TONED INNER THIGHS IN 10 MINUTES
In last week’s arm workout I promised I’d share with you the awesome leg workout I did that made me pretty sore. Here it is. The six squat and lunge exercises for toned inner thighs.
You want to tone your legs for many reasons. Not just so they look good in shorts.
I’ll bullet point why you want to work your legs here but I also highlight reasons in this 20 minute kickboxing leg workout.
- The muscles in your legs are very large compared to other muscles in your body.
- Having strong legs will help you build a strong upper body.
- The more muscle you have the better your metabolism is and the better your body is at burning fat.
- You will burn a higher number of calories than you will by doing easier upper body exercises.
- You can reduce your risk of injury by building strong knee, hip and ankle joints.
On to the actual toning of legs.
10 MINUTES TO TONED INNER THIGHS
This leg workout is designed with walking or moving lunges and squats. You will target all muscles in your leg not just your inner thighs. You need to balance your muscle groups for aesthetic reasons as well as performance reasons. Besides, if you’re going to put the work in might as well make the work as effective as possible.
This is a circuit type workout. This gives it a little cardio boost because you’re continuously moving.
As a circuit workout, you’ll move from one exercise combo to the next until the entire circuit is done before repeating it.
You also need your timer. I love working out with a timer because it keeps me focused and moving through the exercises providing for quick, effective workouts. I don’t have time to mess around. I need to get it done.
The five exercise combos:
- Walking Front Lunges: Step forward into a front lunge with knee over toe at about 90-degree angle. Push back to starting position. Alternate legs and repeat.
- Squat Curtsy Lunge: This is a squat curtsy lunge squat curtsy lunge combo. Start with feet hip width apart and drop into a regular squat. Knees don’t go past your toes. Move into a curtsy lunge with back leg swinging behind and over to drop into a curtsy lunge. Knees never past your toes. Move back into a regular squat and then into a curtsy lunge on the other leg. This is my favorite combo.
- Sumo Squat: No combo here. Just inner thigh focused sumo squat. Great way to protect your knees, too. Feet turned out and wider than hip width apart; knees don’t go past your toes. Sink low into a squat without leaning forward. Chest stays up.
- Walking Back Lunges: This combo is the same as the walking front lunges except you are stepping backwards into your lunges instead of forward.
- Walking Side Lunges: Stepping to the side, drop into a 90-degree angle lunge keeping knees over toes. Chest stays up. Push back to starting position and repeat, alternating legs/sides.
Also, if you have a medicine ball, you can turn this into a total body workout by performing shoulder presses, bicep curls, shoulder rolls or swings, and twists while doing your lunges and squats.
Do each combo for one minute. Try to immediately move into the next combo until all five combos are complete. Then take a short rest before repeating the circuit.
This is ten minutes because you only repeat the circuit twice. Feel free to do it three or four times.
However, do not forget to warm up and cool down.
This is important to prevent injury and muscle soreness. Run in place or do some jumping jacks to get warm. In your cool down you’ll want to stretch all your major muscle groups while you are warm – quads, hamstrings, back, shoulders, chest, hips. Hold (don’t bounce) your stretches for at least 15 seconds and keep your head above your heart.
Calculate your cool down and stretch into your workout schedule. You want to make sure you have time for this. Your body will thank you for this.
This is a quick thighs and butt burn out style workout. Your legs should feel like Jello. The following two days you’ll know you did a leg workout.
Hit it hard and have fun!
TRACK AND MARK THIS WORKOUT COMPLETE!
Are you keeping a fitness journal? Research shows that by keeping a food and fitness journal, writing down your workouts and what you eat, you lose more weight and reach your goals quicker. Fitbook is an awesome journal that provides tips, motivation and plenty of space to reflect and document things that inspire you. I use this to help plan my workouts and my meals. I love the extra tips it offers. Oftentimes, I’m left thinking – That’s a good one. I’ll have to try that. There are actually a few journal options to choose from.
WHAT KIND OF TARGETED EXERCISES DO YOU DO?
As always, please remember that I am not a medical professional, personal trainer or certified instructor… I’m just a hard hitting girl who loves wants to be healthy and strong! Before you begin any fitness or nutrition program, please consult your physician!
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