Discover these best inner thigh exercises for sculpting and toning your upper legs at home. Get ready to strengthen and shape your upper thigh!
The inner thigh is a concern for all women: unfortunately, the fat that accumulates in this area is one of the most difficult to fight because the adductors (this is the name of the small muscles inside the thighs) are not very stimulated in everyday life.
We have put together a list of 10 simple, yet powerful inner thigh exercises that specifically target the inner thighs that you can easily do in the comfort of your own home to strengthen and tone your leg muscles!
10 Inner Thigh Exercises to Sculpt and Tone Upper Thigh
1. Ball Squeeze (Isometric Adduction)
Targets: Adductors, pelvic floor, transverse abdominis
How to do it:
- Sit up straight, roll your shoulders back, and draw your belly button in. Place a small ball between your knees.
- Begin by pushing the ball lightly. Do this 20 straight pushes. Next, squeeze the ball 20 faster times.
- Remember to tighten your glutes and thighs before pushing your knees—think of the lift from your hips.
- Exhale whenever the ball is pressed tight. Keep pulling in your belly button to lightly lift the pelvic floor and recruit your abdominals and inner thighs.
- Hold for 3–5 seconds, then release.
- Reps: 20 slow squeezes + 20 fast pulses
Why It Works: This isometric contraction activates the adductor muscles and engages the deep core and pelvic floor, which is great for postpartum recovery and improving posture.
2. Seated Resistance Band Abduction (Modified from “Elastic”)
Targets: Adductors, pelvic floor, transverse abdominis
How to do it:
- Sit up straight, roll your shoulders back, and draw your belly button in. Place a small ball between your knees.
- Begin by pushing the ball lightly. Do this 20 straight pushes. Next, squeeze the ball 20 faster times.
- Remember to tighten your glutes and thighs before pushing your knees—think of the lift from your hips.
- Exhale whenever the ball is pressed tight. Keep pulling in your belly button to lightly lift the pelvic floor and recruit your abdominals and inner thighs.
- Hold for 3–5 seconds, then release.
- Reps: 20 slow squeezes + 20 fast pulses
Why It Works: This isometric contraction activates the adductor muscles and engages the deep core and pelvic floor, which is great for postpartum recovery and improving posture.
2. Seated Resistance Band Abduction (Modified from “Elastic”)
Targets: Adductors, hip stabilizers
How to do it:
- Loop a fitness elastic around a sturdy chair or a piece of furniture. Sit on the edge of the chair with your knees soft, stomach pulled in, and hands resting on your hips. Keep your back flat.
- For a little extra burn, strap on some ankle weights.
- Slide your left leg into the elastic and pull it up to the knee. Push your knees apart, shifting a little weight to your right leg.
- Bring your left leg back in by moving it to the right. Keep your hips steady and your torso still.
- After 20 slow, steady repeats on the left, switch the elastic and do the same on the right leg.
- Reps: 15–20 per leg
Why It Works: The band generates tension during the return phase, when the adductors are under the most strain. This builds endurance and neuromuscular connection.
3. Towel Slides (Gliding Leg Abductions/Adductions)
Targets: Adductors, hamstrings, glutes
How to do it:
- Lie on your back, elbows supporting you (or lie flat).
- Bend your knees, place a towel under each foot (on a hardwood or tile floor).
- Press into your heels and slide your feet wide apart.
- Bring them back together with control.
- Keep your lower back pressed into the floor.
- Reps: 15–20
Why It Works: This dynamic move trains both abduction and adduction through range of motion. This improves coordination and muscle balance.
4. Frog Press (Isometric Heel Squeeze)
On all fours, rest your elbows on the floor, looking down, being careful not to arch your back.
Lift your right leg straight in the extension of the back.
Move the straight right leg to the left until it touches the outside of the mat with the toe of the foot. PS: be careful not to move your torso and pelvis.
Repetitions: 20 to the right and 20 to the left.
6. Leg lift
Standing, bring your torso forward and rest your hands on a piece of furniture or a chair. Lift the extended right leg and bring it to the extension of the back.
Bring the leg to the left and try to make the toe touch the floor. PS: be careful not to move your pelvis.
Repetitions: 20 to the right and 20 to the left.
7. Open legs
Lying on the floor, lift your legs straight, at 90 degrees to the floor, with your back flat on the floor.
Spread your legs without moving your pelvis, toes pointed out.
Return to the starting position.
Repetitions: 2 times 20.
8. Opening with ankle weights
Lying on the floor, weights at your ankles, raise your legs extended at 90 degrees, with your back flat on the floor.
Spread your legs without moving your pelvis, toes pointed out.
Repetitions: 20.
9. Sequence
Lying on the floor with weights on your ankles, lift your legs extended at 90 degrees. Spread your feet like a ballerina so that your heels touch each other.
Toes extended, cross your legs to the right.
Cross legs to the left.
Switch quickly between the cross impulses.
Repetitions: the sequence should be repeated 20 times.
10. Sumo squat
Always with the weights at your ankles, start standing with your toes open at 45 degrees.
Bringing your arms forward, perform a side squat to the right and place your thighs almost parallel to the floor.
Return to starting position.
Repetitions: alternate 20 side lunges to the right and 20 side lunges to the left.
Now you know what are the these best inner thigh exercises and to tone your legs, so all that’s left to do is practice!
Share these inner thigh exercises with your friends, they will thank you later when they get shapely legs!
