Outer Thigh Exercises

Thighs are often a problem with most of the women, as women are more predisposed to store fat in and around the thighs and buttocks. At the same time, these areas can also be genetically more predisposed to cellulite. Although there are many surgical methods available, inner and outer thigh exercises is the most appropriate answer to the problem, as the results are long-lasting as compared to all the other methods.

Exercises to work the Inner and Outer Thighs

Inner and outer thighs are muscles which are not used frequently or they are not activated during routine activities we undertake. When these muscles are not activated and exercised, the inner and outer thighs get flabby and bulky. These exercises will help in toning the thighs and the thighs will firm up and become tighter. In this article, we will primarily concentrate on the outer thighs. The outer thigh muscles are also known as abductor muscles. These muscles extend along the sides of the hip joint. Now let's see the exercises that can be done at home and also at gyms.

Squats
This is one of the best thigh exercise. Hence, it is important that it becomes a part of your exercise schedule.

• Stand with your back against the wall and keep shoulder width distance between your feet. Your toes should be slightly duck toeing out.
• Inhale as you slowly lower yourself into a squat position, as you slide down the wall.
• Exhale, hold the position, and slowly come back to the starting position.
• Repeat the exercise 10 to 12 times.

Outer Thigh Lift - Lying
Although the exercise looks very simple, this exercise is rated as one of the best upper outer thigh exercises, certainly after squats.

• Lie on your right side and support your neck with your right hand.
• Place your left hand on your left hip, keep your legs straight and slowly lift your left leg to about 6 inches off the floor.
• When you lift your leg, flex your feet for a better stretch.
• Repeat this exercise 10 to 12 times on either side.

Outer Thigh Lift - Standing
If you are working out in the gym, you can use weights to do this exercise. In case you are working out at home, you can make use of filled cans or bottles.

• Stand close to a wall or chair for support with your left side towards the wall.
• Bend your right knee to an angle of 90 degrees, out to the side as much as you can and lift the leg.
• Lower the leg, but do not touch the leg to the ground and repeat the exercise.
• This exercise should be repeated about 12 to 15 times on either leg.
• If you are going to use weights, place free weights on the outer thigh, when you do the exercise.

Side Lunge
It is important you follow the instructions of this exercise properly to avoid injuries. To do this exercise, you will need a step. You can also make use of the first step of the staircase.

• Step with your right leg on the step, but on the left side, so that there is a twist around outer thigh.
• Extend the left leg behind you and slowly go down into a lunge.
• Hold in the position and come back to the starting position, by pushing into the right heel.
• Repeat this exercise on both the sides 15 times.
• When you are doing this exercise, if you feel any cramping, stop immediately.

Leg Rotation
This is also a simple exercise, which helps in toning the inner and outer thighs.

• Lie on any side on a mat and support your neck with your hand.
• Bend the arm on top and place it in front of your chest for support.
• Ensure that both your hips are placed one top of another.
• Bend the knee on top and place the foot in front of you and lift the leg at the bottom off the floor about 6 inches from the floor.
• Hold in the position, bring the bottom floor down, but do not touch the floor. Repeat the exercise 15 times on each leg.

Along with these exercises, you will also need to include some cardiovascular exercises in your schedule. Walking exercise is known to work wonders on the thighs. At the same time, you will also have to take care of your diet and be off junk and oily food.