Now, no need to go crazy trying to get a “thigh gap” (it’s not natural!), but we’ve got good news: There are lots of simple exercises that   target your inner thighs and don’t even require motivating your booty to the gym.

If you are looking to tone and strengthen your inner thighs, then you are definitely in the right place. Unlike most thigh routines, this workout intensively focuses on the inner thigh with every exercise using multiple assisting muscle groups in the process, so not only will you tone and shape your inner thigh, but you will also get some residual toning throughout the body.
This workout is intended to be used only 3 to 4 times per week, using it more than this is not recommended, because it is so focused on just one muscle group. Coupling this workout with cardioabs or upper body routines is a great way to burn extra calories, and help increase fat loss if needed.

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So here’s the no equipment inner thigh workout to give you that definition you’re craving for

Squat ( with Ball)

When it comes to thinner thighs, there’s no exercise better than a squat. I love this one because of its pseudonym, the Backrub That Fights Thigh Flab.

Do it:

– Place an exercise ball (if you don’t have, you can do it without ball) between the wall and the curve of your lower back.

– Stand with your feet shoulder-width apart.

– Bend your knees and lower 5 to 10 inches, keeping your shoulders level and your hips square. Hold this position for 3 seconds and then stand back up.

– Start with 5 reps and work up to 12. Rest for 30 seconds and do another set.

Plyometric Squat

I love “anytime” moves like these that make me feel insta-strong. (Try a few at 3 p.m. when your brain is feeling melty and your bum is half-asleep.)

Do it:

– Stand with your feet shoulder-width apart.

– Squat down, bending your knees to 90 degrees.

– Now jump up and land softly again in the squat position. Use the strength in your legs and butt to jump up explosively.

– Remember to land as softly as you can with your knees bent; keep your weight back, over your heels.

– Do 3 sets of 8 reps.

The BEST inner thigh workout that requires no equipment

Not only does this three-part move make my thigh muscles blaze, but I get a great stretch down my kneecaps and through my shins, as well.

Do it:

– Stand with your feet hip-width apart, holding a 5- or 8-pound dumbbell in each hand.

– Lunge forward with your left leg, then straighten your leg. When you lunge, your right knee should come to about an inch above the ground without touching it.

– Keep your torso perpendicular to the floor, with your weight evenly distributed between your legs. Align your front knee over your front ankle, keeping the weight in your heels instead of on your toes.

– Continue these lunges for 30 seconds before switching sides and doing another 30 seconds on the other leg.

Sumo Squat

Do it:

Begin with your feet wider than shoulders width apart, toes pointed out and knees over the toes (think of a sumo stance).

Keep your back straight, chest out and abs tight throughout the   move.

· Squat down until your thighs are parallel to the ground. Focus on sitting down rather than bending your legs to avoid straining the knees. Keep your weight on your heels throughout the exercise while maintaining a straight posture.

· Push off with your heels at the bottom of your move, squeezing your gluteus and inner thighs until you are back in the starting position. Once you have completed the squat, check your alignment and start again.

· Perform breaths on each repetition inhaling on the way down while exhaling slowly on the way up. Proper breathing creates internal pressure in the stomach and chest, which helps to support your spine during the squat.

Inner thigh workouts are mainly a woman’s exercise of choice, primarily because they promise to tone the inner thighs, lessen fat, and then give them an attractive, overall appearance. Women in particular are attracted to this type of exercise because it is said to isolate the inner thigh muscles and therefore create the toning that women so desire. These inner thigh exercises are not hard to do, and you can pace yourself while doing them, working in as much or as little as you want of the exercise. As with all forms of exercise, just remember not to overexert yourself and back off at the earliest moment that you feel any pain or discomfort.

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