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The primary role of the inner-thigh muscle is to flex and extend the femur (thigh bone) while walking—when the leg is in front of the body the inner thighs create extension, when the leg is behind the body they create flexion. This exercise is excellent for targeting those muscles, along with the hamstrings and glutes, says Pete McCall, certified personal trainer at Function First in San Diego. It uses the inner-thigh muscles the way they're designed to be used and enhances tone without increasing size (hypertrophy) of the muscle fibers, he says.
To do it: With arms by sides, step right foot forward, lowering into a lunge. Shift weight into right leg and stand up, balancing on right leg with left knee bent.
Extend left leg back while right knee bends slightly, hinging forward from hips (body should almost make a straight line from left heel to head). Immediately swing left leg forward into a lunge and repeat on the opposite side. That's one rep. Do 2 to 4 sets of 8 to 12 reps, resting 30 to 45 seconds after each set.
16 top fitness experts share their go-to move for slim, sculpted hips and thighs
16 top fitness experts share their go-to move for slim, sculpted hips and thighs.