Inner Thighs

Justinef

Justinef

Cathlete
Hello all you knowledgeable, wonderful Cathletes......
I'm trying to put together a Bonus Inner Thigh Workout (like the Bonus Butt w/o from the Rock Bottoms rotation). I'd like it to be a 20mins add-on which I can do a couple of times a week. Preferably with none of the BBW exercises in it. A mix of heavy/low rep + high rep + plyo would be good. It could include a short pre-mix of a Cathe dvd.
I have most equipment I'm likely to need (firewalker loops, bands, ball, kettlebell, weights, barbell etc).
Any thoughts???
Many thanks
Justine
(PS, I'm thinking mainly of the very top of the inner thigh. The stubborn bit of fat :mad:)
 
I'd just like to say that ball squeezes get me every time. You gotta put those in there. I have that problem area too. I'd love to see your end routine.
 
Run/walk intervals seem to thin out my thigh area better than weight/strength training. Depends on if you have fat or just weak muscles.

I find that barre workouts target that area well for strength.
 
The innerthigh ball squeezes with the shoulder/glute bridge is a fantastic exercise; I believe it's from GS legs floor work...
Laying down, the ball is between the shins/medial calves at the middle level. Then squeeze the ball with your legs, squeeze the glutes, and lift the hips into a shoulder/glute bridge. It is very effective!
 
Can't remember the exact exercises used but I do remember Slide & Glide from LIS worked my inner leg area very well!
 
Hi Justine,

Here are my 3 suggestions:

  • Box plie jump on the step if you have one. I am assuming you do not have knee issue. Two or three risers is challenging enough.
  • One leg deadlift with weight, Jai's variation. Try this if you are flexible enough. This good to add cause not only it work top inner thigh ( I felt it!---You will feel the inner thigh further on the way down) , it does stretch your legs in the middle of a grueling leg add on ;-)
  • The Third one is side slide lunges with ankle weight ;-)

All the best,
 
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Thank you all! I'll put something together today, then try it out - and report back later.
opefully with inner thigh doms for the first time!
 
I've created and road tested a w/o.
I've called it my BITs w/o (bonus inner thighs :p)
It's based on Bonus Butt style (ie 1 min strength followed by 20 sec plyo equivalent):

100 Kettlebell swings
1 min plie squat (challenging weight) chased by 20 seconds ice breakers
1 min side slide lunges (like on STS) EACH SIDE + 20s speed skaters
100 Firewalkers for inner thighs EACH SIDE (see below for details)
200 ball squeezes (100 as in GS legs and 100 with feet flat on floor ball between knees)

That should be somewhere between 15 and 20 mins total

I then followed with the cardio premix from slide and glide. :eek:

I may not walk tomorrow, BUT, I felt it properly in my inner thighs, for the first time ever. I think I usually tend to let my quads and glutes (and back) do the work, but I really focussed on the inner thighs this time.

The firewalkers: I looped the firewalker around a post (I have something attached to my gym wall, but a very solid table would do), then put my foot through loop and stepped away from the post about 1m - so that I was side-on to the post. I then swung my leg open and closed ie stretching the band when my legs were together. By 100 reps my inner thigh was on fire.

I'll let you all know if I start to see this working, and thank you all so much for your suggestions!
Let me know if you try it, and if you improve on it!
Justine x
 
It sounds as though the new dvds have some amazing inner thigh work - judging by the reviews. I'll be adding those to my routine :p
The BITs w/o is working - I can feel my inner thighs getting stronger, and being stronger, I'm using them more, rather than my quads and glutes always taking the toll. I think the BITs 'activates' my adductors. Obviously I can't SEE any change. Yet. ;)
A pilates guru friend tipped me off about a pilates ring - I'd never come across one before, but I've bought a steel one, and use that for inner thigh squeezes. It's been a good purchase, and I can see myself using it for a few things.
If anyone else tries this mini-w/o, please let me know!
Justine
 
Justinef, your BITs sounds great!
I have used the Pilates ring once in a training class; what's great about the ring is is that you can use it for your squeezing and pushing muscles. When it was positioned for the legs we had it inside the legs so we had to squeeze to keep it in place. Then we changed positions so that our legs were inside the ring so we had to press out to keep it in place. Same thing with the arms.
I think you're right, the steel ring is much better than the plastic ones; the intensity is better!
 
I hadn't thought about putting my legs inside :eek: . Thank you for telling me! I was thinking I'd use it to warm up my pecs, biceps, legs etc before a weights workout. I'll have to ask my pilates-guru for more tips!
 
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