If you feel dissatisfied with sagging inner thighs, there are several moves you can do to tone your inner thigh muscles. You can do one specific move or combine several moves for better results. If you practice diligently, you will have strong and toned thigh muscles.
Step
Method 1 of 4: Doing the Half Squat Posture (Squat)
Step 1. Do plié squats
Stand with your feet slightly wider than your shoulders apart. Point your toes outward at a 30-60° angle so you look like a ballerina. Start doing squats by extending your arms in front of you at shoulder height. Lower your body slightly by bending your knees until they form a 90° angle. While trying to straighten your back, stay in this position for about 1 minute. Repeat the movement as much as you can.
- During the squat, pull your knees back so they are not further forward than your toes.
- Tighten your buttocks so that you are able to do squats with a firm and stable posture.
- For more benefit, do squats while rocking gently for the last 20 seconds. Instead of straightening your knees right after you reach the lowest squat position, swing your body up and down gently while keeping your knees bent.
Step 2. Do the Cossack squat
Stand with your feet wider than your shoulders and your arms relaxed at your sides. The legs are straight and stretched will look like a triangle with a wide base. Bend one knee while lowering your body to the side as low as possible. Straighten the other knee while pointing your toes up. For example: if you want to do a squat to the right, bend your right knee while straightening your left leg and pointing your left toes up. While in the squat position, straighten your arms in front of you at shoulder level while moving your upper body forward to maintain balance. Straighten the bent leg and then stand up again as before.
- Perform the same movement with the other leg to complete this exercise.
- Repeat the same movement 2-4 sets of 8-12 times each to work both legs.
Step 3. Do a squat with one leg
Stand with your legs together and relax your arms at your sides. Transfer your center of gravity to one leg and then lift the other leg as straight as possible and try to touch your toes as much as you can. Slowly bend forward from the hips while bending your knees to do a one-legged squat. After that, straighten both arms forward at shoulder level to maintain balance. Hold if the thigh supporting the body is almost parallel to the floor. Press your heels into the floor to return to the starting position. You should straighten your back and activate your abdominal muscles during this posture.
- Do a squat with two legs before ending the exercise.
- Use a wall to hold on to and maintain balance during this movement.
Step 4. Perform plyometric jumping squats
Stand with your feet shoulder-width apart and your toes slightly out and do a squat with your knees bent 90°. After that, bring your palms together in front of your chest with bent elbows and jump as high as possible while straightening your arms down and pulling them back. Try to land gently while bending your knees to do a squat..
- This exercise can be done from the plié squat position.
- Point your weight toward your heels, not your toes.
- Do this movement 3 sets of 8 times each or according to ability.
Method 2 of 4: Performing Attacking Moves (Lunge)
Step 1. Perform a forward lunge
Stand with your legs extended and your feet hip-width apart. Move your right leg far forward (approximately 60 cm) then lower your left knee until your right thigh is almost parallel to the floor. Don't let your knees touch the floor as you lunge. Pull your right leg back to the starting position. Repeat the same movement with the left leg.
- In addition to tightening the inner thighs, this movement also trains the hamstrings, quadriceps, stomach, calves, and buttocks.
- Hold the weight during exercise to increase the intensity of the exercise.
- Do 3 sets of lunges 10 times each to train both legs.
Step 2. Do a forward lunge then lift one leg
Start practicing by doing lunges as usual. Step forward with your right foot and lower your left knee until your right thigh is parallel to the floor. Let your arms relax at your sides. Instead of pulling your right leg back to its original position, shift your center of gravity to your right leg and then stand back up while lifting your left leg back with your knee bent. After that, straighten your left leg and move your body forward while bending your right knee. Swing your left leg forward while straightening it then do another lunge with your left foot in front. Repeat the same movement with the left leg to complete one round.
- Do this movement 2-4 sets of 8-12 rounds each. Rest 45 seconds before moving on to the next set.
- As you lift your legs back, try to straighten your body from head to heels.
Step 3. Perform side lunges
Stand with your legs together. Step your right foot a little farther to the side with your body straight and point your right foot slightly outward. While doing this exercise, lower your hips to maintain proper posture by keeping your back straight and your knees on top of your toes. Lower your body slowly until your right thigh is parallel to the floor. Hold for a moment then pull your right leg while tightening your thigh to return to the starting position. Do the same movement by stepping left foot to the left.
- Hold dumbbells or kettlebells while doing side lunges to increase the intensity of the exercise.
- Do this movement 2 sets of 10 times each for each leg.
Method 3 of 4: Practice on the Floor
Step 1. Perform hip adduction while lying down
Prepare a mat on the floor and then lie on your side. If you start the exercise lying on your right, use your right elbow to support your upper body. Bend your left knee and place your foot on the floor so that your shin is perpendicular to the floor. Straighten the right leg while pulling the toes of the right foot toward the knee. Lift your right leg 15-20 cm off the floor and then lower it slowly.
- After lying to the right, do the same movement while lying to the left to work both sides of the body.
- Do 2 sets of 10-20 times on each side.
Step 2. Do the bridge posture
Lie on your back on an exercise mat. Bend your knees and place your feet on the floor. Clamp a towel roll or small ball with both knees. Place your palms on the floor and lift your hips off the mat while gripping the towel/ball and activating your abdominal muscles. Lift your hips up to your knees until your thighs are parallel to the floor and then slowly lower them back down to the floor.
Do the bridge posture at least 10 times. You can repeat this movement as many times as you can
Method 4 of 4: Using Exercise Equipment
Step 1. Use an adder machine
If you belong to a gym or studio that provides exercise equipment, use an adductor machine to work your thigh muscles so you can work with a variety of movements. Sit on the seat of the adductor machine and adjust the position of the pads on the inner thighs. When you start practicing, you should sit down with your knees apart. Set the machine to adjust the knee distance and apply the weights. As you bring your knees together, engage your abs and lean back with your back straight. After that, slowly stretch your knees back to their original position.
- Beginners should train with light weights. Add weight if your muscles are stronger.
- Do this exercise 3 sets of 8-10 times each.
Step 2. Use an elastic band or cable on the machine
Fitness centers usually provide training facilities in the form of machines with cables. In addition to using the machines in the gym, you can take advantage of elastic bands that are just as functional as machines. Before using the machine with the cord, loop the cord around the ankle that is closer to the machine and adjust the load accordingly. If you're using an elastic band, loop the tape around an object that doesn't move, such as the leg of a table and then loop it around the leg that's closer to the table. Transfer the center of gravity of the body to the leg that is not tied. Bend the ankle (which is tied) forward and pull the elastic band or cable across in front of the leg you are standing on. Slowly return the legs to the starting position. You have already done 1 lap when you return to the starting position. Do the same movement with the other leg.
- When crossing your legs, make sure you stand with an upright posture and activate your abdominal muscles.
- Do this exercise 3 sets of 10 rounds each for each leg or according to ability.
Step 3. Use the ball for exercise
Stand on one leg while placing the instep of the other foot on the ball. Try to maintain balance while facing forward. Press the ball with the instep and then slide the ball back while bending the leg you are standing on to allow your body to move. Do the same exercise with the other leg.
- Do not start this exercise from a squat position. Use the foot you placed on the ball to start moving then bend the other leg into a squat position. This way, you can train your thigh muscles properly.
- Do this movement 2 sets of 10-15 times each for each leg.
Step 4. Perform the scissor motion while doing the plank posture
This exercise should be performed on a flat tile or wooden floor. Start practicing by doing plank postures with your palms, not your elbows. Bring your legs together and make sure your palms are directly under your shoulders. Step on the disc to slide with the ball of the foot. Keep your upper body still and then slide the soles of your feet away from each other. Extend both legs as far as possible and then stay in this position. After that, tighten again by tightening the thigh muscles.
- Do this movement 2 sets of 15 times each or according to ability. Rest if necessary.
- Instead of a sliding disc, use a foot mat or an unused piece of cloth.
