Inner Thigh Exercises to snatch your Inner Thighs

Last Updated on July 10, 2025

Inner thigh fat is one of the most stubborn areas to tone – especially for women. That’s because estrogen makes fat cells multiply and expand in the thighs. So if you’ve ever felt like your thighs are the first place to gain and the last to slim down, you’re not imagining it. That’s just how women’s hormones work.

But here’s the good news: with the right inner thigh exercises and consistent training, you can tighten and tone your thighs quickly and naturally.  But that’s not all inner thigh exercises can do for you…

 

Benefits of Inner Thigh Exercises

 

Training your inner thighs helps more than just aesthetics. These exercises also:

• Improve hip mobility and flexibility
• Support better balance and coordination
• Reduce knee and lower back pain
• Build lean muscle that helps burn fat even at rest
• Boost confidence when walking, squatting, or wearing shorts

Strong inner thighs also help stabilize your pelvis and support core engagement – which means better workouts overall.

I find that there are 6 exercises that maximize these benefits and slim & tone the inner thighs faster and better than all others.

 

 

Inner Thigh Exercise Instructions

 

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.

CURTSEY LUNGE

Stand holding a pair of dumbbells, with your feet shoulder width apart. This is your start position.  Cross one leg back behind you as you lower down into a curtsey.  Push up to the start position then repeat the curtsey on the opposite side.  Do the same number of reps with both legs to complete one set.

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.

INNER THIGH FLY

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.

INNER THIGH PULSE

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.

 

How to Use these Exercises in an Inner Thigh Workout

 

This inner thigh workout uses science-backed moves that specifically target the adductor muscles — the ones along the inside of your legs. You’ll also work your glutes, quads, hamstrings, and core. That means you’ll be sculpting your thighs while burning fat and calories at the same time.

• Do 20 reps of each exercise – or go until you feel the burn, then do 5 more.
• Do 3 sets – Repeat the full circuit of all 6 exercises 3 times total.
• Remember to cool down with some thigh stretches after you’re done.
• Only do this workout once a week especially if you’re doing other leg exercises. Overtraining your thighs can actually make it harder to see results and can make your thighs bigger and hormones imbalanced!

 

 

What to Eat to See Results Faster

 

Strength training exercise shape your body, but nutrition reveals the definition and muscle tone. If your diet isn’t aligned with your body’s metabolic needs, it can stall your results – no matter how consistent you are with your workouts or cookie-cutter diet.

That’s why I recommend taking my Metabolic Type Quiz. It shows you exactly what to eat for your unique metabolic needs to burn fat, boost energy, and slim down faster… especially in stubborn spots like the thighs.

This workout is great, but what’s better is eating for your metabolic type. That’s how you unlock long-term, sustainable fat loss and see your body change faster.

 

Final Tips for Toning Your Inner Thighs

 

• Focus on form. Don’t rush the reps — slow and controlled movements build lean muscle.
• Avoid doing the same inner thigh workout every day. Muscle memory leads to plateaus.
• Hydrate and nourish your body with clean protein, veggies, and targeted supplements.
• Be consistent. Visible results come from regular training, not random effort.

Want a full-body plan that includes targeted workouts and personalized nutrition? Take my Program Style Quiz to find the best fitness program for your body type and goals.

It only works if you work it – so WORK IT!  The results are worth it.