We all have those body parts that we would like to tone up a little more. Some dream of a flat stomach and others of slim legs. Wobbly and chubby thighs are one of the most common problem areas for many women. While it's nearly impossible to lose weight in just certain areas, you can with targeted leg and butt exercises and a well-thought-out planWorkout for at homeTrain and define the inner thigh. If you want to really get your legs in shape, you should also do endurance training in addition to HIIT training or strength training. Jumping rope, climbing stairs or high-intensity aerobic movements are ideal for this. You can find out which are the best exercises for the inner thighs as well as a training plan for at home in our article!
Where the body stores excess fat is largely determined by genetics and age. However, 90% of women tend to gain weight especially in the stomach area, hips and inner thighs. For visible results, fitness experts recommend doing a thigh workout at least 3 times a week. In order to successfully lose weight and tone your body, in addition to sufficient exercise, a balanced and healthy diet is essential.
Train the inner thigh – strength training or would you prefer endurance training?
A common fitness myth is that endurance training is better for losing weight than strength training. That's why many women spend 1 hour on the treadmill or cross trainer in the hope of achieving their dream weight. Although cardio burns more calories on average, the result is usually a lean but undefined body. This body type is also known as skinny fat. A little-known fact is that the more muscle we have, the more calories we burn after exercise - this is called the afterburn effect. In addition, it has been scientifically proven that ahoch intensives Home Workoutis much more effective for losing weight than low-intensity cardio sessions. The best way to lose weight and tone your body is to find a balance between the two types of training. It would be optimal if you do strength training 3 times a week and endurance training 1 or 2 times a week.
Tighten thighs – 20 minute workout plan for home
One of the biggest advantages of inner thigh exercises is that they can be done anywhere and you don't need any special and expensive equipment. Below we have a great home workout for you in two parts. The first part consists of bodyweight exercises and the second part uses a mini fitness band. Do the circuit training a total of 2 times.
- Warm up –The warm-up phase prepares the body for training and helps prevent possible injuries. Exercises that are suitable for warming up include bodyweight squats, jumping jacks, jumping rope, or regular push-ups. Be careful not to overexert yourself - the warm-up should not take more than 5 to 10 minutes.
- External lunges with leg raises –Lunges in all imaginable variations are undoubtedly among the most effective exercises for the inner thighs. In addition, the legs and bottom are also trained and toned. Depending on how much fitness experience you have, you can perform the exercise with dumbbells. Place your feet hip-width apart and tense your back and stomach. Take a large step back to the left with your right leg so that your legs cross each other. Lower your back knee down and keep your front left leg perpendicular to the floor. Slowly return to the starting position and step sideways with your right foot. Repeat with the other leg. Do 12 reps per side.
- Plie squatis an incrediblegreat squat variation, which trains the inner thighs and buttocks at the same time. Start with your feet slightly wider than hip-width apart and your hands on your hips. Point your toes outward and keep your pelvis in a neutral position. Then squat deeply until your thighs are parallel to the floor. Hold the position for about 10 seconds and push yourself to the starting position. It becomes even more strenuous if you lift your heels off the floor and put them down while you are squatting. Perform 12 to 15 repetitions.
- Side lungesstrengthen the gluteal muscles and shape the legs. Whether with weights, shorter rest periods and higher intensity, or in combination with upper body exercises like dumbbell shoulder presses, the possibilities for performing the exercise seem endless. Place your feet hip-width apart, point your toes forward and place your hands on your hips. Then take a large step to the left with your left foot, bending your knee slightly while keeping your other leg straight. When performing, make sure that your back remains straight and your knee is pointing in the same direction as the toe of your foot. Do 12 reps per side.
- Squat with running –Makea classic squatand step your left foot to the side, followed by your right. Then step back to the left – this is one repetition. To increase the level of difficulty, you can place a mini resistance band around your thighs. Do 20 reps.
Circuit 2 – Mini fitness band exercises
Elastic mini fitness bandsare real all-rounders and probably the best and most cost-effective option for strenuous home workouts. This allows you to specifically train your upper body, legs and inner thighs. In addition, the fitness bands are available in different resistance levels and are ideal for both beginners and advanced users.
- Fire hydrant exerciseis a great option to train your abs, glutes and inner thighs at the same time. Stand on all fours, straighten your arms and position them shoulder-width apart, place the mini band above your knees. Tense your stomach and back, bend your left leg slightly and then lift it up. Return to starting position and repeat with right leg. When doing this, make sure that your back remains straight and does not form a hollow back. Do 12 reps per side.
- Plank with side steps –The plank exercise strengthens the back and stomach and by adding resistance bands and leg movements you can also work the inner thighs. Place the resistance band around your ankles and get into the classic low plank position. Now take a small step to the right with your right foot and then stand back in the middle. Repeat the movement with your left foot. It gets even more strenuous if you do plank jacks - simply jump sideways from the plank position. Do 12 reps per side.
- Pelvic raise with fitness band –Done correctly, pelvic raises, also known as glute bridges, are one of the most effective exercises for the thighs and gluteus maximus. Lie on your back on an exercise mat and place the resistance band around your thighs. Extend your arms to the sides and point your head upwards. Then push your bottom up as high as possible until your body forms a straight line from your shoulders to your knees. Hold the position and open your knees slightly. Repeat the movement for 60 seconds and lower your bottom again.
Inner thigh exercises with fitness ball
Although exercises with stability and fitness balls are generally not that well known, they offer an excellent variety of exercises for all muscle groups. Below we have put together a few exercises for you that you can integrate into your training routine and train the inner thighs.
- Press fitness ball –This exercise not only works the thighs and legs, but also ensures stronger core muscles. Lie either on your back or sideways on an exercise mat and place the ball between your thighs. Then squeeze the ball as hard as possible for 10 seconds and rest briefly. Repeat the process as often as possible for 1 minute. It becomes even more challenging if you lift your legs slightly off the ground.
- Deadlift with fitness ball –Lie on your back and bend your legs. Clamp the ball between your thighs and then press your buttocks upwards. Hold the position briefly and at the same time squeeze the ball tightly. Slowly return to the starting position and repeat a total of 12 times.
- Side leg raises –Lie sideways on the floor with your legs outstretched and your arm bent and clamp the fitness ball between your ankles. Tense your thighs and at the same time lift your legs slightly off the floor. Hold for 5 seconds and lower your legs again. Do 10 reps per side.
Tone your thighs with these high-intensity endurance exercises
If you thought that endurance training was only possible in the gym, then you were sorely mistaken. Exercises such as jumping jacks, squats or jumping lunges increase the heart rate and are often part of a high-intensity workoutHIIT Training Planfor home. They stimulate fat burning and are perfect for anyone who wants to train the entire body effectively in the shortest possible time.
- Hampelmanis one of the most popular aerobic exercises that can be done anywhere. Place your feet close together and breathe deeply. Then jump sideways as far as possible and fold your arms over your head. From there, cross your legs and arms in front at chest height. Try to last for 60 seconds.
- Frog jumpsare a combination of squats and jumps and require a lot of strength and energy. The high intensity will train and strengthen your legs, buttocks and thighs at the same time. Place your feet hip-width apart and squat slightly. Place your fingertips in front of your feet, keeping your heels on the floor. Then put your weight forward and hop. Land softly in a deep squat and repeat for 1 minute.
- Skater jumpsAlthough they look pretty simple, they are a great option for increasing your heart rate and theLegs and thighsto tighten. Stand with your feet hip-width apart and take a big jump to the right, with your left foot crossing your right leg. Then jump to the left and land on your left leg. To maintain balance, it is important that your arms swing with your legs. Try to do 12 jumps per side.
