Last Updated on April 24, 2025
If your inner thighs feel like the last place to shape up, you’re not alone. The good news? This quick and effective 20-minute workout is one of my all-time favorite ways to tighten and tone those stubborn spots—and it actually works.
As a trainer with nearly two decades of experience, I’ve helped thousands of women get results without wasting time or burning out. This routine is designed to do just that—boost metabolism, fire up your legs, and help you feel stronger, leaner, and more energized.
You don’t need a ton of equipment—just a mat, a set of dumbbells (if you have them), and a little space. Whether you’re here for a gentle challenge or a full-body refresh, let’s move with intention and get those inner thighs working.
Ready when you are. Let’s go!
Quick Inner Thigh Workout
Why This Workout Works
This routine focuses on the adductor muscles (the inner thighs), while also incorporating compound moves that burn more calories and build strength in your glutes, quads, and hamstrings. That combo helps boost your metabolism naturally—and faster fat loss means sleeker, more toned thighs.
Some of the exercises in this workout target the inner thighs exclusively. I sprinkled in a few other thigh exercises that target the inner thighs and other larger muscle groups, too. This boosts calorie burn, which means tighter, toned thighs and better results for you!
After you’re done, leave me a comment and let me know which thigh exercise that worked best for you.
Ready Freddy? Let’s do it!
20 Minute Inner Thigh Slim Down Workout
- There are 6 thigh exercises in this workout.
- Do each exercise for 30 seconds to complete 1 set.
- Try to complete as many reps as you can during those 30 seconds. Move quickly, but control the movement with your legs.
- Don’t stop moving once the 30 second countdown starts. Avoid breaks.
- For exercises that only show one side, repeat for 30 seconds using the other leg to finish one set.
- Do 3 full sets of each exercise to complete this inner thigh workout.
Pin this workout to Pinterest so you’ll have it forever.
Inner Thigh Slimming Exercises
INNER THIGH LIFT
Lie on your side and straighten your bottom leg with your toe pointed. Cross your upper leg over the top and plant your foot flat on the floor. This is your start position. Lift your leg up off the floor as far as you can then lower back down to the start position to complete one rep. Quickly pulse your toe up and down, racking up reps until you feel the burn. Once you feel the burn do 5 more. Complete the same number of reps with both legs to complete your set.
PLIE SQUAT
Stand with feet slightly wider than shoulder-width apart with toes turned out. Hold a dumbbell down in front of you. This is your start position. Keeping your abs in tight and chest upright, lower your butt down, pushing into your heels. Squeeze your glutes and push back up to the start position to complete one rep.
INNER THIGH EXTENSIONS
Lie on your back with your legs straight up with pointed toes. This is your start position. Flex your feet and lower your legs down and out to the sides, as far as you can. Reverse the movement, lifting your legs back up to the start position, to complete one rep.
SIDE LUNGE
Stand with your feet wider than shoulder-width apart, holding a pair of dumbbells. This is your start position. Lower your butt back and down to the side and lunge to the side towards the floor. Don’t extend your knee past your toes. Then push back up to the start position to complete one rep. Complete the prescribed number of reps with your other leg to complete one set.
LYING LEG LIFTS
Lie on your side with your hips and ankles stacked on top of each other, with your toes pointed. Use your hand to support your head. This is your start position. Lift your upper leg up as high as you can. Quickly return to the start position to complete one rep. Quickly rack up reps lifting and lowering your leg. Complete the same number of reps with both legs to complete one set.
CROSS OVER EXTENSIONS
Get on your hands and knees. Extend one leg out to the side with your toe pointed. This is your start position. Exhale and slowly lift your leg up and across your body towards the opposite side. Inhale and return to the start position to complete one rep. Do as many as you can until you feel the burn. Once you feel the burn do 5 more then stop. Complete the same number of reps with your other leg to complete one set. Tip: Keep your hips square and even during the movement.
Final Tips for Best Results
To truly see results in your inner thighs—and your body overall—it’s not just about workouts. Nutrition is a major part of the equation. That’s why I always recommend pairing this routine with a Metabolic Type Meal Plan tailored to your body’s unique needs because it makes it so much easier to get results. Don’t know your Metabolic Type yet? Take the Metabolic Type Quiz to find out.
Also, one workout doesn’t work for everyone. If you want to find the workout program that will give you the best results based on your goals, body type, and current fitness level, take my Program Style Quiz. In just a few questions, I’ll match you with the training style that will work best for you—whether your goal is weight loss, muscle tone, energy, or hormone support.
You’ll get a personalized recommendation and have the option to dive into one of my full programs built around real results—not quick fixes.
This is how my clients see real results—not just leaner thighs, but better energy, improved digestion, balanced hormones, and stronger metabolism.
Which move did you feel the most? Let me know in the comments—I’d love to hear how it went for you.
Your Coach and Biggest Cheerleader,
xo
Don’t forget to pin this workout to pinterest so you’ll have it forever.
Christina is a Functional Health Practitioner, Holistic Nutritionist, and Personal Trainer who transformed her own health—healing multiple issues, getting off seven medications, and losing 40 pounds for good. Now, she helps others get Happy, Healthy, & Fit—without any industry BS. With over 20,000 success stories, Christina empowers clients to slim down, tone up, and feel amazing – quickly and naturally. Ready to start looking and feeling your best? Take my Program Style Quiz to discover the program that’s perfect for you.
I remember doing two of these exercises. Didnt know what they targeted. I will do them all, but I think the plie squat will be most challenging and most helpful. Im 60 and need these exercises.
Let me know how it goes 🙂 Plie’s are awesome for the thighs xo
I am 73 and I was wondering what the weight of the dumb bells I should use. I grew up on a farm and also worked in factories so I do have good strength in my arms. I recently was diagnosed with breast cancer and have finished the chem and radiation treatments. I had cancer in both breasts and just had the lumps and pituitary removed.
I have book marked your site.
Thank You
5 pounds is a good place to start. You can adjust as needed. xo
I have a healing fx lower back so I’m limited to my 10 lb kettle ball I’m still having a hard time work the squats so can I lean on a chair for now
Bodyweight will work until you get stronger. Holding onto a kettlebell and a chair will cause an alignment issue in the spine… so skip adding additional weight until you’ve healed more. xo CC
Love your “specific area” workouts, the way you present them, the details your provide, and the emails you send. Thank you, Christina!
Thank you so much Rochelle. That means the world to me. xo
I use to get mail from u but some reason it stopped,,I’d like a stomach one plus ur others,,,U helped me out alot,,thank u
You’re not on my email list. You’ll have to subscribe again. There’s a form at the end of all of my blog posts and that’s what needs to be filled out if you want my newsletter again.