The result of regularly performing this effective pelvic floor exercises combo is tighter inner thighs and firmer muscle definition beneath the skin as well as improved circulation which can help diminish jiggle and cellulite over time.
Each of these floor exercises incorporates potent pelvic floor contraction — the activation of the muscles within your pelvic region that support your bladder, bowel, uterus and helps stabilize your core muscles — along with focused inner thigh (adductor) activation and outer hip (gluteus medius and minimus) engagement.
4 Pelvic Floor Exercises That Help Reduce Thigh Fat
There’s no jumping or heavy lifting involved — just bodyweight exercises and intentional muscle activation. Perform this floor exercises routine 4–5 days per week.
1. Side-Lying Leg Lift (Single Sweep)
Muscle Target: Adductors (inner thighs – primary), gluteus medius & minimus (outer hips), tensor fasciae latae, core (transverse abdominis), pelvic floor
How to Perform (detailed step by step):
- Lie on your left side on a mat — legs extended and stacked, bottom (left) leg slightly bent at knee for balance, top (right) leg completely straight.
- Rest your head on your left arm (or prop up on elbow) — keep shoulders stacked vertically, hips aligned (no rolling forward/backward).
- Place right hand on mat in front of body or on hip for extra stability.
- Engage core and pelvic floor strongly — gently draw navel toward spine and activate the muscles between your sit bones (as if stopping urine flow mid-stream).
- Keeping top (right) leg straight and foot flexed (toes pointing forward, not up), slowly lift it toward the ceiling — lead with your heel.
- Lift as high as comfortable (usually 12–24 inches) without rotating hips backward or hiking the hip up.
- Pause 1–2 seconds at the top — squeeze inner thigh (adductors) and outer hip (glute medius) hard.
- Lower the leg slowly and with full control — stop just before it touches the bottom leg (keep constant tension).
- Repeat continuously on left side → complete all reps/time → switch to right side.
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Reps: 20 repetitions per leg × 3 sets
Why It Works: This classic isolation move directly activates the inner thigh muscles (a major cellulite-prone area) while requiring strong pelvic floor engagement to stabilize the pelvis during the lift. The controlled upward sweep strengthens and tones the inner thighs, improves hip control, enhances muscle firmness under the skin, and promotes better circulation — all of which help smooth dimpled appearance and reduce jiggle over time.
2. Foot Press & Reach (Front-to-Back Motion)
Muscle Target: Adductors (inner thighs – primary), pelvic floor, transverse abdominis (deep core), hip flexors
How to Perform (detailed step by step):
- Lie on your left side — bottom (left) leg bent at knee for stability, top (right) leg extended straight (stacked on bottom leg).
- Rest head on left arm or prop on elbow — keep shoulders stacked, hips aligned.
- Place right hand on mat in front or on hip for balance.
- Engage core and pelvic floor strongly — draw navel in and activate pelvic floor muscles (stop urine flow sensation).
- Lift top (right) leg about 2–3 inches off the bottom leg — keep leg straight or with slight bend if tight.
- Point toes → slowly bend right knee and bring it toward your chest (heel presses forward like pushing against an invisible wall).
- Feel inner thigh squeeze and lengthen.
- From tucked position → slowly extend right leg forward again — reach through heel as far as possible (feel inner thigh contract & lengthen).
- Return to the lifted starting position (hovering 2–3 inches) — keep leg off bottom leg the whole time.
- Repeat continuously — slow, controlled press-and-reach motion.
- Complete all reps/time on left side → switch to right side.
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Reps: 20–25 repetitions per leg × 3 sets
Why It Works: This dynamic variation adds forward-and-backward motion while maintaining constant pelvic floor tension — deeply engaging the inner thighs (cellulite-prone zone), strengthening deep core control, and improving hip flexor coordination. The controlled press and reach create lean muscle tone, better muscle firmness under the skin, and help smooth the inner thigh area by reducing the “jiggly” look through sustained activation and improved circulation.
3. Combo Leg Squeeze & Extend
Muscle Target: Adductors (inner thighs – primary), transverse abdominis (deep core), pelvic floor, hip flexors, lower rectus abdominis
How to Perform (detailed step by step):
- Lie on your left side — bottom (left) leg bent at knee for balance, top (right) leg lifted a few inches off the bottom leg (straight or slight bend).
- Engage core and pelvic floor strongly — draw navel in and activate pelvic floor muscles (stop urine flow sensation).
- Bend top (right) knee slightly → bring knee toward chest while squeezing inner thighs together hard (isometric hold).
- From tucked position → slowly extend right leg forward into a straight “L” shape — push through heel, feel inner thigh lengthen and contract.
- Return to the bent-knee position — keep leg hovering the whole time (no touching bottom leg).
- Repeat continuously — slow, controlled squeeze-and-extend motion.
- Complete all reps/time on left side → switch to right side.
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Reps: 20–25 repetitions per side × 3 sets
Why It Works: This floor exercises builds endurance and strength by combining an isometric squeeze (inner thighs & pelvic floor) with dynamic extension — creating lean muscle tone, improving coordination between core and thighs, and helping smooth the inner leg area through sustained muscle activation and better blood flow.
4. Reverse Leg Lift
Muscle Target: Gluteus medius & minimus (outer hips – primary), adductors (inner thighs), pelvic floor, core (transverse abdominis & obliques)
How to Perform (detailed step by step):
- Lie on your left side — bottom arm supporting your head (or pillow), top arm in front for balance, hips stacked.
- Engage core and pelvic floor strongly — draw navel in and activate pelvic floor muscles (stop urine flow sensation).
- Lift your top (right) leg straight up toward the ceiling (or as high as comfortable) — keep leg straight, foot flexed.
- If flexibility allows, gently hold your right thigh or calf with your right hand for light support (optional).
- Keeping hips stacked and core tight, slowly lift your bottom (left) leg up to meet the top leg in the air.
- Squeeze inner thighs together and outer hip (glute medius) hard at the top — hold 1 second.
- Lower bottom (left) leg slowly with full control — stop just before it touches the floor (keep tension).
- Repeat continuously on left side → complete all reps/time → switch to right side.
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Reps: 20 repetitions per side × 3 sets
Why It Works: This move deeply activates the outer hips and inner thighs (two major cellulite-prone zones) while requiring pelvic floor engagement to stabilize the pelvis. It builds strength and tone in the sides of the hips and inner legs, improves hip stability, and helps smooth dimpled skin through muscle firmness and better circulation — reducing the appearance of thigh fat and creating a more lifted, contoured lower body.
By adding your pelvic floor exercises to isolated inner/outer thigh work you WILL notice improvements to your hip stability, posture, muscle tone and definition. Take action now for smoother firmer inner thighs and a stronger pelvic floor!
