What does it take to see similar results? The study participants—34 sub-elite soccer players—performed 2 training sessions a week for the first two weeks, and then bumped it up 3 training sessions a week for the rest of the study, completing 3 sets of 15 reps for each move. The resistance and difficulty of the exercises increased with each workout. Adding just a few simple inner thigh exercises into your workout routine a few times a week can not only prevent injuries, but also help tone, tighten and strengthen this common problem area, says Tom Holland, MS, CSCS, exercise physiologist and author of Swim, Bike Run—Eat. Try this simple move to get you started. Standing Sweeps Stand with your right side next to a sturdy pole/object and tie one end of a resistance band around your right ankle and the other end around the pole. Step your left foot back slightly to allow for the movement, and “sweep” your right foot across your body and back slowly; repeat 15 times and switch legs. Increase the resistance as you get stronger by using a thicker band or tubing. Add this move as part of your leg routine 3 times a week for best results. For another great inner thigh toner, check out the quick move in the video above. MORE: The No-Squats Belly, Butt, And Thighs Workout
