26 to 40
Mat, No Equipment
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.