“Thigh gap.” As a trainer, I often hear this term from clients when they share their target areas. What they’re actually referring to are the muscles that run along the inner thighs, or their adductors. While it’s great to sculpt and define these muscles for aesthetic purposes, it will also stabilize your pelvis, strengthen your core, and prevent knee injuries from a functional standpoint. There are a variety of exercises that will light up these muscles, but the most effective ones can simply be done by lying down on the floor. So we’ve put together the best 10-minute floor routine that will help burn inner thigh fat fast. Read on to learn more, and next up, don’t miss The 6 Best Exercises for Strong and Toned Arms in 2022, Trainer Says.
To set up for this workout, lay down on your right side, bend your right elbow, and place it underneath your shoulder. Your arm should be parallel to the front of the mat. Make sure to relax your shoulders and activate your right side body by pushing out of the mat. Then, bend your left knee, and place your left foot on the floor next to your right knee. Finally, extend your right leg out towards the right corner of the mat and flex your foot. Keep a micro-bend in that leg so you don’t lock out your joints.
Get ready to burn inner thigh fat fast with this 10-minute series. It will leave your legs shaking and your body drenched in a satisfying sweat.
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Leg Raises (10x)
Make sure you start in the starting position described above. Start to engage your adductors by lifting your leg as high as possible. Hold at the top for just a second to engage your muscles further, and then slowly lower your leg down about one inch above the mat. Continue to lift and lower.
Leg Pulses (10x)
Holding your leg at the highest height (at least at a 45-degree angle), push your leg up and down. These pulses should be super small.
Leg Bend and Press (10x)
Again, keeping your leg at the highest point, start to bend your knee in about 2 inches, and then straighten it out again. You will start to really feel your inner thighs fire up.
Leg Rotation (10x)
With your leg still lifted, rotate your foot towards the ceiling, and rotate it back towards the front of the room. You are essentially rotating your hip and your foot at the same time.
Repeat each exercise again.
Leg Jackknife (10x with a Final Hold)
To really burn out this leg, extend your left arm towards the sky and point your toe. As you lift your leg to the highest point, reach your left hand toward your right ankle, engaging your core and tapping the ankle. Lower the leg back down, and bring your hand back over your head. Continue 9 more times, and then hold the last one at the top for 4 seconds.
Repeat the series on the left side, and make sure to open up those inner thighs afterward with a butterfly stretch! And remember: Daily movement coupled with healthy eating habits is the ultimate way to burn fat and build long, lean muscles.
To stay up to date on the latest mind and body news, be sure to check out 5 Gut-reducing Exercises You Need at 50, Trainer Says and The # 1 Bodyweight Workout To Shrink Your Waistline After 40.
Jacquie Smith is a certified integrative nutrition health coach from IIN and a fitness instructor specializing in barre, yoga, and pre / postnatal workouts. Read more