Inner Thigh Workout - Best Toning Exercises for Inner Thighs


Calorie burn:

26 to 40





Equipment Needed:

Mat, No Equipment

Workout type:

Barre, Toning

Body focus:


Workout Details

If you came across this video because you are looking to tone and strengthen your inner thighs then you are definitely in the right place. Unlike most thigh routines this routine 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 routine 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 cardio, abs or upper body routines is a great way to burn extra calories, and help increase fat loss if needed. The following is a transcript from the video of each exercise and what they target.

5 Min Inner Thigh Workout:

Tap Dancer: (Left) This exercise is done standing and focuses on the inner thigh and the hip flexor as you lift your knee and rotate your thigh to get the inner thigh to engage.

Tap Dancer: (Right)

Inside Thigh Raise Pulse: (Right) Lying on your left side you lift your left leg as high as you can, using short pulses at the top of the range of motion; this focuses completely on the inner thigh. You have some muscle working to stabilize your hips but no other motions.

Inside Thigh Raise: (Right) This exercise is identical to the previous exercise with the exception of the motion of the leg. Instead of a short pulse you use as much range of motion as you can without touching the ground.

Inside Thigh Raise Pulse: (Left)

Inside Thigh Raise: (Left)

Scissor Kicks: Laying on your back with your legs anywhere from 45 to 90 off the ground, kick you legs out wide then cross them over top of each other making sure to alternate which foot is on top each time. This targets not only the inner thigh but also the Quadriceps (top of the thigh), hip flexors (front of hip joint), outside thigh, and abdominals.

Supine Leg Drops: (Left) Lying on your back keep your right leg straight up over your hip and drop your left leg off to the left side of your body as low as you can without touching the ground. This exercise used similar muscles to the scissor kicks but also engages the obliques and shoulders for stabilization.

Supine Leg Drops: (Right)

The question that always gets asked; Can you tell me how to get an inner thigh gap? Are these inner thigh gap exercises?

Here’s my take on this one; it might not be what you are looking for/hoping to hear, but it’s the truth.

An inner thigh gap is often seen on very lean individuals, but it also has something to do with the width of your hips compared to the length of your femoral head. In the case of the latter, there’s not a whole lot that you can do to change how far apart your thighs are from one another (it has to do with bone structure).

Not everyone who has that space between their thighs is unhealthily thin and many people’s bodies have it naturally and they don’t think twice about it.

With that said, there is a strong association with disordered thinking (eating disorders, body dysmorphia, etc) and striving for a thigh gap. The short and sweet of my opinion on this matter is that there is absolutely no health benefit from having a thigh gap, so it is not a fitness goal that you benefit from setting your sights on. It doesn’t make you stronger. It doesn’t make your heart beat more powerfully, it doesn’t make you run faster, and it doesn’t make you healthier. There’s nothing wrong with wanting to tone up the inner thighs, and the exercises in the video above work, but if I could convince just one Fitness Blender viewer to switch their focus from this meaningless, empty goal that breeds potentially detrimental thoughts, to one that is more focused on a strong and healthy body, then this was a rant worth ranting.



10/22/14 9:10am

I'm trying to get rid of my thigh gap. Any workouts for that? I hate it. My thighs have never touched.


09/28/14 11:28am

Will this exercise give me a thigh gap? Someone please respond ASAP


09/04/14 4:24am

i would love a hitt/cardio with innerthigh and outherthigh exercises maybe mixed with abs.


08/04/14 9:09am

The reason I want a thigh gap is for no more painful chafing and holes in my jeans from my thighs rubbing. Honestly, I just want to be able to wear a nice skirt or dress but it's too painful in the summer!


07/03/14 10:13pm

Hi, how many reps of this exercise should we do? Thanks, this is great!


02/04/14 11:08am

i absolutely love your rant. kudos!


12/14/13 1:09am

walkerg, wanting to achieve a thigh gap is a personal preference, but it can be done healthily. There this blogsite, that talks about this but explains the exercises and techniques to get the gap healthily.

fitness blender

02/04/14 10:08pm

That's completely untrue. Any blog or fitness professional who is sharing "techniques to get the thigh gap healthily" is either 100% full of it or just plain poorly informed. This video may be helpful:


10/26/13 9:58pm

are there any longer inner thigh workouts??? I love this one, its also like an ab workout too... you sort of use the ab muscles
great workout!!! I should do several repititians of this one. It made the time fly by...


09/22/13 12:21am

Wanting that inner thigh gap is stupid. I look downright bad in mini skirts just because of that inner thigh gap, which makes me think of a holocaust victim. I have been trying to get rid of that gap since forever so my inner thighs end up touching ever so slightly (I am hoping the above workout will help me get there).

It isn't because skinny people usually have that gap that your having that gap will make you look pretty, just as it isn't because skinny people are all over magazine covers that they look good to the person you are trying to please. Kelli doesn't have the gap, but she looks amazing! Healthy looking people are always the best looking people.

Just thought I'd put it out there, since the Blender people have made quite a detour to address this topic. Again, going for that gap is shallow...


07/02/13 5:48pm

Hey, thank you so much for the rant at the end. I am one of those Blenders that you convinced to work on more healthy goals, like being able to do a full push-up, rather then focusing on whether or not my thighs touch. It really is a silly issue, and I thank you for bringing my attention to it. :)


06/16/13 9:17pm

I really questioned how good of an inner thigh workout I could get in only 5 minutes. I was very pleasantly surprised! Great, QUICK workout! :-D


06/14/13 11:53pm

I'm gonna try and see if this works for me. I lost some weight on my thighs but the widest parts still touch each other. If it doesn't work, then I'll just take my losses and deal with it. THank you for the rant


11/11/12 5:01am

Hi, is it fine to combine this workout with the at home cardio hiit, each twice daily, for 4 days weekly? Or should I add other exercises too? Thanks :)

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