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Inner Thigh Blast - Effective Thigh Exercises for Women

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by Cheryl Stephenson (subscribe)
I am a freelance nutritionist living in Leeds City Centre. I enjoy trying new places with healthy food claims, and I give the low down on them.
Published October 14th 2012
Ladies - this one's for you!

I don't know if you feel the same way, but often I find that I can feel my hamstrings/quads/glutes/abductors working and not my adductors. Call me crazy, but this is one muscle group that is hard to challenge when using indoor cardio equipment or even standard weight exercises, although lunges and squats definitely help.

So, I am giving you an inner thigh blast workout.

It will hurt. But it is oh-so-worth it.

I also threw in a couple of random core/upper body moves that aren't very common - and are pretty cool too.

Inner Thigh Blast
warm-up at least 5-10 minutes before starting.

Alternating lunge with dumbbell x15
Sumo squats with barbell x15
Reverse push-ups / Inverted Row x10-15
Inner thigh leg lifts x15
Single leg kettlebell lift x15
Kettlebell plank row x12-15
Straight leg deadlifts x10-15

1. Alternating lunges with dumbbells in each hand: 15 per leg.

2. Sumo squats with barbell.

Just like regular squats, except your knees and toes are pointing away from your body and your feet are more than shoulder-width apart. This works your crotch muscles/adductors more than regular squats.*Note: I would suggest using a barbell over your shoulders back.

3. Reverse push-ups on a Smith Machine / Inverted Row.

Like it says, you're basically going to do a 'reverse push-up' but using a bar to pull yourself up. Place your feet on the ground [#1] or [harder] on an exercise ball [#2], with arms straight in the air slightly wider than shoulder-width apart. Pull yourself up in a controlled motion, lower yourself so that your arms are fully extended, and pull up again. Make sure that your body remains a straight line throughout. Repeat 10-15x.

4. Inner thigh leg lifts with exercise ball.


Super cool move. Lie down on one side, placing an exercise ball between your legs. Squeeze your legs together, and slowly raise your hips and legs off the mat. Lower. Repeat 10-15x.

5. Single leg kettlebell lift and turn.


Another new exercise that I love, Stand facing a mirror, feet shoulder-width apart. Loop a kettlebell over one foot and raise your knee. When it is as high as it will go, slowly rotate hips so that your knee and foot are pointing to the side. Return to centre position and then to ground. Repeat with other leg. 10-15x.

6. Kettlebell plank with alternating single-arm-row.


If you know me, or have worked out with me at all, you will know that I absolutely adore planking. Proper form is key. This exercise combines my fav core move with some shoulder/bicep/tricep action, and is guaranteed to get your heart rate up.

7. Straight leg deadlifts with dumbbell.

Hold a dumbbell in each hand. Balancing on one leg, extend the other leg back and bend over, keeping your back straight. Extend arms to the ground, bring yourself back up & leg back to rest, then repeat other side. 10-15x per leg.
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Why? It will hurt. But it is oh-so-worth it.
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