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How to Do Inner-Thigh Leg Lifts

Tone Those Inner Thighs With This Lazy-Girl-Approved Move

If you're looking to tighten and strengthen your inner-thigh muscles, this exercise series will tone your legs and help you feel more confident, whether you're in tight jeans, a bathing suit, or . . . well, you get the picture.

Don't let the "lazy" lying position of this move fool you; this inner-thigh series is challenging and will make those muscles shake! Here's how to to do it.

Inner-Thigh Series

Starting position: Lying on your side, lengthen your bottom leg, and cross your top leg over, resting either your top knee (as pictured above) or the top of your foot on the floor. Prop your head up with your hand, or rest your head on your arm. Work in side-lying neutral to keep your torso steady, and concentrate the work in your inner thigh rather than allowing your back to create the motion. To find neutral, reach your top hip down so your pelvis is level. Your waist should pull away from the floor a bit. Maintain this position as you do the movements below.

  • Straight-up lifts: As you exhale, lift your bottom leg, and inhale as you lower it back down without letting it touch the floor. Your torso should stay still while you do this. This counts as one rep. Perform 15 reps.
  • Tiny pulses: As you exhale, lift your bottom leg up, keep it in the air, and pulse 10 times. Then lower the bottom leg to your mat.
  • Small circles: Exhale, lift your bottom leg, and keep it in the air. Begin to draw tiny, controlled circles forward, and be sure your torso remains on the ground. Circle 10 times forward, then 10 times backward. Lower your leg to the ground.
  • Go halfway: As you exhale, lift your bottom leg halfway up, and pause on your inhale. On your exhale, lift your bottom leg all the way up, and pause your inhale. Then lower halfway down, and pause before lowering your leg all the way down to the ground. This completes one rep. Perform 15 reps.

Once you finish the series, be sure to switch sides so both legs get to enjoy this workout! Work your way up to repeating all four variations two or three times on both sides.

Join The Conversation
Monica15121736 Monica15121736 3 years
Who gives a flying F if you have a thigh gap or not, and how big it is. omg these articles just annoy me. Focus on being healthy and happy, not on this minutia.
lancchick lancchick 3 years
There are three inner thigh muscles: adductor longus, adductor brevis, and adductor magnus. These muscles together, if developed through exercise and strength training can be very large. Whilst studying a human cadaver in college, I was shocked to realize just how much mass the adductor magnus had. Any person who has a propensity for leg strength will develop this muscle. That's anatomy and something, I think to be very proud of. I remember reading as a young girl in the Vogue book that if your thigh touch when your feet are just two inches apart means you're obese!!! How stupid.
Thighgaphack Thighgaphack 3 years
Unfortunately, while well meaning, this article is not correct. If it makes your thighs shake, then it means you are really working the muscle. Anytime you really work a muscle it "firms" it, leading to mass and increased definition, especially when you throw in lots of resistance. As the author of the book, "The Thigh Gap Hack" (google it) I've studied this subject pretty thoroughly. The biggest way to work towards a thigh gap, and it's a pretty lazy maneuver, is to alter your diet. No exercise involved! :) But if you couple the dietary changes, along with the RIGHT exercises, you'll get even better results. The best exercise you could do is compound movements where you work more than one body part at a time (e.g. shuffling and kicking at the same time), light weights for the upper body to increase muscle there (which burns more calories), and cardio. If done in a fasted state, it'll target the stubborn body fat even more! There are other advanced hacks you can do which I talk about in the book. In fact, I cover diet hacks, exercise hacks, outside hacks (massage techniques and the latest beauty procedures that will get increased blood flow to the thighs to mobilize the fat), and motivational hacks. Good luck, ladies!
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