Last Updated on August 4, 2021
The thigh exercises I’m sharing are the best exercises to do target the inner and outer thighs. If you want lean, toned, tight inner and outer thighs, you’re going to love these thigh exercises!
I do these exercises regularly because I build muscle quickly in my thighs and I want to avoid that.
I’ve been doing these particular 8 thigh exercises for years because I find that they work best personally and when I train my clients.
Watch the video to learn and see me demonstrate the thigh exercises for you.
THIGH EXERCISES
I made this workout for you using my go-to thigh exercises.
We’ll be doing a lot of reps which will help maximize your calorie burn and burn more fat as we target the inner and outer thighs.
Because we aren’t lifting heavy and are keeping the rep count high, you’ll be able to target the thighs, without building mass in the legs.
Pin this workout to Pinterest so you’ll have it forever
THIGH EXERCISE 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 25 reps to complete one set. Max out at 25 reps.
- You can use ankle weights or resistance bands if 25 reps feels too easy.
- Do 3 full sets of all 8 thigh exercises to complete your workout.
- Consistency is key. For the best results, do these thigh exercises at least 2 times a week.
- For the best results, do this workout along with my Total Transformation Program.
Ready to shrink your 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.
INNER THIGH PULSES
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.
KNEE TOUCH EXTENSIONS
Lie on your side with your legs bent with your upper knee extended upward and outward. This is your start position. Exhale and quickly lift your leg up and back across your body. Quickly reverse the movement pulling your knee forward and down towards the floor to complete one rep. Quickly alternate extending your foot back and knee down. 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 still during the movement.
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.
LYING LEG LIFT
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.
PLIE SQUAT THIGH 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.
Leave me a comment and let me know if you felt the burn.
Lots of love.
Your Coach and Biggest Cheerleader
xxoo
P.S. “Abs really are made in the kitchen”. If you’re serious about slimming down and tone up, it’s best to eat for your body’s unique metabolic needs. HINT: You can get results faster when you give your body what it needs. Take my free Metabolic Type Quiz and Training to learn your type.
If you liked these thigh exercises you’ll love my other leg and thigh workouts.
- The best resistance bands leg exercises
- Inner Thigh Slim Down Workout for Women
- How to Get Rid of Hip Dips
- The 10 Best Leg Exercises for Women
I HAVE BAD KNEE CAN’T LUNGE.. IS THERE SOMETHING ELSE I CAN DO OR JUST DO ALL THE REST?
Hi Judy! You can skip the lunges and do another thigh exercise… OR do an extra set or 2 of the other thigh exercises from the workout.
I am a beginner.. I wanna reduce my belly as well as thigh.. When to do workout morning or evening.? Can we drink water before workout or after? Pls guide me
Hi! The best to exercise is the time that works for you… meaning a time you’ll actually follow through and do it. Avoid exercising 3 hours before your bedtime, as it can disrupt sleep. Drink water before, during, and after your workouts to stay hydrated. I hope that helps xo
When I do the inner thigh pulses, only my outer thigh burns. Am I doing it wrong?
Nope, but adding ankle weights or a resistance band may help.
how do I print the workouts?
Only my fitness programs have printable copies of my workouts. You can learn more about them here. https://www.christinacarlyle.com/programs/
You are awesome! I love your easy doable workouts. They burn, they make me sweat and they work! Thank you
Thank you so much, Patricia 🙂 xo CC