08 July, 2011
How to Tone Inner Thighs & Waist Fast
Your inner thighs, or adductor muscles, help move your leg across your body. The oblique muscles make up your waist. Performing exercises to target these muscles, in combination with aerobic exercise and a healthy diet, can reduce fat and increase your muscle tone. Strengthening movements often involve multiple muscles, allowing you to work harder and tone more areas. You can tone and strengthen several muscles in your legs as well as your abdomen and waist in a few exercises. If you are pressed for time, these multitasking movements can yield results. Talk to your doctor before beginning to exercise.
Partner-Assisted Bodyweight Squats
Stand approximately one arm's length away from your partner, facing him.
Stand with your feet slightly wider than hip-width apart, and reach out to grasp your partner's forearms.
Shift your hips backwards and down, hinging at the knees until you and your partner's thighs are almost parallel to the floor. Your knees should not bend over your toes.
Engage your abdominal muscles, keep your back straight and grip your partner's forearms while you each rise up out of the squat.
Repeat 10 to 15 times, depending on your fitness level, and complete two to three sets.
Assume a pushup position with your hands directly under your shoulders and your body in a straight line. Engage your abdominal muscles to keep your back in the correct position.
Exhale and pull one knee into your chest while maintaining your form.
Rotate your hips to bring your knee across the front of your body.
Move your knee in the opposite direction, away from your torso, until you cannot rotate further without bending your spine.
Come back to center and repeat on the other side.
Abdominal Ball Raise
Lie on your back on a mat or the floor, placing an exercise ball between your legs.
Squeeze the ball with your legs to activate your inner thighs and pull your navel in to contract your abdominal muscles and protect your back.
Raise the ball off the floor and hold for three seconds.
Lower the ball back to the floor, keeping your abdomen engaged, and repeat up to five times.
Target your obliques by modifying the exercise. Raise the ball off the floor and let your legs fall down to one side, stopping before you reach the floor.
Raise the ball up to center and repeat on the other side.
Warming up before and cooling down after exercise can help prevent injuries.
If you experience pain or extreme fatigue during these exercises, stop immediately. If symptoms persist, contact your physician.
- American Council on Exercise: Partner Assisted Bodyweight Squat
- American Council on Exercise: Hip Rotations (Push-up Position)
- Lean It Up: 14 Uber Lower Abs Exercises To Flatten Your Belly And Carve Out A Sharp V-Cut
- ACSM’s Complete Guide to Fitness & Health; Edited by Barbara A. Bushman, PhD, FASCM
- Warming up before and cooling down after exercise can help prevent injuries.
- If you experience pain or extreme fatigue during these exercises, stop immediately. If symptoms persist, contact your physician.
- VladislavStarozhilov/iStock/Getty Images