems. To find the secret recipe for sculpting legs of steel, we spoke with some of our go-to trainers for their best moves to target this spot. Happy thigh mastering!
Band Side Leg Raise
The trainer:David Jack, a fitness expert and certified strength and conditioning specialist
Why this move kicks ass:This exercise may be small, but it's super-effective at targeting your inner thighs, says Jack. Plus, you'll get a bit of a core workout because those muscles are engaged to counter the movement of your legs.
How to do it:Lie on your left side on the floor. Loop a mini-band around both ankles. Rest your had on your left arm, and brace your right hand on the floor in front of your chest. (A).Without moving any other part of your body, raise your right leg as high as you can(B). Pause, then return to the starting position.
The trainer:Craig Ballantyne, a certified trainer and author ofTurbulence Training
Why this move kicks ass:"These work every muscle of the lower body," he says. "To target your inner thighs even more, just take a wider stance."
How to do it:Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head(A).Lower your body as far as you can by pushing your hips back and bending your knees(B).Pause, then push yourself back to the starting position.
The trainer:Strength and conditioning coach Mike Boyle, owner of Mike Boyle Strength and Conditioning in Woburn, Massachusetts
Why this move kicks ass: The lateral lunge targets your adductors, or your inner thighs, with the side-to-side movement, says Boyle. Bonus: It's great for quads and glutes, too.
How to do it:Place your hands on your hips, pull your shoulders back, and stand as tall as you can(A). Lift your left foot, and take a big step to your left as you push your hips backward and lower your body by dropping your hips and bending your left knee(B). Pause, then quickly push yourself back to the starting position.
Cable Pull Through
The trainer:Tony Gentilcore, a certified personal trainer and strength and conditioning specialist, and co-founder of Cressey Performance in Hudson, Massachusetts
Why this move kicks ass:This exercise targets the hamstrings and adductors, and it can help you develop a round butt, he says. Um, we'll take it.
How to do it:Attach a rope handle to the low pulley of a cable machine. Grab an end of the rope in each hand, and stand with your back to the weight stack. Bend at your hips and knees, and lower your torso until it's at about a 45-degree angle to the floor(A).Thrust your hips forward, and raise your torso back the starting position(B).
The trainer:Celeb personal trainer Ashley Borden, author ofYour Perfect Fit
Why this move kicks ass:Borden says this magical squat engages your inner thighs (or adductors), quads, hamstrings, glutes, core, and shoulders. How's that for a multitasker?
How to do it: Grasp a head of a heavy dumbbell in each hand, and hold the weight at arm's length in front of your waist. Set your feet at about twice your shoulder width with your toes turned out slightly(A). Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees(B).
Video: 5-Minute Butt-Firming Workout
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