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
2. LYING LEG CIRCLES
Do 30 seconds per direction, and also 30 seconds each leg.
3. FIRE HYDRANT EXTENSION TAPS
Do 30 seconds each side
4. NARROW GLUTE BRIDGES
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
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It’s FREE
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!
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. :)
hi! should I have to do warm-up and stretching for thigh workouts?
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
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??
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
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
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
Hello, (Alongside other cardio exercises like walking) How often should we do exercises like this?
Hi lovely,
Rachael recommends doing it 3 times a week :) Let me know if you have any questions!
Love,
Sanja
Hi Rachael how many calories do you burn with this exercise
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
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????
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
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
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
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!
Hi lovely,
Of course you could try doing these workouts on your bed :)
Love, Lean Legs Club support
xx
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!
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
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?
Hi lovely, I love adding it to my morning smoothies after my walk. But it’s not 100% necessary xx
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
Hi lovely, the best thing to get rid of saddlebags is a combination of cardio and the style of workouts in this post :) xx
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 :)
You’re welcome! xx