Try This Inner Thigh Burner From Kayla Itsines

Five exercises. Three rounds. Minimal equipment. But a whole lot of burn for your lower body.

If you’ve been looking for a tough inner thigh workout to include in your workout routine this week, our head trainer and cofounder Kayla Itsines has got you covered with this simple but spicy Sweat session. All you need is a yoga mat, a chair or bench, and a dumbbell or kettlebell.

All the exercise instructions and demonstration videos are are below if you need them, and we’ll see you on the other side!

Bench side plank abductions

20 seconds each side

1. Place a bench or chair at the end of your yoga mat. Lying on your left side on the mat, place your left forearm firmly on the floor, ensuring your elbow is directly below your shoulder and your forearm in line with the short edge of your mat.

2. Place your right knee onto the chair or bench and extend your left leg underneath the chair. This is your starting position.

3. Using the muscles of your inner thigh, press into the chair with your right leg and elevate your hips off the floor, ensuring your torso is in a straight line and your left leg hovers just above the ground.

4. Hold this position for 20 seconds on each side, breathing throughout.

Dumbbell lateral lunge

12 reps, 6 each side

1. Begin by holding a dumbbell vertically at your chest with both hands, keeping your elbows tucked, standing with your feet hip-width apart. This is your starting position.

2. Take a large step out to the side with your right foot, keeping your left foot planted and both feet pointing forward. As you step out, hinge at your hips and bend your right knee to lower your body towards the floor into a lunge position.

3. Keep your chest lifted and your core engaged, and ensure that your right knee stays in line with your toes as it bends.

4. Pause briefly at the bottom of the movement, then push off your right foot to return to the starting position.

5. Continue to alternate between left and right sides for 12 reps (six each side).

6. Throughout the movement, be sure to keep your chest lifted and your core engaged to maintain proper posture. Focus on pushing your hips back and keeping your knee in line with your toes as you lower into the lunge position.

7. You should feel this in your glutes, quads, and hamstrings as you perform the lunge, with an emphasis on the inner thigh and adductor muscles of the leg that is stepping out.

Goblet sumo squat

12 reps

1. Holding a kettlebell or dumbbell with both hands directly in front of your chest, stand with your feet on the floor further than shoulder-width apart with your feet pointing slightly outwards. This is your starting position.

2. Looking straight ahead, bend at both the hips and knees, ensuring that your knees point toward your toes. Continue bending your knees, aiming to have your upper legs parallel with the floor in a deep wide-leg squat, ensuring that your back remains between a 45- to 90-degree angle to your hips.

3. Squeeze your glutes, push through your heels and extend your knees to return to the starting position. Repeat.

Inner thigh circles

12 reps, 6 per side

1. Lay on your left side with your arm extended along the mat and your head relaxed on your arm. While keeping your left leg straight, bend your right knee and plant your foot on the mat in front of, but slightly below your hips. Rest your right hand on the mat in front of your belly button, keeping your hips stacked with a small gap between your waist and the floor. This is your starting position.

2. Using the muscles on the insides of your thighs, elevate your left leg off the mat, keeping your toes pointed with your knee facing forwards.

3. Lower your left leg to return to the starting position, but without resting your leg on the mat. You can either perform this movement as an up-and-down motion, or move your foot in small circles for an extra challenge.

4. Complete six reps on one side before switching sides.

Pop squat

12 reps

1. Stand with your feet together. This is your starting position.

2. Jump up into the air, then land with your feet in a wide sumo squat position with your knees slightly further than shoulder-width apart, ensuring you land with a soft bend in your knees to prevent injury.

3. Bend your knees as you bend into a squat position, aiming to have your upper legs parallel with the floor, and ensuring that your back remains within a 45- to 90-degree angle to your hips.

4. Squeeze your glutes and push through your heels to propel your body upwards into the air, extending your legs beneath you. Reposition your legs to land with your feet back together in the starting position. Repeat.

Nice work - that's one round down! Just two more rounds to go and you're done!