THE BEST EXERCISES FOR INNER AND OUTER THIGHS
As you’ll notice, the rep count for each move is pretty high since it’s
designed to completely fatigue the muscles on each leg. (This is also why
you won’t be switching sides after each exercise.) Thankfully, Pryce also
provided a killer playlist (find it at the bottom of this article) that’ll
help you stay on beat as the reps fly by.
You can do all the moves using only your body weight but be sure to
squeeze legs, glutes, and abs to create your own resistance. Otherwise
step it up a notch with a resistance band (a.k.a. TheraBand) for the outer
thigh moves and ankle weights for the inner thigh moves. And go
slow: If you fake it by rushing the reps and kicking your legs around, you
won’t see results.
How it works: Start by lying on your left side and complete the
prescribed number of reps for the outer thigh moves targeting the right
leg. Then complete all the moves for inner thighs targeting the left leg.
Repeat all moves on the opposite side.
How to tie the resistance band: Stand with feet hip-width apart and tie
band just above your knees. There should be light tension in the
band.
Top 4 Moves for Outer Thighs
1. Two Pumps
Lie on your left side, supporting head with left hand, left leg bent,
right leg extended, core tight, and right hip stacked directly on top of
left hip. Flex right foot and lift toward ceiling: one pump to lift
halfway up, one more pump to lift as high as possible. Lower in two
distinct movements. (Do not allow hips to fall back, which would mean
you’re not engaging your core.) Do 30 reps per leg.
2. Check Mark
Start in the same position, lying on your left side. Point right toes and
bring right knee in front of navel, squeezing abs. Extend right leg on a
diagonal as far as possible. Do 20 reps per leg.
3-Up and Over
From the same starting position as above, push up onto left forearm.
Extend right leg, point toes, and move leg from front to back as if you
were drawing an arch up and over left leg. Your goal: Get your right leg
as perpendicular to your torso as possible at the front of the arch.
Do 20 reps.
4. The Burner
Starting in the same position as above, bend right knee to chest with
right foot flexed, engaging abs and right obliques. Touch right hand to
ground behind you for added balance. Now point right foot and extend leg,
bringing right hand back to front. Next squeeze glutes and bend right
knee, bringing heel toward butt.
Repeat the entire sequence 20 times.
Top 4 Moves for Inner Thighs
1. Single Sweep
Grab your ankle weights. From the same starting position lying on your
left side, bend right knee and place right foot on the ground behind left
leg. Now flex left foot and lift leg as much as possible, then lower until
foot is 2 to 3 inches off the ground. Do 25 reps.
2. Heel Press
From the same position, lift left leg 2 to 3 inches off the ground. Flex
left foot, draw left knee toward chest, crunch abs, then press heel away,
extending left leg without letting it touch the ground.
Do 25 reps.
3. Combo
From the same position, raise left leg 2 to 3 inches off the floor and
flex foot. Bring left knee toward chest while engaging abs. Then extend
left leg in front of you, so leg is perpendicular to torso, forming an L.
Bend knee back to crunch position, then push heel away, extending hip to
return to starting position. Do 20 reps.
4. Dancer Lift
This doubles as an abs move. From the same position, point both feet and
lift right leg high toward ceiling. With right hand, hold thigh, calf, or
heel, depending on flexibility (avoid holding back of knee to protect your
joints!). Brace core and draw straight left leg up to meet right leg.
Slowly lower left leg with control. Do 20 reps.
