We can probably all agree that the whole thigh gap trend needs to disappear and there is nothing wrong with the insides of your legs touching! BUT, having said that, toning this area can be the key to rocking super strong, super sexy legs. In a quest to discover how you can master the inner thighs, Women’s Health turned to their favorite trainers. Here are their top moves for tightening and toning this trouble zone.
BAND SIDE LEG RAISE
Why this move rocks: It may be a small move but it is super effective, explains David Jack, a fitness expert and certified strength and conditioning specialist. Bonus, you’ll get a slight core workout as those muscles are engaged to counter the leg movements.
How to do it: Lie on your left side on the floor. Loop a mini-band around both ankles. Rest your had on your left arm, and brace your right hand on the floor in front of your chest. (A). Without moving any other part of your body, raise your right leg as high as you can (B). Pause, then return to the starting position.
Why this move rocks: “These work every muscle of the lower body,” says, Craig Ballantyne, a certified trainer and author of Turbulence Training. “To target your inner thighs even more, just take a wider stance.”
How to do it: Hold a dumbbell vertically next to your chest, with both hands cupping the dumbbell head (A). Lower your body as far as you can by pushing your hips back and bending your knees (B). Pause, then push yourself back to the starting position.
Why this move rocks: With side-to-side movement, this move targets your adductors, or your inner thighs says strength and conditioning coach Mike Boyle. Plus, it is great for quads and glutes too!
How to do it: Place your hands on your hips, pull your shoulders back, and stand as tall as you can (A). Lift your left foot, and take a big step to your left as you push your hips backward and lower your body by dropping your hips and bending your left knee (B). Pause, then quickly push yourself back to the starting position.
CABLE PULL THROUGH
Why this move rocks: This move targets the hamstrings as well as the adductors. AND it can help you develop a round butt, says, Tony Gentilcore, a certified personal trainer and strength and conditioning specialist.
How to do it: Attach a rope handle to the low pulley of a cable machine. Grab an end of the rope in each hand, and stand with your back to the weight stack. Bend at your hips and knees, and lower your torso until it’s at about a 45-degree angle to the floor (A). Thrust your hips forward, and raise your torso back the starting position (B).
Why this move rocks: Celeb personal trainer Ashley Borden, says this multitasking move targets your inner thighs, quads, hamstrings, glutes, core, and shoulders!
How to do it: Grasp a head of a heavy dumbbell in each hand, and hold the weight at arm’s length in front of your waist. Set your feet at about twice your shoulder width with your toes turned out slightly (A). Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees (B). Pause, then slowly push yourself back to the starting position.