7 Best Inner Thigh Exercises At Home For Teenage Girls – Explored!

You must be familiar with the saying, ‘Never skip a leg day’ If you are a gym rat your trainer might have told you to work out your inner thighs during leg days.

In regards to leg workouts, many of you pay special attention to the hamstrings, shins, quads, and outer thighs by completely avoiding the inner thigh muscles.

You need to train all leg muscles to get toned legs including your inner thigh muscles called Adductor Muscles. You can train your leg muscles from the comfort of your home.  

Before learning about inner thigh exercises, take a look at the benefits of inner thigh exercises. 

Benefits Of Inner Thigh Exercises

When you include inner thigh muscle workouts in your exercise routine, it will provide various benefits to your whole body. Some of them include:

 Inner Thigh Exercises

  • Improve your balance: As you get older, the body becomes weak. You may find it difficult to walk and stand. If you do inner thigh exercises, it can slow down this process. As you enter adulthood, you will have perfect legs.
  • Flexible hips: Flexibility on the hips helps to have faster movement. Train your inner thighs to improve side-to-side movements.
  • Good posture: Stronger inner thighs will support your core to maintain a good posture.
  • Healthy knees: Aging will drastically reduce knee health. The knees need the support of the inner thighs. Weak inner thighs increase the risk of knee injuries.
  • Flexible ankles: Inner thigh exercises will make ankles flexible. It will reduce the stiffness in your ankles and improve the overall health of your heels.

Best Inner Thigh Exercises – Most Effective

Given are 7 of the best inner thigh muscle exercises to improve the entire health of your leg and body. Training these muscles not only helps to have toned legs but also benefits your entire body. 

1. Sumo Squats

Sumo squats help to strengthen thigh muscles, glutes, hamstrings, and core muscles. Stand with your legs wide apart it should be wider than your shoulders. Slowly rotate your feet, pointing in an outward direction. Hold your arms in front of your chest. Slowly lower your body while holding the position until your thighs are parallel to the floor. Remember to breathe.

2. Ball Squeeze

Ball squeeze is the best inner thigh exercise. It directly engages your thigh muscles. As the name suggests, this exercise requires an exercise ball. Stand with your feet wide at hip width. Place the exercise ball between your thighs. Squat at an angle and place your hands on the hips. Squeeze the ball while holding the position for 10 sec. Ball squeeze also works on the glutes and core muscles.

3. Glute Bridge With Pulse

This exercise is known for its effectiveness in strengthening the glute muscles. But the glute bridge will also help to stabilize the hip and knee. The exercise works on muscles like inner thighs, outer thighs, glutes, hamstrings, and core.  Lay on your back on a mat. Keep your legs wide, at hip-width. Bend your knees until your feet are flat on the floor and your legs at a 90-degree angle. Lift your pelvis with the help of your heels. Keep your shoulders flat on the floor. Slowly regain your earlier position and repeat.

4. Side Lunges

This is an ultimate inner thigh exercise. This particular exercise targets the inner thigh muscles, outer thigh muscles, and glutes. Stand with your feet together. Hold your hands in front of the chest. While standing firmly, move your right leg apart and slowly bend onto the right knee. Return to the starting position and repeat on the left side.

5. Scissor Kicks

Scissor kicks strengthen your adductors and core. You can perform this exercise by doing a criss-cross movement with your legs. Lie on the mat with your back flat on the floor. Lift your legs but keep your upper body glued to the floor.  Then move both of your legs horizontally in and out. 

6. Cardio Exercises

Cardio exercises like running, biking, and swimming will help to sculpt your inner thighs. These exercises are good for burning calories as well. You will be able to lose 50 to 100 calories per day. Cardio exercises improve your metabolism as well.

7. Strengthening Training

Strengthening training helps to burn calories. It works by reducing the amount of fat in your body. To get slender-looking thighs and legs, include strengthening exercises like push-ups, burpees, and planks into your exercise regimen.


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So now you know the importance of inner thigh exercise and seven of the best workouts to sculpt your inner thighs.

If you are a beginner, stretch your body before attempting the suggested workouts. Breathe and take rest after each rep. To get the best result add a balanced diet plan as well. 

About the Author

Nicole Carter is a dedicated and passionate nutritionist, committed to helping individuals achieve their health and wellness goals through the power of proper nutrition. With a Bachelor's degree in Nutritional Science and years of practical experience.

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