10 Top fitness experts share their go-to move for slim, sculpted hips and thighs
This exercise provides a unique training stimulus for the lower body that will shape your glutes and thighs from every angle.
To do it: Stand with feet much wider than shoulder width, arms relaxed by sides. Squat as deep as possible to the left, while turning right toes up, flexing right foot (right leg remains straight and torso leans slightly forward to maintain balance). Extend arms straight out from shoulders. Return to the starting position and perform on the opposite side to complete one rep. Do 2 to 4 sets of 8 to 12 reps.
2.Criss-Cross Power Jacks
This move effectively targets the inner-thigh muscles while also engaging your whole body and increasing heart rate (meaning more calories burned!).
To do it: Stand with feet together and take a deep breath in. As you exhale, jump feet out wide and cross arms overhead. From there, scissor legs, crossing left leg in front of right, as left arm crosses over right at chest level. Immediately repeat, alternating sides each time.
Matthews recommends using this move as part of a circuit, completing the exercise for 30 to 45 seconds before transitioning to the next strength move.
3.Scissor Legs Plank
In addition to targeting the inner thighs, supporting the scissor movement in this exercise forces your arms, chest, core, and glutes to engage.
To do it: Begin in a full plank position with each foot on a folded towel, paper plate, or gliding disc. Keeping upper body stable, slide feet apart, opening legs as wide as possible, and then slowly squeeze inner thighs to slide feet back together. Do 2 sets of 15 reps, resting in between sets as needed.
The frog bend is an ideal exercise for when you’re short on time or traveling because you only use gravity for resistance—no equipment necessary.
To do it: Lie faceup with legs extended straight over hips, feet flexed, heels together, and toes turned out.
Slowly bend knees out to the sides, and then straighten, using your inner-thigh muscles to control the movement. Do 3 sets of 12 reps, resting in between each set as needed.
5.Squeeze and Lift
The small range of motion in this isolated movement makes it a great option for people with very weak inner-thigh muscles or those dealing with a groin injury.
To do it: Place a small ball between ankles (can be a soft weighted ball, air-filled ball, or medicine ball, but softer balls are more comfortable), and lie on right side, supporting head with bent right arm. Bend top arm and press hand on the floor in front of chest to help stabilize body. Squeeze inner thighs to secure ball. Lengthen legs and then press bottom leg up toward top to lift both legs about 6 inches off the ground. Hold for 5 counts. Do 10 reps; repeat on opposite side
To do it: Stand with feet wide, knees and toes pointed out, reaching hands down to the floor. Squat down as low as possible while keeping chest lifted and knees tracking over toes.
Jump up in the air and rotate body a quarter turn to the right while bringing feet together, swinging arms overhead to help propel body up. Land in a deep squat, facing right side of the room. Continue to complete a full rotation. Repeat as many times as possible for 1 minute, then repeat to the left.
“This sequence should make you breathless, so use 20 to 40 seconds to recover properly before doing it again (or doing another exercise