We all hear and read about it all the time—how exercise is an important practice that can do a lot for our overall health. Unfortunately, here’s something that stops most people from exercising: there seems to be a myth that says it’s no longer needed, or even appropriate, the older we get. This isn’t entirely true! In fact, there’s a lot to gain by getting enough physical activity as we grow older, and one of them is extremely important.

 

 

Balance.

 

This is something that we unfortunately start losing as we age, and although there are other factors, getting older certainly plays a big role. For this reason, exercise remains relevant despite age. It’s worth noting however, that if you’re suffering from a chronic illness, have been inactive for a long period of time, or are 40 years old and above, that it’s best to visit your doctor before starting an exercise routine. But if you’re as fit as a horse? One way to reduce age-related muscle imbalance, as well as falls and injuries, is by strengthening your legs—your inner thighs to be specific!

 

With that said, here are three thigh exercises you can do at home, even without any extra equipment. All you need is you!

 

1. Sumo squats

 

Known as one of the best squat exercises for the inner thighs, the sumo squat is one of the many variations of the classic squat. It’s great for your glutes and quads, but the reason why it’s perfect for your inner thighs in specific? It’s the fact that this one doesn’t skip it—or other smaller muscle groups for that matter. This means you’re getting a lot out of this lower-body exercise.

 

How your feet are positioned is key: unlike the standard squat, a sumo squat requires you to place your feet a bit wider—a little more than hip-width—with your toes pointed and angled away (48 degrees) from the body. Once you’ve assumed said position, sit in a squat while keeping your chest lifted, moving as low as you can until your thighs are parallel to the ground. Give it a moment before pushing yourself back to a standing position.

 

2. Jumping jacks

 

Undoubtedly the most infamous exercise out there, you’ll be hard pressed to find anyone who doesn’t know what jumping jacks are. Not only is it great for your quadriceps, hamstrings and hip adductors—the different muscles that make up your thighs—it’s considered a full body exercise that helps with burning unnecessary fat from the body. If you’re looking at hitting two birds with one stone in the form of strength training and cardio, then this one’s for you!

 

Jumping jacks are simple to do and require no equipment. Start with your hands on your sides while standing with your feet together, and then jump your feet to the sides, bringing your hands over your head as you go. And then resume your initial position right away, bringing your feet back together. Repeat.

 

3. Leg lifts

 

Want to strengthen your inner thighs while working on your core? Then leg lifts are perfect for you. This exercise looks simple and easy, and it is, but you’re bound to feel the strain if you’re doing it properly as it works on your abdominal muscles, lower back muscles, hamstrings, quadriceps, and hips.

 

 

All you need for this one is a mat: lie on your side, forearm and elbow propped, with your feet close together. Place your other arm’s hand on your hip. Make sure to keep your hips square, and then lift your leg upwards, doing it as high as you can, before lowering it down slowly.