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4 Exercises That Target the Inner and Outer Thighs

Posted September 9, 2010 by

The inner and outer thighs are often the most frustrating problem areas for many women, due to the tendency for women’s bodies to store body fat there first and to burn it away from there last. When you combine this with the fact that most women do not effectively work these areas, it’s no wonder that—as you probably can relate—you’re left with flabby, soft, fatty tissue around the thighs instead of the lean, hard muscle that you’d like to be there!

While there is no way to spot reduce fat (your diet, not exercise, is the main determining factor in fat loss, and your body chooses where to remove the fat from), if you combine the effective, targeted exercises outlined below with a healthy nutrition plan designed to reduce body fat, you can vastly improve this area and be on your way to the tight, toned legs you’ve always dreamed of! Perform each exercise up to twice per week for optimal results and make sure to use a weight that allows you to only just achieve the targeted number of reps, but that you can still control safely.

Cable Hip Adduction – Demonstration

  • 1 set of 10-12 reps (2-1-2 tempo*)

Cable Hip Abduction – Demonstration

  • 1 set of 10-12 reps (2-1-2 tempo)

Side Bridge Hip Abduction – Demonstration

  • 1 set of 15-20 reps (3-2-1 tempo)

Barbell Side Lunge – Demonstration

  • 2 sets of 12-15 reps (2-1-2 tempo)

* tempo is the number of seconds you should take to perform the different movements of a full rep: negative movement-stabilization-positive movement. Negative movements are when the weight is “lowered,” while positive movements are when the weight is “lifted” and stabilization is in between.

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