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Inner and Outer Thigh Workout

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 

inner and outer thigh workout

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

Picture of Rachael

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.

14 comments on “Inner and Outer Thigh Workout (For Lean Legs)”

  • KarenK says:

    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????

  • Michelle says:

    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

    • Diana - Lean Legs Support says:

      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

  • YS says:

    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!

    • Diana - Lean Legs Support says:

      Hi lovely,
      Of course you could try doing these workouts on your bed :)

      Love, Lean Legs Club support
      xx

  • Aliya says:

    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!

    • Rachael Attard says:

      Hi lovely, this workout will help tone up and lift the area, but the best thing for slimming down inner thighs is actually cardio – have a read of this for some more tips. Good luck! xx

  • Angel says:

    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?

    • Rachael Attard says:

      Hi lovely, I love adding it to my morning smoothies after my walk. But it’s not 100% necessary xx

  • Geri says:

    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

    • Rachael Attard says:

      Hi lovely, the best thing to get rid of saddlebags is a combination of cardio and the style of workouts in this post :) xx

  • Olivia says:

    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 :)

    • Rachael Attard says:

      You’re welcome! xx

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