6 Thigh Split Exercises That Will Only Take You 10 Minutes a Day

If you want to lose weight and slim your thighs, doing sports and eating a balanced diet are the best methods. In order to obtain pretty tapered legs in no time, we offer you here some exercises to practice every day!

1 – SQUAT

Muscles used: quadriceps and gluteus maximus.

• Position: feet parallel to hip-width apart, toes turned outwards, stomach tight, chest high.
• Movement: bend your knees by pushing your glutes back and bringing your entire body weight onto your heels, then come back up.
• Recommendations: inhale on the way up, exhale on the way down. Remember to push your glutes back. For the movement to be effective, favor long sets.
• Repetition: 3 or 4 sets of 20 repetitions with 30 seconds of recovery between each.

2 – SIDE LEG RISE

This exercise has been a staple of Pilates for decades, as it not only helps tone the thighs, but also the abs and hips.

How to do this exercise:

• First, lie on your side with your legs fully extended.
• Raise one leg slowly, as high as possible. You should feel tension on the outside of your thigh.
• Then lower your leg back to the initial position.
• Add weight to your leg if it’s too easy.

3 – JUMP ROPE TO BURN CALORIES

If you want to lose your inner thighs, there is an accessory that could help you… It’s the jump rope! Doing a little bit every day, in addition to daily physical activity, is a plus for slimming your thighs, and therefore increasing the chances of achieving a “thigh gap”. In addition to working the thighs, jumping rope will increase your cardio and provide more oxygen to the muscles.

4 – SIDE SCISSOR, LEGS EXTENDED

Many people want to firm and shape the front and back of their thighs, but also want to firm the inside, the adductors. With this exercise it works.

Here’s how it works:

• Lie comfortably on your right side, leaning on the forearm placed in front of your chest (which will also prevent your chest from sagging). The legs are in line with the body.
• Tighten your core, lift your straight left leg slightly, and make small splitting movements using only the strength of your leg muscles. The bust does not move.
• 3 sets with 20 repetitions on each side

5 – THE CHAIR

Stand with your back to a wall, knees forming a 90° angle. Feet flat on the ground and back pressed against the wall with abs well in and contracted. Hold the position.

Do 4 sets of 45 seconds.

6 – SLOTS

Have you ever done lunges?! This is not the easiest thigh exercise at first because it requires your balance. For this thigh and butt exercise is a must for strengthening the thighs and strengthening the glutes.

The muscles used by the lunges.

This gluteal thigh exercise mainly works the quadriceps, notably the vastus lateralis, but the glutes. The hamstrings are also used but less than the two previous muscles.

Making the movement

Lower back exercise: Standing, with or without dumbbells in your hands, torso straight and feet less than shoulder-width apart. Move your left leg forward and your right leg back, bending your knees. The torso remains straight during the descent. At the end of the movement, the front leg is parallel to the ground, the back leg helps stabilize the body, with the knee on the ground. Come back up by pressing on the front leg. To work all the thigh muscles and glutes, alternate the front leg on this thigh exercise.