Balancing Your Body and Mind

6 Exercises for a Lean Inner Thigh Gap

Want to lean up your legs for a wider inner thigh gap? This inner thigh workout is definitely one to try out!

Katya demonstrates her inner thigh workout with 6 exercises that keep her legs lean and toned. This workout will also tone your quads and hamstrings and will help get rid of some fat on your thighs!

Here are the 6 inner thigh exercises:

1. Plie / sumo squats
2. Plie / sumo pulses
3. Single leg lateral hops
4. Bridge raises
5. Raised bridge pulses
6. “The gap toner”

1. Plie squats or sumo squats
Your feet should be placed wider than shoulder width and your toes should be pointing out. Bring your hands in front of you and lower into a squat. Go as low into the squat as you can, making sure to keep your knees above your toes.

Make sure to push up from your entire foot. The balls of your feet, and your heels. Dont round your shoulders. Keep you back straight, and core tight. It’s important to always exhale when you are contracting the muscle, so make sure you inhale as you go down, and exhale on the way up. Do as many reps as you can for 1 minute. 

2. Plie or sumo pulses
Bend your legs until you’re in a squatting position, then pulse up and down for 30 seconds if you can.It should burn pretty good by the end. Its a great way to warm up your inner thighs. 

3. Single leg lateral hops
Place an object on the floor as a marker (or you can imagine a spot to jump over). Standing on one leg, jump left and right with your knee slightly bent. Continue hopping back and forth at least 10 times on each leg. You can start with a narrow distance until your knees becomes stronger, then widen the distance. Keeping your balance might be a challenge at first, but stick to it and your stability will grow.

4. Bridge Raises 
This is a great exercise for your inner thighs and your butt or glutes.
Lay your back flat on the floor, bend your legs, keeping your knees together and your feet separated. Use a pillow or a rolled towel between your thighs. Lift your hips up and lower them down. Squeeze your knees together as you go up and down. The tension should be there the whole time. 

5. Raised Bridge Pulses
In the same laying position as the last exercise, lift your hips into a bridge with the pillow between your knees. Slowly squeeze the pillow with your knees 30 times. Then lower your pelvis and relax your back.

6. Inner thigh lifts or “the gap toner”
Lying on the floor on your side, extend your bottom leg out and cross your top leg over it.  Prop your head up with your hand or rest your head on your arm.
Begin by lifting your bottom leg upward. To keep the tension directly on your inner thigh, keep your foot paralell to the floor and focus only on raising the heel of your foot toward the ceiling. Your upper body should stay still while you do this.

With all the exercising you do, try to remember quality, not quanity. Focus on good form and breathing correctly until you feel a good burn. This is more important than the number of reps you do.

I hope you enjoy this workout!

Let me know what you think below and subscribe if you want more.

Thanks for watching 

Katya & Matt