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Inner & Outer Thigh
No matter what shape or size, how long or short, having nicely toned leg muscles will make you look and feel like a million bucks. What’s best for your legs? Movement: Move them as often and in as many ways as you can. Walk, ride a bike, walk, climb stairs, walk, in-line skate, walk, dance, walk. Did I say walk? Look for ways to add extra steps to your day and your legs will thank you for it. If you have a little extra time to spot train, try some of the exercises below.
By the way, once you’re ready, inner and outer thigh lifts are perfect with ankle weights. Plus, a good quality mat will make or break your enjoyment of these exercises (See equipment).
Inner Thigh Lift knee up (Work up to 5 to 8 lbs)
Starting Position: Lie on your side with your head supported by your hand or resting on your straight arm. Place your other hand on the ground in front of you to help maintain position. Bend your top leg and rest top knee on the floor in front of you. Keeping bottom leg extended, but knee relaxed, slowly lift bottom leg off the floor about 8 to 12 inches. Do not try to lift too high. Concentrate lifting with bottom heel. Slowly return bottom leg to starting position, without touching the floor. Repeat up to 15 times. Reverse sides and legs.
  
Inner Thigh Lift knee behind (Work up to 5 to 8 lbs).
Starting Position: Lie on your side with your upper body supported by your bent arm. Place your other hand on the ground in front of you to help maintain position. Bend your top leg with foot on the floor behind the lower leg. Keeping bottom leg extended, but knee relaxed, slowly lift bottom leg off the floor 12 to 18 inches. Keep the line of the lift on same plane as bent leg. Concentrate lifting from the heel. Slowly return bottom leg to starting position, without touching the floor. Repeat up to 15 times. Reverse sides and legs.
 
Outer Thigh Lift (Work up to 8 to 10 lbs)
Starting Position: Lie on your side with your head supported by bent arm, resting in your hand, or on extended arm. Place your other hand on the ground in front of you and bend the knee of your bottom leg to help maintain position. Slowly lift the upper leg off the floor 18 to 20 inches. Concentrate on keeping your knees and toes of the lifting leg facing forward. Make sure the hips are perpendicular to the floor. If you feel any tension in your back, bring your bottom knee forward. Slowly return upper leg to starting position, without touching the floor. Repeat up to 12 times. Reverse sides and legs.
 
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