How to Firm Up Your Inner Thighs

To strengthen the inner thighs, add a thigh-bending motion to your exercise routine. Both men and women benefit from this ballet movement that works the inner thighs — as well as the quadriceps, glutes, and hamstrings. Athletes such as hockey and soccer players use this movement as part of their training.
Consider the following if you want to achieve great thighs in no time:

• Warm-up and Stretching: Begin the thighs workout with an aerobic warm-up. Make sure to stretch after your routine.

 

• Breathe properly: Exhale while doing part of the exercise or when movement is more difficult. If you feel confused, keep breathing. do not hold your breath.

 

• Focus on Quality, Not Quantity: For some reason, thigh exercises have a reputation that they require many repetitions in order to be effective. Unfortunately, in trying to do too many thigh movements, you can lose correct form, setting you up for injury. If you can’t consistently perform the correct technique I describe through all iterations – stop!

 

• Avoid pulling your knees: Don’t lock your knees when performing thigh exercises. Keep it somewhat loose to avoid injury.

 

• Keeps Abdominal Muscles Tight: Firm your abdominal muscles when performing thigh exercises. A strong core (abdominal and lower back muscles) enhances the effectiveness of your thighs workout by stabilizing your body so that you can perform a more balanced movement.

To do thigh bending, follow these steps:
1. Start by standing with your feet about as far apart as is comfortable with your toes pointing out.

Keep your back straight, shoulders back, and chest out. Arms should be down at your sides.
2. Slowly flex your thighs to lower them until they are horizontal to the floor.
Be sure to keep the knees in a straight line with the toes as you lower the body to avoid knee injury. Contract your buttocks to help you return to start. Do five to ten repetitions. As you progress, work up to 20 repetitions.
Do not bend forward during this move. Hold your abs in tight for stability. Keep your spine tall and straight for the duration of the exercise.

Make the following adjustments to this exercise depending on your fitness level:

• Use a staff: Rest a staff such as a cane or a broomstick on your shoulder, which can help you keep your back straight. It also works to hold the staff in front of you over your thighs. As you do the exercise, slide it down past your thighs and calves. Remember to maintain proper posture.

 

• Hold the contraction: Make the move more advanced by holding the contraction in the down position for a count of two before returning to start.