Toned and Sculpted Inner and Outer Thighs – No-Equipment 12-Minute Burn Home Workout

Find out below the best and most effective 12-minute no-equipment burn home workout for inner and outer thigh for women that will help you sculpt and tone your thighs in no time if you practice it. 2-3 times a week.

Many people mistakenly believe that they can only achieve the desired results if they train at the gym, which is why they give up the idea of ​​practicing certain physical activities at home (see why I chose to train at home).

In reality, there are many exercises for toning your thighs that you can perform at home easily and quickly. There is no need to invest large sums of money in various expensive devices.

The muscles of the inner thighs are harder to work and not every exercise you do will have an impact on this area. That is why it is preferable to resort to a few movements that aim exactly at the inner thighs and do them as often as possible.

Once you learn how to do these exercises and get into your daily routine, it will be easy for you to do this workout while watching TV.

I recommend that you combine several exercises in a workout that you constantly adapt to your endurance and skills, to get the best results.

Find out below the best and most effective 12-minute no-equipment burn home workout for inner and outer thigh for women that will help you sculpt and tone your thighs in no time if you practice it. 2-3 times a week.

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To prevent possible injuries, don’t forget to warm up at least 5-10 minutes before start training.

Today’s workout for inner and outer thighs consists of:

12 exercises

45 seconds execution for each exercise

15 seconds rest between.

The 12 exercises for inner and outer thighs are:

1)    Sumo Squat Pulses

2)    Squat + Side Leg Raise (right foot)

3)    Squat + Side Leg Raise (left foot)

4)    In and Out Squat Jumps

5)    Side Lunges

6)    Bridge Raises

7)    Inner Thigh Pulse (right foot)

8)    Inner Thigh Pulse (left foot)

9)    Curtsy Lunge

10)  Rainbow Leg Lift (right foot)

11)  Rainbow Leg Lift (left foot)

12)  Leg Split

1. Sumo Squat Pulses

How to do it:

•      Begin in a wide stance with toes out at a comfortable angle. Your knees will need to stay aligned with your toes, so don’t go out too far.

•      Bend the knees and lower down into a squat, keeping knees in line with toes, abs contracted, and back straight.

•      Only go down as low as you can without compromising your flexibility, and on this point pulse for 3 times. 

•      Push back to start without locking the knees.

2. Squat + Side Leg Raise (right foot)

How to do it:

•      Stay tall, the feet are shoulders width apart, the chest is lifted.

•      As you squat down, you’re going to maintain that nice position with your squat, don’t let your chest lean forward, and make sure you’re sitting back on your heels.

•      So, squat down, as you come up you’re going to lift to one side and squat back down.

•      That’s one rep.

3. Squat + Side Leg Raise (left foot)

How to do it:

The same as at point 2, only switch the leg you’re lifting.

4. In and Out Squat Jumps

Please believe me when I tell you that you will feel the burn! This exercise will tone your lower body in no time and will burn a lot of calories. 

How to do it:

•      Starting position: Position your legs wider than your shoulder-width and maintain the back straight. 

•      From the starting position squat down, and when your butt is parallel with the floor, jump up, and then bring your feet together by tapping them.

•      Then return to your squat position and repeat.

5. Side Lunges

How to do it:

•      Stand with your feet shoulder-width apart.

•      Keep your core tight.

•      Keep your toes facing forward.

•      Move your right leg to the side.

•      Lower your body while keeping your left leg straight.

•      Return to the starting position and repeat with the other side.

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6. Bridge Raises

How to do it:

•      Lie down on your back with your legs bent at the knees and your feet close to your butt, hip-width apart.

•      Put a towel or a pillow between your knees.

•      After that, lift your hips off the floor, hold at the top for 3-4 seconds, and lower back to the initial position.

•      When you raise your hips, don’t forget to squeeze the towel or the pillow you have between your knees as high as you can.

•      Your body should form a straight line from the knees up.

7. Inner Thigh Pulse (right foot)

Photo Source: Shape Magazine

How to do it:

•      Lie on your right side, elbow supporting your torso up.

•      Cross your left leg over your right, planting it in front.

•      Work your inner thigh to lift your right leg up and down without dropping it to the floor.

•      Continue to pulse your right leg until the end of the 45 seconds.

I can guarantee that you will feel the burn in the inner thigh.

8. Inner Thigh Pulse (left foot)

How to do it:

•      Lie on your left side, elbow supporting your torso up.

•      Cross your right leg over your right, planting it in front.

•      Work your inner thigh to lift your left leg up and down without dropping it to the floor.

•      Continue to pulse your left leg until the end of the 45 seconds.

9. Curtsy Lunge

How to do it:

•      Stand with your feet hip-distance apart and let your arms fall at your sides.

•      Draw a semicircle with your right foot, moving it clockwise until it crosses behind your left foot. Keep your right toe tucked and clasp your hands together at your heart.

•      Lunge down as deeply as possible, hovering your knee a couple of inches off the floor.

•      Slowly return to the standing curtsy position.

•      Repeat the lunge on the other side.

10. Rainbow Leg Lift (right foot)

GIF Source: Pvolve

From my point of view, this is one of the best, if not the best inner thigh toning move

How to do it:

•      Common onto the ground, and then place yourself on your all fours.

•      Right leg straight, extend it to the side, then draw a half-circle to bring it to the opposite side as far as possible.

•      Focus on using your inner thigh for the movement.

•      Continue on this side until the end of the 45 seconds.

11. Rainbow Leg Lift (left foot)

How to do it:

•      Common onto the ground, and then place yourself on your all fours.

•      Left leg straight, extend it to the side, then draw a half-circle to bring it to the opposite side as far as possible.

•      Focus on using your inner thigh for the movement.

•      Continue on this side until the end of the 45 seconds.

12. Leg Split

Photo Source: POPSUGAR

How to do it:

•      Lie on your back with your legs up towards the ceiling.

•      Keep them straight and slowly split them to the side as much as possible and bring them back together again.

•      Everyone’s flexibility is different, so don’t worry about how wide your split is.

Conclusion:

As you can see, there are many exercises for toning the thighs (both inner and outer) that you can practice at home. Therefore, give up the excuse that you don’t have time to go to the gym and dedicate at least a few minutes a day to this simple home workout.

You will discover on your own how many wonderful benefits these inner and outer thigh exercises offer to your muscles.

My recommended fitness equipment, accessories, and devices:

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