You don’t need a special workout to “pull off” short-shorts or wear whatever TF makes you feel awesome. That said, if firmer thighs will make you feel even more confident, you can tighten up in record time with this five-minute inner-thigh workout designed and demonstrated by Bianca Vesco, certified personal trainer at NYSC Labs in New York City.
If you slay the entire circuit without feeling The Burn (or want to expedite results because #summer), take it from the top, and do a second set of each move for a workout that lasts 10 minutes.
1. Standing Leg Lift
How to do it: Stand on your right foot with your knee bent at about 45 degrees and your hands on your hips. Bend forward from the waist for balance, keeping your chest high. From this position, extend your left leg out to the side and point the toes. Keeping your extended leg straight, raise it out to the side as high as you can without shifting your hips, then lower with control to complete one rep. Complete 10 reps on one side, then repeat on the opposite side.
2. Star Jump
How to do it: Stand with your feet together, toes pointing forward, and your hands on your hips. Keeping your chest high, bend both knees, then jump straight up as you extend both legs outward. Land with your feet together, knees soft. That’s one rep. Do 10.
3. Hip Abduction
How to do it: Start with your feet together, toes facing forward, and your hands on your hips. Keeping the chest high, bend both knees, and lean forward slightly for balance. Without extending the legs, open your left knee to the side and tap your toes on the floor. Return to starting position and repeat on the opposite side to complete one rep. Do 10.
4. Traveling Split Lunge
How to do it: Take a large step forward with your left foot and bend both knees 90 degrees, keeping your shoulders stacked over your hips. Bend both elbows 90 degrees and raise your right arm as you drive the left one behind you. In one explosive movement, extend your legs, and reverse your arms and legs as you jump up and to your right, landing with your right leg and left arm forward. Bend both knees 90 degrees, then reverse your arms and legs as you hop back to starting position. That’s one rep. Do 10.
5. Plank Tap
How to do it: Get into hands-plank position with your shoulders stacked over your wrists and your body in a straight line from the top of your head to your heels. Begin with your feet together. Engaging your core to keep your hips square to the ground, reach your left leg out to the side about 12 inches, and tap your toes on the floor. Return to starting position, then repeat on the opposite side to complete one rep. Do 10.
6. Lateral Lunge Squat Jump
How to do it: Stand with your feet about twice hips-width apart, toes facing forward. Bend both elbows 90 degrees, and drive your right arm forward as you bend your left knee about 90 degrees and sit your hips back into a lunge, keeping the opposite leg straight. Press through the left heel to extend your left leg as you reverse arms and lunge to the right side. Extend the right leg and reverse your arms as you return to starting position. That’s one rep. For an extra challenge, increase your momentum and add a hop as you press off the heel to switch sides. Perform 10 reps.
7. Hip Bridge Abduction
How to do it: Lie face-up with the soles of your feet on the ground, feet about shoulders-width apart. Extend your arms along your sides with palms facing down. Press through the heels to lift your hips until they form a straight line between your shoulders and knees. Without dropping the hips, open the knees to the sides. With control, engage the inner thighs to bring the knees back in line with your hips. Next, lower your butt to starting position. That’s one rep. Do 10.
8. Leg Raise
How to do it: Lie on your left side with your left elbow bent, head propped on hand and right hand on the floor for support. Bend your right knee, and rest it on the ground in front of your hips, and extend the left leg straight out, foot flexed. With control, engage the inner thigh to lift the left leg straight up as high as you can. Lower without touching the ground to complete one rep, and continue. Complete 10 reps on one side, then do 10 more on the opposite side.