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Inner Thigh Workout Using Resistance Bands

Portea Homecare

Portea Homecare

  Domlur, Bengaluru     Feb 14, 2017

   0 min     


Ask any gym trainer and he’ll tell you that many people who visit gym dread exercise when it comes to their legs, and rightly so, leg exercises and thigh exercises using gym equipment is extremely painful to perform.

Each one of us knows that having strong legs is beneficial, yet we find it difficult to get past the ‘exercise your legs’ barrier. Another reason why many among us tend to ignore exercising our lower body is that we are not aware of any alternatives other than weight training  provided at the gym. Here is where resistance bands step in as the Messiah.

What Are Resistance Bands?


Resistance Band

The name of the device answers the question. Resistance bands are long elastic bands that, when elongated and fixed at a certain length, help provide resistance against the limbs that you are exercising. Despite it being one of the handiest gym tools and a good trainer’s favorite, most gyms are severely unequipped with this necessity of a device. If your gym doesn’t have it, you can buy resistance bands online, and they are very light on your pocket too.

The uses of resistance bands are immense. While the benefits of their inclusion in daily exercise regime can’t be stressed enough, their ability to supplement heavier and twice as costly gym equipment such as dumbbells and weights are what takes the cake. You might be wondering how exactly a band can be used instead of dumbbells.

How To Use Resistance Bands?

A resistance band is a very simple tool in design. Just a high strength and elasticity band between two holders. The usage of resistance bands, however, can range from being very simple to being extremely complex. Using resistance bands is largely based on the creativity of the user.

To create resistance between two ends of the resistance band, the centre of the band is fit somewhere, so it does not move. This ‘somewhere’ is based on what exercises you are performing and what place is handy to you. For example, if your exercise requires you to lie down on a bench, simply pass the resistance band under one leg of the bench to hold it from its center. The two ends of the band will now provide resistance against your hands during a workout.

Crevices of your door, windows, the legs of a chair, your own body or legs, all make for good tethers for your resistance bands. Their portability and their nature of fitting anywhere make resistance band ‘a literal superhero utility belt’.

Best exercises to perform with resistance bands include- weighted sit-ups, squats, calf raises, and thigh and butt workouts among many more.

Inner Thigh Workouts-


group exercising with a resistance band

Resistance tubes are hands down, the best tool to work your inner thighs. Furthermore, with a resistance band, the resistance applied to your thighs are less than the weights in gym equipment do, thereby letting you work your legs at your own pace. This is why resistance band exercises are great for all age groups- you can choose the amount and resistance to be performed per day by yourself.

Without further ado, here are a few inner thigh exercises you can perform using resistance bands-

Standing Inner Thigh Exercise– This is the most common and one of the simplest, yet effective exercises you can perform using a resistance band. You do not need much equipment for this exercise, just a sturdy chair or better yet; a table will do.

Anchor the resistance band on one leg of the chair and loop the band. Wrap another end around your right foot. Stand with your right side facing the chair. Move away from the chair until the band is taut around your leg. Position your hips apart from each other. Move your right leg towards your left leg to as far as you can against the resistance from your resistance band. With performing a few times, your inner thigh might experience some pain or might feel ‘worked’. Try to perform 1o to 15 repetitions in 3 sets per day.

Walk The Bridge– Walk the bridge is another simple exercise, though it might be a little hard and strenuous to perform. You do not need any equipment for this exercise.

To perform walk the bridge, begin by bending your knees while placing your feet on the floor. Bend as much as you can, try to get your buttocks as close to your feet as possible. Hold the resistance band going across your hips with both the ends of the resistance bands being in your hands. Pull the band until it is tight across your body. As you achieve this position, make sure you never lift your feet on the ground, even as this exercise progresses. With your feet firmly on the ground, lift up your hips up against the resistance of the resistance band. Try performing three sets of 10 to 15 repetitions in each.

Hip Abduction– This exercise is very similar to the first exercise, both are a part and parcel to each other, almost. You will need a sturdy chair in order to perform this exercise.

Similar to our first exercise, start by looping your resistance bands across the leg of your chair. The other end of the loop of your band should go around your left ankle this time. Instead of an outward motion with your leg, this time, you should rotate your left leg towards your right leg till you can no longer stretch your resistance band and then bring it back to its original position. Try to perform this exercise in 3 sets of 15-30 repetitions each.

Resisted Lateral Walks– Walking around with resistance bands on your legs, we’re sure you’ve already thought of that. We’ll give you the right procedure, so you perform this exercise with its highest efficiency.

To perform resisted lateral walks, fasten the resistance band around your legs. Stand straight with a good amount of space between your hips( which allows you to walk). Set your body up straight and squeeze your abs to stabilize your pelvis. Throughout the course of your exercise, you should neither tilt your pelvis nor turn your hips. Now, move the right leg away from the left leg stretching the band. Then, move the left leg towards the right leg to ease the band. Keep going to your left for about ten repetitions. Duplicate the same procedure by first moving your left leg away from the right, and bringing your right leg to a position of ease. Again, do this ten times. As your thighs get stronger, increase the number of repetitions to 15 and eventually to 30.

The Fire Hydrant– While this poorly named exercise is an exercise which more focuses on your outer thighs, it does work well for inner thighs too.

To perform the fire hydrant, place your knees and palms on the ground in an animal-like position. Before getting into this position, you have to fasten the resistance band tightly around your thighs. As you stay in this position, start by pulling your right knee outward and upwards towards the sky, away from your right leg. This exercise might be a bit strenuous to perform, so performing it a bit slowly works very well.Start by performing only 10 to 15 repetitions. Similarly, now, move your left knee outwards and towards the sky. Perform 10 to 15 repetitions on this leg too. With daily exercise, you’ll have well-shaped and hardened glutes as well as inner thighs.

If you’re up for it, you can increase the speed of this exercise and turn it into a cardio exercise, which will be very good for your weight loss.

Note- While performing exercises, it so often happens that you get tired and abandon the exercises mid-process. In exercise, hard work is a necessity, and you’ve got to see through to the completion of these exercises. However, even the most punctual fitness freak has a lapse in his regime on some day and quits his exercise early. When this happens, you need to make sure that both your legs, while exercising your thighs, have received the same amount of exercise, especially when you perform large sets of these exercises.

As with any other gym exercise, balance is key. You might not notice the difference in exercising one leg more than the other but other people will. If you find yourself lapsing before exercising both your legs, start slowly. Perform fewer reps but perform them on both your legs.

Warm-up Exercises-It is always wise to start any set and rep based strenuous exercises with some warm-up. Good warm-up exercises before resistance band exercises include walking, jogging and aerobics.

Leave one day between your inner thigh exercise sessions to help them recuperate from the stress.

We’ve spoken in detail about the use of resistance bands for inner thighs. Similar detail goes into whatever part of the body a resistance band can be used towards exercising. Buy one right now, and you’ll own your most loved piece of gym equipment.

Tags:  Exercise, Physiotherapy, resistance bands,walking, jogging,aerobics,

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