If you want to slim your thighs, reduce lower body fat, and tone your legs, targeted exercises are essential. Here are six highly effective movements to reduce inner and outer thigh fat while strengthening muscles.
1. Side-Lying Leg Raises
-
Lie on your side with your buttocks flat on the ground and support your head with your hand.
-
Lift your top leg to a 90-degree angle. Inhale while lifting, exhale while lowering.
-
Lower the leg slowly without touching the other leg.
-
Repetitions: 30 per leg.
-
Benefits: Burns inner thigh fat effectively.
2. Leg Raises with Crossed Legs
-
Lie on your side with your buttocks flat and head supported.
-
Cross your legs and lift the leg on the ground. Inhale while lifting, exhale while lowering.
-
You should feel a stretch in your waist and inner/outer thigh muscles.
-
Repetitions: 30 per leg.
-
Benefits: Reduces inner thigh fat and tones thigh muscles.
3. Plank Leg Raises
-
Support yourself on the ground with arms at a 90-degree angle.
-
Place the leg closest to the ceiling on a chair or sofa. Lift the lower leg up and down while keeping your buttocks and inner thighs squeezed.
-
Repetitions: 30 per leg.
-
Benefits: Strengthens inner thighs, glutes, and lower body muscles.
4. Frog Legs
-
Lie on your side and bend both knees like a frog.
-
Slowly lift the top leg and lower it without touching your other knee.
-
Repetitions: 20 per leg.
-
Benefits: Works thighs and glutes, helping reduce lower body fat.
5. Glute Bridge
-
Lie flat on your back, squeeze your glutes tightly, and lift your body into a bridge shape.
-
Hold for 2 seconds, then slowly lower.
-
Repetitions: 60 times.
-
Benefits: Strengthens glutes and thigh muscles, tones legs.
6. Pigeon Pose
-
Bend one leg forward and extend the other straight back.
-
Lift your upper body, chest out, tighten your abdomen, and slowly press forward.
-
Hold: 15 seconds per leg.
-
Benefits: Stretches inner thigh muscles, improves flexibility, and tones thighs.
