Looking for exercises for thin thighs? (Heck yes!)

Want an easy thigh workout you can do without equipment?  (Yep!)

This bodyweight-only thin thigh workout is for you!

Confession… my thighs are my number one source of insecurity.

Before I was a trainer, I used to do tons of leg exercises to try to slim down my thighs but they’d get big and bulky instead…

So there I was getting results I didn’t want, wasting tons of my time in the gym, and thinking something was wrong with me… when the reality is, I wasn’t using the right strategy for my goal.

Plus, it’s hard to find time to workout… I find this especially true for women who are busy doing all. the. things. (Can I get an amen??)

If you want toned, thin thighs (without adding bulk) it’s best to avoid heavy weights and use bodyweight exercises only.

Because you’re not adding weights from equipment, you can move faster…

…and when you’re able to move faster, you increase your heart rate.  That means you can burn fat and target your thighs at the same time!

This means better results, in less time for you.  (Woo!)

 

 

That’s exactly what this thigh workout will help you accomplish… actually make that 2 workouts with the best exercises for thin thighs.  The first is more advanced.  The second is better suited for beginners.

Both workouts are quick, easy, and you require any equipment.

All you need is 30 (or 20) minutes and a timer to keep you on track.  Ready?  Let’s do this!

 

The Best Exercises for Thin Thighs

 

Clam thin thigh exercise being done by trainer Christina Carlyle

CLAMS

Lie on your side on the floor. Bend your legs and stack your knees and ankles. Exhale and lift both of your legs off the floor, about 6 inches. This is your start position. Keeping your heels together, open and close your knees, like a clamshell. Do as many as you can until you feel the burn. Once you feel the burn do 5 more then stop.   Complete the same number of reps on the other side to complete your set.

 

Firehydrant thigh exercise being done by trainer Christina Carlyle

FIREHYDRANT Exercise

Start in an all-fours position with your wrists and knee stacked under your shoulders and hips. Your back should be parallel to the ground, not arched or bowed downward. Keeping your hips square to the floor, raise one knee up and out to the side, until your inner thigh is parallel to the ground. Hold for a count then return to the start position to complete one rep. Complete the same number of reps with your other leg to complete one set.

 

Curtsey Lunge thigh exercise being done by trainer Christina Carlyle

CURTSEY LUNGE

Stand with your feet shoulder-width apart. This is your start position. Cross one leg back behind you as you lower down into a curtsey.  Push up to the start position to complete one rep.  Do the same number of reps with both legs to complete one set.

 

Inner thigh pulse exercise being done by trainer Christina Carlyle

INNER THIGH PULSE

Lie on your side and straighten your bottom leg with your toe pointed. Cross your upper leg over the top and plant your foot flat on the floor. This is your start position. Lift your leg up off the floor as far as you can then lower back down to the start position to complete one rep.  Quickly pulse your toe up and down, racking up reps until you feel the burn. Once you feel the burn do 5 more. Complete the same number of reps with both legs to complete your set.

 

Knee flapper thin thigh exercise being done by trainer Christina Carlyle

KNEE FLAPPERS

Lie on your side on the floor. Bend your legs and stack your knees and ankles. Exhale and the upper leg up and off the floor, about 6 inches over your other leg. This is your start position. Keeping your heels together, lift your knee up as far as you can like a clamshell. Quickly lower your leg down just above the ground, then flap your knee back up, quickly adding up reps. Do as many as you can until you feel the burn. Once you feel the burn do 5 more then stop.   Complete the same number of reps on the other side to complete your set.

 

Ballet Leg Lift thigh exercise being done by trainer Christina Carlyle

BALLET LIFTS (to the side)

Stand with one foot firmly planted on the ground.  Point your other leg’s toe down towards the ground, then turn the knee out to the side slightly.  This is your start position.  Next, lift your turned out leg up and out to the side.  To begin the exercise, pulse your leg up and down, quickly racking up reps.  You should feel your outer thigh/hip/booty start to burn.  When you’re done, switch legs and do the same number of reps with your other leg to complete one set.

 

Outer thigh extension exercise being done by trainer Christina Carlyle

OUTER THIGH EXTENSIONS

Lie on your side with your hips stacked on top of each other. Extend the upper leg out in front of you with your toes pointed. Use your hand to support your head. This is your start position. Lift your extended leg back and up as high as you can. Quickly return to the start position to complete one rep. Quickly rack up reps lifting and lowering your leg. Complete the same number of reps with both legs to complete one set.

 

Hydrant extension exercise being done by trainer Christina Carlyle

HYDRANT EXTENSIONS

Start on all 4’s with your wrists and knees stacked under your shoulders and hips. Your back should be parallel to the ground, not arched or bowed downward.  Keeping your hips square to the floor, raise one knee up and out to the side, until your inner thigh is parallel to the ground.  This is your start position.  To begin, lower your knee halfway to the group then quickly pulse it back up to start position to complete one rep.  Do the same number of reps with your other leg and arm to complete one set.

 

Plie Pulse exercise being done by trainer Christina Carlyle

PLIE PULSE

Stand with feet slightly wider than shoulder-width apart with toes turned out. This is your start position. Keeping your abs in tight and chest upright, lower your butt down, pushing into your heels. Squeeze your glutes and push back up slightly then pulse back down for a count. After your ‘pulse’ push back up to the start position to complete one rep.

 

Trainer Christina Carlyle doing 9 exercises for thin thighs in a workout

Pin these thigh exercises to Pinterest so you’ll have them forever.

 

Thigh Workout for Women

 

  • Each workout has inner and outer thigh exercises.  The advanced thigh workout (pictured first) has 9 exercises.  The beginner workout has 5.
  • We’ll be doing all of the exercises for 30-seconds each.  On both legs, where applicable. That means you’ll do each exercise for 1 minute, with 30 seconds on each side.
  • Set a timer for 1 minute and start the first exercise using 1 leg.  (Left or right… it doesn’t matter)
  • After 30 seconds, immediately switch legs and repeat the movement on the other side.
  • Then repeat the process for the next exercise.
  • Do one full round – of all exercises – to complete 1 set.
  • Do 3 full sets – of all exercises – to complete the workout.

 

This is the beginner workout.  It’s harder than it looks!  The order of the exercises is super important, so follow it as is.

 

Exercises for thin thighs being done by Trainer Christina Carlyle

Pin these thigh exercises to Pinterest so you’ll have them forever.

 

Beginner Thigh Exercises

 

Donkey Kick thigh exercise being done by Christina Carlyle

Donkey Kick

Start on all fours, with your hands stacked directly under your shoulders and your knees directly under your hips.  This is your start position.  Keep your leg bent, push flexed foot up towards the ceiling as far as you can.  Squeeze your glutes at the top of the movement Your back should remain perfectly still in a neutral spine with your hips square to the floor.  Reverse the movement and return just short of the start position to complete one rep.  Complete the same number of reps with both legs to complete one set.   

 

Firehydrant thin thigh exercise being done by Christina Carlyle

Fire Hydrants

Start in an all-fours position with your wrists and knee stacked under your shoulders and hips.  Your back should be parallel to the ground, not arched or bowed downward.  Keeping your hips square to the floor, raise one knee up and out to the side, until your inner thigh is parallel to the ground.  Hold for a count then return to the start position to complete one rep.  Complete the same number of reps with your other leg to complete one set. 

 

Inner thigh leg lift exercise being done by Christina Carlyle

Inner Thigh Pulses

Lie on your side and straighten your bottom leg with your toe pointed. Cross your upper leg over the top and plant your foot flat on the floor. This is your start position.  Lift your leg up off the floor as far as you can then lower back down to the start position to complete one rep.  Quickly pulse your toe up and down, racking up reps until you feel the burn. Once you feel the burn do 5 more.  Complete the same number of reps with both legs to complete your set.

 

Outer thigh leg lift exercise being done by Christina Carlyle

Outer Thigh Leg Lift

Stand up straight with your feet together and knees slightly bent. Flex one foot and exhale as you lift that leg as far up to the side as you can, then lower your leg back down to the start position. Try to keep your back and upper body as straight and upright as possible while you’re moving your leg.  Lift your leg up and down, quickly racking up reps. Do the same number of reps with your other leg to complete one set.

 

Ballet leg lift thin thigh exercise done by Christina Carlyle

Ballet Leg Lifts (to the back)

Stand with one foot firmly planted on the ground.  Point your other leg’s toe down towards the ground, then turn the knee out to the side as far as you comfortably can.  Next, lift your turned out leg backward.  This is your start position.  To begin the exercise, pulse your leg up and down, quickly racking up reps.  You should feel your upper outer thigh/hip/booty start to burn.  When you’re done, switch legs and do the same number of reps with your other leg to complete one set.

 

That’s it!  After you’ve done this workout leave me a comment and let me know if you felt the burn.

xo

Your Coach and Biggest Cheerleader

 

PS.  Please note you can’t spot reduce fat.  If you want to burn your thigh fat your nutrition must be on point…  I recommend doing this workout along with one of my meal plans or my complete training programs. That way you can get results three times faster. : )