According to fitness experts, these 5 exercises should be your go-to move for slim, sculpted hips and thighs.
This exercise provides a unique training stimulus for the lower body that will shape your glutes and thighs from every angle.
To do it: Stand with feet much wider than shoulder-width apart, arms relaxed by sides. Squat as deep as possible to the left, while turning right toes up, flexing right foot (right leg remains straight and torso leans slightly forward to maintain balance). Extend arms straight out from shoulders. Return to the starting position and perform on the opposite side to complete 1 rep. Do 2 to 4 sets of 8 to 12 reps.
Crisscross Power Jacks
This move effectively targets the inner-thigh muscles while also engaging your whole body and increasing heart rate.
To do it: Stand with feet together and take a deep breath in. As you exhale, jump feet out wide and cross arms overhead. From there, scissor legs, crossing left leg in front of right, as left arm crosses over right at chest level. Immediately repeat, alternating sides each time.
Scissor Legs Plank
In addition to targeting the inner thighs, supporting the scissor movement in this exercise forces your arms, chest, core, and glutes to engage.
To do it: Begin in a full plank position with each foot on a folded towel, paper plate, or gliding disc. Keeping upper body stable, slide feet apart, opening legs as wide as possible, and then slowly squeeze inner thighs to slide feet back together. Do 2 sets of 15 reps, resting in between sets as needed.
Use this move to tighten up your inner thighs and get your heart pumping and burn major calories!
To do it: Stand with feet wide, knees and toes pointed out, reaching hands down to the floor. Squat down as low as possible while keeping chest lifted and knees tracking over toes.
Jump up in the air and rotate body a quarter turn to the right while bringing feet together, swinging arms overhead to help propel body up. Land in a deep squat, facing right side of the room. Continue to complete a full rotation. Repeat as many times as possible for 1 minute, then repeat to the left.
Any single-leg exercise performed through a full range of motion (thighs below parallel) while standing is great for your inner thighs, but lunges are my personal favourite. Unlike the nonfunctional movements like you’d do on the seated adductor machine, with lunges your inner-thigh muscles have more than one function. Plus, you get the bonus of working your glutes, hamstrings, quadriceps, calves, and core, resulting in more calories burned both during and after exercise.
To do it: Stand with feet hip-width apart and arms by sides. Keeping chest lifted and back straight, take a large step forward (about 3 feet) with the right foot and lower into a lunge until front thigh is parallel to the floor. Push off right foot to return to starting position. For best results, Russell recommends 3 sets of 10 to 15 reps on each leg performed two to three times per week.