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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 an 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 thigh thigh workout will help you accomplish.
It’s quick, easy, and you don’t need any equipment.
All you need is 20 minutes and a timer to keep you on track.
Ready? Let’s do this!
Thin Thigh Workout for Women
- There are 5 inner and outer thigh exercises in this workout.
- We’ll be doing all of them back-to-back, using 30-second intervals for each leg. 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 5 exercises – one time, to complete 1 set.
- Do 4 full sets – of all 5 exercises – to complete the workout.
- It should take you 20 minutes tops.
This is what the workout looks like. It’s harder than it looks! The order of the exercises is super important, so follow it as is.
Exercises for Thin Thighs
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 a 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.
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 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
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 Lifts
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 youve done this workout leave me a comment and let me know if you felt the burn.
Your Coach and Biggest Cheerleader
Christina Carlyle is a certified Holistic Nutritionist, Sports Nutrition Specialist, Personal Trainer, Health Coach, & Behavior Modification Specialist. After overcoming her own health issues, getting off 7 medications, & losing 40 pounds (& keeping it off for 10+ years) she’s dedicated to helping others get Happy, Healthy, & Fit for life, with science-backed strategies. Christina shares real deal (no BS) weight loss and wellness advice, workouts, and recipes that get results and work in the real world.