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This inner and outer thigh workout is perfect if you want to tone your thighs without making them bigger.

I know that thighs are a problematic area for a lot of women. And I also know that a lot of you have been pushed to do lots of leg workouts (especially squats and lunges) that make your thighs bulk up, instead of slim them down.

That’s why I wanted to post this super quick and effective workout that will help you tone your inner and outer thighs without building too much leg muscle.

And you can do it from home without any equipment! It can be done alone, or after your workout for an extra burn. I did this after cardio.

Enjoy! :)

WATCH THE WORKOUT VIDEO

HOW TO COMPLETE THE WORKOUT

  • Complete each exercise for 30 seconds, without any rest.
  • Make sure you do 30 seconds per side if it’s a one sided exercise.
  • After 1 round, rest for 1-2 minutes.
  • Then repeat another 1-2 times.

Good luck!

THE EXERCISES

1. PLANK ALTERNATING LEG TAPS 

inner and outer thigh workout

2. LYING LEG CIRCLES 

inner and outer thigh workout

Do 30 seconds per direction, and also 30 seconds each leg.

3. FIRE HYDRANT EXTENSION TAPS

inner and outer thigh workout

Do 30 seconds each side

4. NARROW GLUTE BRIDGES 

inner and outer thigh workout

Make sure your feet are together.

5. LYING BUTTERFLY CIRCLES 

If you like this style of workout and want to tone up your legs, butt (and all over!) without making them bigger, check out my 3 Steps To Lean Legs Program. I’ve designed them to do is exactly this :)

Love Rachael Xx

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

26 Responses

  1. Hi! I’m wondering if I can do this workout or your 3 Steps to Lean Legs Program without sliming my butt and hips. I want to keep my hourglass figure. LOL. Thank you!

    1. Hi lovely! Unfortunately, we can’t spot reduce. If you want to slim down and lose fat in certain areas, the best way is to lose weight overall. You can still incorporate the right exercises that will help tone your hips and make your glutes perky. :)

    1. Hey lovely <3

      Yes! It will help with preventing soreness and any possible injuries.

      Also, makes your muscles recover faster and performing the workout properly. :) xx

      Love,
      Ana

  2. I have been doing your Lean Legs Program for two months now, along with mixing in your workouts on your blog,, and I am thrilled with results . I struggle with whether or not to use ankle weights for the leg workout though. I am a Mesomorph and want the slim toned legs but fear bulk if I use them. You have said you don’t use them because your body weight is sufficient but in the Lean legs Program you use weights?! What do you recommend??

    1. Hi lovely,

      thanks for reaching out! <3

      You can use 2-5lb ankle weights, it'll make the workouts more challenging :) Don't worry, it's low weight so it won't cause any bulkiness.

      I hope this helps! Please let me know if you have any questions! xx

      Love,
      Sanja

  3. Hello
    I am really keen on joining your 3 steps to lean legs program but my only worry is whether the diet chart provided would really fit into an everyday indian diet
    So i would love if you could share some examples for the same
    I hope I can see them being incorporated in my everyday diet which would make it easier for me to join your program

    1. Hey lovely,

      It is so exciting that you wish to start your fitness journey! :)

      I’d like you to take a look at a preview of the regular non-vegan diet that’s in the Program.
      There is also a vegan version included. :)

      Also, you don’t have to follow the provided diets. :)
      You can make your own diet plan, just make sure that you eat healthily and stick to your recommended daily calorie intake and macros breakdown for your body type. :)

      If you have any other concerns, feel free to contact info@rachaelattard.com and we will gladly help you! :)

      Love,
      Ana

    1. Hi lovely,

      Rachael recommends doing it 3 times a week :) Let me know if you have any questions!

      Love,
      Sanja

    1. Hi lovely,
      The number of calories you burn during workouts depends on your weight, age, gender, etc. So it’s hard to give a specific amount as it will be different for everyone. The best way to find out is to wear a heart rate monitor or use a Fitbit / Apple watch.
      Hope this helps! xx
      Love,
      Tina

  4. Hi
    I’m very intrigued by your program(s). It is so rare to find someone that acknowledges that legs can bulk up. What’s your opinion on intermittent fasting? Does your eating plan follow macros, calories, carbs or????

    1. Hi lovely,
      The meal plan in the Lean Legs Program has a daily recommendation of macros and calories that’s different for each body type. There’s also a guide on how to calculate your ideal macros and calorie intake if you ever wish to modify the plan and there’s a macros and calorie breakdown of each meal.
      Please have a read of these blog posts for a more detailed info about intermittent fasting:

      https://www.rachaelattard.com/intermittent-fasting-women/

      https://www.rachaelattard.com/intermittent-fasting-good-weight-loss/

      Love,
      Diana xx

  5. is this workout okay for all body shapes ??? I think I am combination of endomorph and Mesomorph so will this workout making your legs bulky and make them bigger cuz I don’t want to change the size of my legs

    1. Hi lovely,
      Yes, this workout is suitable for all body types :) I would only suggest avoiding HIIT and heavy lifting if you gain muscle easily.
      If you find you’re between the mesomorph and endomorph body types, please follow the endomorph guidelines! xx

      Love,
      Diana

  6. Hi Rachael,

    I was wondering (for those of us without yoga mats and bedrooms the size of large closets), would it be possible to do these (leg) exercises on our bed?

    Thank you for your reply!

  7. Hi Rachael,just wondering if these exercises make the thighs smaller? I’ve had such trouble trying to find the right workouts to reduce the size of my thighs as mine get bulky quite easily. Every time I find an inner thigh workout that I think is working it always ends up making my inner thighs more muscly instead of reducing the size. Would this workout along side the lean legs workout make my thighs smaller?
    Thanks so much!

  8. Hi Racheal,

    love your details explanation and video, just wanna check with you about whey protein, do you recommend to drink after 30 minute of walking?

  9. Hi Rachael!

    This is very nice workout! Are all these exercises targeting saddlebags? I would like to work to decrease my saddlebags and wonder if you can recommend good exercises for this area? Thx

  10. Thanks for the workout Rachael! I’m going to add this to the end of my next gym session and see if I can get a good burn in the legs :)

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