10 No-Equipment Moves to Tighten Up Thighs
Toning up your inner and outer thighs doesn't require a trip to the gym — all you need is your own body's weight to sculpt your legs. The following 10 no-equipment exercises will help you achieve the results you're after. What are you waiting for? Let's get moving.
- Stand with the feet together, arms out wide. Raise your right leg out to the side, balancing on your left foot.
- Swing the right leg in front of the left, and then swing it back out to the side. This completes one rep.
Sumo Squat Series
- Begin in a wide stance with your legs turned out and your toes pointed outward. With your hands at your chest, perform 10 squats in this position, making sure your bent knees do not move beyond your toes.
- Hold your last squat and slowly pulse up and down in a one-inch range 10 times.
- Maintain your squat and press your knees slightly back 10 times, feeling your glutes engage with each slow pulse back.
- Still holding your squat, lift your right heel and pulse up and down in a one-inch range 10 times.
- This completes one set on the right. Be sure to switch sides!
Alternating Curtsy Lunge
- Start from standing, and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying.
- Return to standing, and switch sides. This completes one rep.
Gate Swings With Cross
- Start with your feet in a wide, second-position stance with your toes pointed slightly outward. Bend your knees and lower into a squat, using your hands to help push your knees wide apart to deepen the inner-thigh stretch.
- Push off your knees to get leverage, and jump your right leg in front of your left, landing in a standing cross-legged stance.
- Immediately jump your legs back out to a wide squat with your hands at your knees.
- Push off your knees and jump your legs together, crossing your left leg in front of your right. This completes one rep.
- Stand with your feet shoulder-width apart, and extend your arms straight out to either side with palms facing down. This is the starting position.
- Jump, and cross your right arm over your left and your right foot over your left. Jump back to the starting position, then cross with the opposite arm and foot. This counts as one rep.
- Start standing with your feet wider than shoulder width. With your back slightly arched, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor and your elbows touch your knees.
- With your weight focused in your heels, push yourself up to the starting position. This completes one rep.
Elbow Plank With Leg Lift
- Place your right elbow on the ground. Extend both legs out so that your body is in one straight line and you're balancing on the outside edge of your right foot. Flex both feet if you can, and rest your left hand on your upper hip.
- Keeping your spine lengthened and your abs engaged, lift your left leg up just higher than your top hip. Then slowly lower it back to your bottom leg.
- Keep your waist up and lifted, and don't sink into your bottom shoulder. This completes one rep.
Donkey Kick Pulses Series
- Begin on all fours and lift your right leg off the floor until your knee is in line with your hip.
- Flex your foot and squeeze your glute to raise your heel an inch toward the ceiling. Continue these small, concentrated pulses for 30 reps.
- Open your right knee out to the side, keeping your foot flexed, and pulse your leg one inch to the left. You are not trying to lift the knee up; try to keep it level as it moves behind you. You should feel your glutes firing away for all 30 pulses.
- Begin lying flat on your back with your arms along the sides of your body, with your palms facing down. Bend your knees, placing your heels as close as you can to your bum.
- With your palms and feet pressing firmly into the ground, lift your hips up. Keep your palms on the mat or clasp your hands together below your pelvis, extending through your arms. Or you can also bend your elbows and rest your hands on your lower back. If your feet are close enough, you can also hold your ankles.
- Stay here for 10 deep breaths, lifting your hips up as high as you can. This completes one rep.
Inner-Thigh Leg Lifts
- Lying on your side, lengthen your bottom leg and cross your top leg over it. Rest either your knee or foot on the floor. Prop your head up with your hand, or rest your head on your arm.
- As you exhale, lift your bottom leg up, and inhale as you lower it back down. 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.