Do This 10-Minute Thigh Workout at Home for Sexy, Lean Thighs

By Top.me
Top.me

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Stronger, longer, leaner thighs – yup, you can get those. Here is an amazingly effective upper-leg workout to tone your inner and outer thighs. And the best: You can do this thighs workout at home in just 10 minutes!

If you are looking for more exercises, check out our article on the 12 Most Effective Exercises for Slim Legs and a Tight Butt.

But let’s get on with our thighs workout. For this workout you’ll need a mat, a circle or ball or a towel for better resistance. Do 2-3 rounds without any rest between the exercises. Rest for 1 minute at the end of each round.

1) Glute Bridge with Knee Squeeze

Use a circle, a ball or a towel.

Glute Bridge Squeeze Exercise

 

  1. Lie faceup with your knees bent and feet flat on the floor.
  2. Place a circle, a ball or a towel between your knees and hold it there as you perform the movement.
  3. Raise your hips making a straight line from your shoulders to your knees. Pulse for 5 times, then lower your hips. That’s one rep.
  4. Repeat for 10 times. 

2) Inner Thigh Lifts

To add some resistance, use ankle weights.

Inner Thigh Lifts

  1. Lie on your right side, flat against the floor resting on your right upper arm.
  2. Bend your left (top) leg at the knee and cross it over. 
  3. Keep your right leg straight. Using inner thigh muscle (adductor), lift right leg off floor. Keep left toe in flexed position (not a pointed position). 
  4. Using resistance with the inner thigh muscle (not gravity), slowly lower your leg. 
  5. Do 20 lifts with your right leg and then change the leg and do another 20 lifts.

3) L-Shape Leg Lifts 

L-shape Leg Lifts

  1. Lie on your left side, flat against the floor resting on your left upper arm.
  2. Put your straight legs at a 90 degree angle.
  3. Lift  your right leg off the floor keeping your body in a 90 degree position and slowly lower your leg. 
  4. Keep right toe in flexed position (not pointed).  
  5. Do 20 lifts with your right leg.

4) Rainbow Leg Lifts 

Rainbow Leg lifts

  1. Lie on your left side, flat against the floor resting on your left upper arm.
  2. Put your straight legs at a 90 degree angle.
  3. Lift  your right leg off the floor making a rainbow. 
  4. Keep right toe in flexed position (not pointed).  
  5. Do 20 reps, than change leg.
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