The best exercises to tone the crotch

If you suffer from excess groin fat, you can tone your inner thighs with specific exercises and dietary changes to lose full body weight.

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Crotch toning exercises will make you stronger and improve your confidence when going to the beach and wearing leggings or skinny jeans.

You can tone your crotch in the comfort of your home 3-4 times a week while you work on other parts of your body, such as your abdomen, back, buttocks, and legs.

Exercises to tone the crotch

  • Frog Fold
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This groin toning exercise is without equipment and uses only gravity for resistance.

  1. Lie on a floor or mat with your face up while your legs are raised directly above your hips. Keep your feet flexed, heels together and toes pointed out.
  2. Slowly bend your knees out to the sides and then straighten again using your inner thigh muscles to control the movement.
  3. Do 3 sets of 10 reps, resting between each set as needed.
  • Scissor kicks
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These kicks are good for your core muscles and also strengthen your thigh muscles by moving your legs in multiple directions.

  1. Lie on your back while your arms are down by your sides.
  2. You can do the exercise in 2 directions : A- Raise your feet 30 cm from the ground controlling your core muscles and move your scissor legs up and down for 10 repetitions. B- Without resting, now scissor your legs from side to side with 10 more reps for each leg.
  3. Repeat 3 sets, trying not to drop your legs in between.
  • Side and cross lunges
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This exercise will help you tone your crotch as it exercises it from different directions.

  1. Stand up straight with your feet shoulder-width apart. Take your left foot out in a big side step ( Illustration A ). Bend your right knee to push your hips behind you when you’re stepping sideways ( keep your back straight and face forward ). The right leg remains extended as you shift your body weight onto your left side.
  2. Touch the ground with the tips of your fingers, stretching your arms to touch the left foot. Return to standing position. Do 1 time on each leg, 10 – 15 repetitions.
  3. For classic lunges ( Illustration B ), stand with your right leg forward and your left leg back. Then slowly bend your knees until both legs are almost at right angles. Next, lift up to the starting position. Remember to keep your back straight and don’t let your knees extend over the balls of your feet. Do 1 for each leg, 10-15 reps.
  • Squeeze ball or sitting pillow
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  1. Sit in a chair with your feet flat on the floor. Knees bent at 90°.
  2. Place a ball ( or pillow ) between your thighs and inhale. Exhale as you squeeze the ball between your thighs.
  3. Hold for 1 minute while breathing normally. Rest 30 seconds to 1 minute between sets.
  • Raise crotch making circles
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  1. Lie on your right side while supporting your head with your arm bent according to the illustration above ( alternatively you can bend your arm down and rest your head on it ).
  2. Bend your left leg and step your foot in front of your right leg supporting your ankle. Your right leg is extended.
  3. Use your groin muscles to lift your right leg up at least 6 inches. Hold this position for a few seconds and then slowly lower your leg. As an alternative you can make circles with your leg.
  4. Repeat 10 –20 times on each side.
  • Exercises with band
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Resistance bands are inexpensive and can be used for a full body workout. They also give you the option to use different resistance levels based on your fitness level.

This exercise works the inner and outer thighs, hips, and bottom. You can do this exercise without the resistance band, but the band will further increase the effectiveness of this exercise.

  1. Stand with your feet shoulder-width apart and tie a band around your legs.
  2. Raise your left leg and step to the left while pressing against the resistance of the band. When your left foot hits the ground, bend your knees into a deep squat.
  3. Next, stand up again and bring your feet back to shoulder-width apart.
  4. Repeat, either alternating legs or doing 10 steps to the left and then 10 steps to the right.

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