10-Minute Thigh Exercise

Hi friends, today we will do the thigh exercise in 10 minutes.

This exercise is only 10 minutes, so there is no reason not to do it.

This routine is part of the 25-day program designed to shape, tighten, and strengthen the thighs, and the complete schedule can be found here.

Whether you are just beginning or already in the middle of the program, this session will help you feel the burn, activate your legs, and bring you one step closer to your goal.

Don’t forget to take a photo or video of your progress and share it with the community.

Progress tracking keeps you motivated and excited. So, press the like button, subscribe, and let’s begin.

Today we will be doing 3 sets, 19 exercises, 30 seconds of active work, and 0–10 seconds of rest between each move.

The short rests will challenge your muscles, but they also help you tone faster. Let’s get started.

Set 1: Warming Up and Activating the Thighs

Triple Leg Lift

Let’s begin with the triple leg lift. Hold your left ankle like this while lifting your right foot.

If you can’t reach the ankle yet, don’t worry — simply hold your left knee.

Both options work fine. The goal is to warm up the thigh while activating the inner and outer parts of the muscle.

Side Plank Lift + Kick

Now move into a side plank position with your right knee bent.

Lift your left foot up to the side and follow it with a small kick.

This helps tone the outer thigh and the side of your hips.

If you want, you can also lift your left arm to train your core and upper body at the same time.
Turn around and switch sides.

Inner Thigh Circles

Place your left foot in front of your right foot and begin rotating your leg in slow circles.

You will feel a burning sensation in the inner thigh — that means it’s working.

Keep pushing, friends. You can do it.

Knee Circles

Stay in the same position. Now use your left knee to draw a few circles.

Focus on using your inner thigh muscles to make each rotation.

Even small circles will burn, so don’t stop.

Shape Drawing

We are almost halfway through the first set.

Don’t worry — it won’t be long.

Just like in life, everything feels tough before it gets easy.

Stay in position and use your right foot to draw shapes in the air.

It doesn’t have to look perfect; just do your best.

The important thing is to keep moving.

At this point your inner thighs should be burning.

Fast Floor Touches

Still in the same place, bend your left leg and try to touch the floor as quickly as possible.

This movement also targets the inner thigh.

Stay steady and keep breathing.

Heel Press + Lift

Next, we will do a heel press followed by a lift.

Keep your foot bent like this — it helps increase the inner thigh activation.

Try to perform the movement without resting your foot on the floor.

Down, then up, keeping the tension the whole time.

And that’s the end of the first set. Take a short rest if you need it. You earned it.

Set 2: Same Movements, Opposite Leg

Triple Leg Lift (Left Side)

Begin again with the triple leg lift, but this time on the left leg.

Hold your ankle or knee — whichever is comfortable.

Try to mirror the same movement you did on the other side.

Side Plank Lift + Kick

Enter the side plank position again.

Lift your leg to the side, then kick outward.

Keep your balance and keep your movement controlled.

After that, take a short 5-second break.

Inner Thigh Rotations

Now rotate your inner thigh just like before.

Remember to control the movement.

Use your thigh muscles — not momentum — to move your leg.

Knee Circles + U-Lift

Lie on your side and draw circles using your knee.

Keep the core tight. After this, move into the U-lift.

Draw a “U” shape in the air using your thighs.

Focus on the burn — it means the muscles are working.

Knee Touches + Heel Press

Next, touch your knees together, squeezing the thighs.

Keep pushing, friends — we are more than halfway through this set.

After knee touches, finish with the heel press followed by a leg lift.

This is the last exercise for Set 2.
Don’t feel tired. You’re doing great.

Set 3: Final Burn — Inner Thigh Finisher

Frog Bend

Good job, friends. Now we move into the frog bend.

Bend your knees outward like a frog and push up.
This one really burns the inner thighs. Stay strong.

Frog Kicks

Remain in the frog position and push out into a kick.

Keep bending your knees and kicking out.

If you feel pain or intense burn, stay there — it means the muscles are being challenged.

Three more exercises to go. You’re almost there.

Spinning Leg Circles

Next is the spinning leg movement.

Start with your right leg. Try to keep it as straight as possible and draw a circle.

If you can’t straighten the leg fully, don’t worry — do your best.

Switch to the other leg once finished.

Final Motivation Moment

We’re almost at the end of the exercise. Keep pushing.

Even I’m resting and still feeling tired — it’s normal.

Sometimes we feel stuck, or we wonder why results come slow.

But progress happens because we keep trying. Every effort counts.

Glute Bridge Squeeze (Final Exercise)

For the last exercise, place a pillow or rolled blanket between your thighs.

Raise your hips into a glute bridge while squeezing the pillow as hard as you can.

You will feel a burning sensation in your inner thighs — this is exactly what we want.

Hold, squeeze, and lift with control until the timer ends.

Workout Complete

And that’s it, friends! I hope you enjoyed this thigh-shaping program.

If you liked it, press the like button so this workout reaches more people.

If you haven’t subscribed yet, don’t forget to do that too.

Keep following the program, keep repeating the routine, and keep believing in yourself.
See you in the next workout!