Bulging inner thighs have haunted millions of women across the globe for centuries, and you are about to learn the secret knowledge to inner thigh toning that countless women have been dying to learn.

The inner thighs consist of 5 major muscles that are primarily used for adduction (moving the legs toward the center of the body).

Following are the 4 primary muscles responsible for Adduction (moving legs toward center) and Flexion (moving the lower limb upward toward back of thigh): Pectinieus, Adductor Brevis, Adductor Longus, Adductor Magnus.

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The Gracilis is not only responsible for Adduction and Flexion, but also Internal Rotation, which is a movement involved when turning your feet inward.  With this understanding of primary muscle functions, we can be specific in targeting inner thigh toning to move you closer to Victoria Secret Model Legs.

Stability Ball Squeezes

Sit on a stability ball with both legs bent at a 90 degree angle and pelvis forward. Squeeze the stability ball with your inner thighs as hard as you can for a 3 count. One million dollar bonus if you can pop the ball (that’s how hard you need to squeeze the ball).

Release pressure, then repeat.

Movements involved: Adduction, Flexion and Internal Rotation.

Targeted muscles for inner thigh toning and core.

Horseback Riding

This is similar to stability ball squeezes due to isometric contractions to not only stay on the horse, but asking the horse to maneuver in various directions. If you don’t like to exercise, horseback riding is a fun, rewarding sport that requires a high metabolic demand.

Movements involved: Adduction, Flexion and Internal Rotation.

Targeted muscles for inner thigh toning and full core engagement.

Reverse Crunches with Medicine Ball between legs

Lay on floor face up, legs off floor at a 90 degree angle. Place a soft, weighted medicine ball (4-6 pounds) between inner thighs and squeeze ball with moderate pressure to keep in place. Lift hips up 1-2 inches, bringing knees towards chest, hold for 1 second, then return to starting position.

Movements involved: Isometric Adduction, Flexion and internal Rotation.

Targeted muscles for inner thigh toning and lower abdominals.

Penguin Walk with Medicine Ball between legs

Place a soft, weighted medicine ball (4-6 pounds) between inner thighs. Move in a forward motion in a penguin walk keeping the ball from falling. Begin with 10 yards, working your way up to 50 yards.

Movements involved: Isometric Adduction, dynamic Internal Rotation.

Targeted muscles for inner thigh toning, core and obliques.

Push-Ups with Knee to Opposite Elbow

9 inner thigh toning secrets to get Victoria Secret model legs_2Get into a military push-up position. Lower body until arms are positioned at a 90 degree angle. Raise back up to starting point, then bring right foot off floor and drive knee towards left elbow, while twisting torso.

Bring foot back to beginning position, then repeat push-up, raise back to starting point and repeat with opposite leg.

Movements involved: Adduction, Flexion and Internal Rotation.

Targeted muscles for inner thigh toning, oblique’s and upper body endurance.

Sumo Squat

Stand with feet wider than shoulder width apart and feet externally rotated out to the sides. Keeping chest up, move hips back and lower body into a squat position where legs are at 90 degree angle.

Movements involved: Flexion during descent, Adduction to beginning point.

Targeted muscles for inner thigh toning, Glutes and core.

Jumping Jacks with Inner Scissor Pattern

Perform jumping jacks with feet landing in a cross over position. This is an excellent way to incorporate mild plyometric training into your inner thigh toning workout.

Movements involved: Adduction, Internal Rotation.

Overall body workout with targeted muscles on inner thigh toning.

Lateral Stair Climbing

Begin at the base of a stairwell with feet together. Move the right foot outward as far as possible onto the first step, keeping your foot pointed forward. Lift your body forward and up with right leg.

While moving up and forward, place your left foot outward as far as possible onto the next higher step, keeping your foot pointed forward. 

Repeat for as many flights of stairs you can manage.

Movements involved: Flexion, Adduction and Internal Rotation.

Targeted muscles for inner thigh toning, core and oblique’s.

Running & Biking

Cardiovascular exercise is crucial for fat mobilization to reveal your new inner thigh toning secrets. Running and biking incorporate flexion, and internal rotation, which involve inner thigh muscle actions.

Knowing movement patterns that engage specific muscles for inner thigh toning will give you the power to add a variety of movements to your existing exercises.

The key to inner thigh toning is adding variety, incorporating cardiovascular exercise 3-4 times per week and consistency. The inner thigh toning exercises in this article will reveal your Victoria Secret Model Inner Thighs, and the cardiovascular exercise will remove the fat hiding your inner thigh toning reward!

Also take a look at our expert-created diet and workout plans to help you get the body of your dreams.

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