The thighs. They are a problem area for a lot of women. Including me. Eating healthy and sticking to a rigorous cardio plan can help, and so can these thigh-focused exercises.
This move works your booty and your legs and step-ups really get your heart rate going.
- Use a sturdy surface, like a chair to get started with your step-ups. Make sure whatever you’re using is secure and won’t slip away when you step onto it. The chair should also be at a comfortable height.
- Step up on the chair, keeping your weight in your heels, bringing your right knee up and forward.
- Lower yourself back to the floor.
- Switch legs, doing 20 steps total.
The sumo squat can help you get the burn that you’re looking for. And this move not only tones your inner thigh, you can get a full body workout by adding arm raises to the squat.
- Begin with your legs in a wide stance and your toes pointed slightly outward. You can add weight to this exercise with a pair of dumbbells for an added challenge.
- Hold the dumbbells at your sides with your arms straight and facing down.
- Bend your knees until they extend over your ankles, all while raising your arms slightly above your shoulders, keeping them in line with your legs.
- You should be lowering your arms and your legs at the same time. Do three sets of 15 reps.
Cross Jumping Jacks
This is a great warm up and this cross jumping jack variation works both the inner and outer thighs.
- First, begin in a starting position with your feet shoulder width apart and extend your arms straight out to your sides with both of your palms facing down.
- While you jump, cross your right arm over your left arm and your right foot over your left foot. Jump back into your starting position and then cross your opposite foot and arm. This equals one rep.
- Do 25 reps with as little breaks between as possible to engage your entire body and get your heart rate up.
The crusty lunge variation tones the inner thighs and the glutes. And if you want to add difficulty to the move, you can add weight by holding a dumbbell, kettle bell or medicine ball at your chest.
- Stand with your feet shoulder width apart.
- Take a big diagonal step forward with your right foot, planting your foot in an 11 o’clock position. Sink downward until your thighs create a right angle.
- Extend your legs, lifting your right knee, bringing it up to your chest. Step back with your right leg into an 8 o’clock position, sinking down into a reverse lunge. This completes one rep.
- Two sets of 15-20 reps should give you the burn you’re craving.
Photo via CalibeThompson/Flickr