No-Equipment Inner & Outer Thigh Workout

15 minutes is all it takes to sculpt tighter and stronger thighs at home! Add this quick no-equipment inner and outer thigh workout to your favorites, do it once a week and, in no-time, you’ll start seeing two of the biggest trouble zones for women getting trimmed and toned!

No-Equipment Inner & Outer Thigh Workout

Description: Repeat this circuit 2 times and rest for 60 seconds between sets.

Equipment: no equipment

WARM UP & COOL DOWN

No-Equipment Inner & Outer Thigh Workout Instructions

1. Squat side kick: 45 seconds. Start in a squat position with your hips back and your feet shoulder-width apart. As you stand up switch your weight to the right leg and lift your left leg out to the side. Return to the squat position and repeat with the right leg.

2. Frog bridge: 45 seconds. Lie on your back, bend your arms and knees, press the soles of your feet together, and let your thighs fall open. Squeeze the glutes, lift the hips off the mat, and pause for 1 second. Lower your hips and repeat the movement for 45 seconds.

3. Curtsy lunge side kick: 30 seconds + 30 seconds. Stand with your feet hip-width apart, take a big step back with your right leg, crossing it behind the left, and lunge. As you stand up, kick your right leg out to the side and up. Repeat for 30 seconds and then switch sides.

4. Diamond kicks: 45 seconds. Lie on your back with your arms by your sides, raise the legs toward the ceiling, bend the knees and bring the soles of your feet together (like a frog). Extend the legs out to the sides as far as possible, and then squeeze the inner thighs to bring them together. Return to the frog position and repeat until the set is complete.

From the Shop

5. Gate swings: 45 seconds. Start in a sumo squat position, with your feet in a wide stance, your toes pointing out to the sides, and your thighs parallel to the floor. Jump up, crossing your legs. Jump again, uncrossing them. Bend your knees, press your hips back and return to the starting position. Repeat for 45 seconds.

6. Circles in the sky: 30 seconds + 30 seconds. Lie on your back with your legs extended and your hands supporting your head. Raise your shoulders off the floor, lift your right leg to a 90-degree angle, and raise your left leg only a few inches from the ground. Slowly rotate your right leg, making small clockwise circles of about 1 foot in diameter. Complete a set in one direction and then switch, rotating counterclockwise. Lower both legs, switch sides, and repeat.

7. Lunge back kick: 30 seconds + 30 seconds. Start with your feet hip-width apart, take a step to the front with your right leg, and lunge. As you come back up, kick your right leg back and squeeze the glutes. Return to the starting position, repeat for 30 seconds and switch legs.

8. Fire hydrant: 30 seconds + 30 seconds. Get on your hands and knees, with your wrists under your shoulders and your knees hip-width apart. Keeping the knee bent, raise one leg up and out to the side, until it’s level with your hip. Return to the starting position, repeat for 30 seconds, and then switch legs.