Effective exercises for the inner and outer thighs

This article proposes a routine to work the adductors (inner part of the thighs) and also the outer part. This is one of the most difficult areas to tone. These exercises are simple and effective series so that you can gain firmness and strength in the buttocks, both internally and externally.

Exercises for the inner thighs

Burn fat and build muscle with these inner thigh exercises, which you can do at home or at the gym on leg training day.

1. Hip rotations

These strengthen the buttocks and thighs, and balance the muscular effort of the lower part of the body.

How it is performed:

1. Lie on your side with your legs stacked.
2. Bend your knees forward about 90 degrees.
3. Keeping your ankles together, lift your top leg by moving your hips.
4. Hold your position for 3 seconds once you have raised your top leg as high as possible.
5. Lower your leg until your knees touch.
6. After doing a set of 10 to 12 repetitions, turn around and do the exercise with the other leg.

2. Sumo squat

1. Stand with your feet a little more than shoulder-width apart and your toes pointed out.
2. Fold your hands together in front of your chest.
3. Bend your knees and squat down until they are bent at approximately 90 degrees.
4. Slowly return to the starting position and repeat.

3. Side lunges

In the same position, with the feet placed more open than the width of the shoulders, it is about bending one knee to the side, leaving the other leg straight.

4. Raise your legs

This is an ideal exercise to work the adductor muscles.

1. Lie on your side, resting on your forearm with both legs extended.
2. The movement is simple: raise the upper leg as high as possible and lower it back down slowly, controlling the movement and without touching the leg on the ground.
3. Do 3 sets of 20 for each leg.

Exercises for the outer thighs

These exercises are a complement to the previous ones, focused exclusively on the outer part of the thighs.

1. Lateral raise

You can do them with a pulley or resistance band at the height of your ankles or above the knee.

Standing with your back straight and your legs shoulder-width apart, raise one leg to the side. Execute the movement slowly to feel the tension, lower and repeat 15 times before changing legs.

2. lunges

1. For this first exercise, stand with your legs hip-width apart.
2. Step forward with a leg curl to achieve a 90-degree angle with your knee.
3. Keep your back straight and go in front of you. Contract your thighs and your buttocks. Go back up.
4. Do 4 sets of 25 reps for each leg. It is best to apply the front and back of the thighs.