If you’ve ever found yourself with irritated or bruised inner thighs after going for a walk, you’re not alone. The inner thigh is one of the most common problem areas that most women seem to be concerned with. If you’re one of those women, you’ll want to check out the following inner thigh toning exercises.

Before you begin trying the exercises below, it is always best to stretch the inner thigh muscles to prevent injury. An effective way to stretch the inner thigh muscles is by sitting in a position that allows you to bring the soles of your feet together. Next, drop your knees towards the floor and wrap your hands around your feet. By doing so, you should be able to feel a gentle stretch in your inner thighs.

Inner Thigh Lift

Start by lying on your left side. Next, bend your right leg until it is resting on the floor in front of you. Extend your left leg straight and slowly lift it about six inches off of the ground. Hold the pose for a count of 5 and then slowly lower the leg back to the starting position. Repeat this exercise for 10 reps and then roll to your right side and repeat again.

Inner Thigh Squeeze

Begin by lying on your back with a large pillow pressed between your lower legs. Gently squeeze the pillow using your lower legs and hold for a count of 5. Return to the starting position and repeat the exercise for 10 reps.

Inner Thigh Lung

Begin by standing with your left leg forward and your right leg back. With your knees bent and your chest up, slightly move your hips back as if you’re sitting and squat down. Keeping your back straight, push your body weight up and stop just before your knees are straight. Reverse the motion back down and repeat the exercise for 10 reps. Switch legs and repeat again.

Inner Thigh Climb

Start by standing sideways on the bottom of a set of stairs while holding on to the railing for balance. Place your right foot on the first step and cross the left leg over the right leg to get to the next step. Repeat this exercise until you have reached the top of the stairs.

Cable Adductor Machine

If you belong to a gym, an effective way to shape your inner thighs is by using the cable adductor machine. To use the machine, sit with your back pressed against the machine while holding the two handlebars and pressing your legs against the foam pads. Slowly bring your legs together and hold for a count of two before returning to the starting position. Repeat this exercise for 10 reps. As you progress, you can increase the weight of the machine and set the foam pads to a wider position for maximum results.

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