10-Minute Inner-Thigh Workout for Seriously Strong Legs

The harder you pulse, the greater the burn.

Looking good in your favorite pair of jeans isn't the only incentive to build stronger thighs. Strengthening your adductors—the muscles in your inner thighs—will help you squat deeper to pick up heavy groceries and make climbing up a flight of stairs easier. For pregnant women, strengthening your inner thighs is also important for a smoother, faster delivery. Not to mention, a solid lower half will help prevent or relieve joint pain that comes with aging.

You can do this 10-minute inner thigh workout at home with just a yoga mat—you don't need any other equipment! Do 8 to 10 reps of each exercise and as you progress, shoot for 12 to 15 reps. Aim to do this workout two to three times a week to see real results, in addition to following a healthy diet.

Get Ready to pulse and flex!


  1. Lie on your back with your legs lifted into tabletop position and arms pushing into the mat at your sides. Join your heels together and turn your toes out at 45-degree angles.

  2. With your core engaged, push your legs out long in front of you and just above the floor. The lower your legs are, the greater a challenge this will be for your abs. Keep inner thighs engaged by imagining that you are squeezing a $100 bill between your heels and don't want to drop it.

  3. For a harder challenge, pulse your legs by bringing them halfway in and then back out. Lift your head, neck, and shoulders off the mat and look down at your core to feel the burn.

Heel Pulse

  1. Lie face down with your head resting gently on the backs of your hands.

  2. Pull your core up and in toward your lower back, then slowly lift your legs about 2 inches. Think about how long you can extend rather than how high you can lift.

  3. Turn your toes out and start to open and close your legs (about 6-8 inches), kicking your heels together and going as fast as you can without straining your lower back. Keep your legs straight the entire time, and squeeze your glutes.

Lower Leg Lift