Last Updated on February 28, 2025
Are you looking for a great inner thigh workout?
Would you like thinner, leaner thighs?
Do you feel like your thighs get bulky… but you’re trying to get them itty bitty?
If so, you are in the right place!
A lot of ladies are super self-conscious about their thighs. A lot of women want to shrink their thighs but feel like their legs get bigger and bulky instead. I’ve had a lot of client’s sharing that they’re feeling insecure about their thighs. I can relate! My inner thighs are a huge source of insecurity for me, too – so I get it.
That’s exactly why I put together this inner thigh workout with the best inner thigh exercises for women.
My workout is so effective because you’re doing a lot of reps, with little-to-no-weight and lifting and lowering your legs in different ways to hit every single muscle in the inner thigh area. This is key to slim and tone the thighs without adding bulk.
I’ve also used compound thigh exercises that also target the hard-to-get inner thigh area best compared to other thigh exercises. These moves help increase calorie burn so you can slim down and tone the inner thighs quickly and easily.
So press play to follow along and start removing the thunder from your thighs.
THIGH WORKOUT INSTRUCTIONS
- Warm-up for 5 minutes with some cardio and do some light stretches.
- Do as many reps (repetitions) as you can until you feel the burn. Once you feel the burn do 5 more, to complete one set & quickly move on to the next exercise. This helps keep the heart rate up so you can burn more fat. Take a break between exercises if you need one.
- Ideally, you’ll be doing 15 to 30 reps to complete one set. Max out at 30 reps.
- You can use ankle weights or resistance bands if 30 reps feels too easy.
- Do 3 full sets of all 6 exercises to complete the workout.
- Consistency is key. For the best results, do these thigh exercises once a week in addition to a full body training program. Take my Program Style Quiz to See the Workout Program I recommend most for you.
- For the best results, do this workout along with my Metabolic Type Meal Plans. “Abs really are made in the kitchen” and you can get results 3 times faster when you eat for your body’s unique metabolic needs. Take my free Metabolic Type Quiz and Training to learn more.
Ready to get slim, toned inner thighs? Let’s do this!
When you’re done with the workout, leave me a comment and let me know which exercise was your fave and if you felt the burn.
Pin this workout to Pinterest so you’ll have it forever
BEST INNER THIGH 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.
CLAMS
Lie on your side on the floor. Bend your legs and stack your knees and ankles. Exhale and lift both of your legs off the floor, about 6 inches. This is your start position. Keeping your heels together, open and close your knees, like a clamshell. 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 on the other side to complete your set.
THIGH FLYES
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 and point your toes as you lift 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.
PLIE SQUAT EXERCISE
Stand with feet slightly wider than shoulder-width apart with toes turned out, holding a dumbbell down in front of you. This is your start position. Keeping your abs in tight and upper body upright, lower your butt down, pushing your weight into your heels. Hold for a count then squeeze your glutes and slowly press back up to the start position to complete one rep.
CURTSEY LUNGE
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.
Remember, for the best results it’s best to focus on nutrition as it’s mandatory to burn fat. As always, I recommend eating for your unique metabolic type because you can get better results faster… Just like these ladies did. Take my Metabolic Type Quiz & Training to learn more.
Leave me a comment and let me know if you felt the burn.
This workout only works if you work it. So work it. YOU are so worth it!
Your Coach and Biggest Cheerleader
xxoo
Check out the other workouts in this series of workouts for women:
Bra Back Fat Workout for Women
Lower Ab Pooch Workout for Women
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.
Hello, I am loving your program!! I’m so glad I tried it!! I’ve lost 4 pounds and it’s only been 4 days. Plus I feel amazing. I’m not bloated any more and my cravings are gone! Thank you so much!
Awwww yay! I’m glad you’re loving your results. Please let me know if you need any help rocking the rest of your program xxoo CC
You’re awesome. Keep doing you, and thanks for the inspiration and motivation!
Thank you Morgan xo
Hi
I want toned thin thighs and firm small butt what exercises should do and how many reps of each.
I am 57 years old.
Do each exercise until you feel the burn… then once you feel the burn do 5 more reps to complete one set.