Workouts for the Inner Thigh With a Kettlebell

A kettlebell is a challenging exercise tool that can be used to target the inner thigh muscles. When used in a workout, the kettlebell’s unique shape causes an uneven weight distribution, making your inner thigh muscles work harder as you exercise. Besides increasing muscle tone in your thighs, exercising with a kettlebell burns calories and can help improve balance and reaction time. As always, check with your doctor before starting any new exercise routine, especially if you have a back injury or prior medical condition.

  1. Get Physical

    • To target the inner thigh muscles, do the sumo squat with an upright row by standing up straight with your legs shoulder-width apart. Hold the kettlebell with both hands at waist-height, squat back and lower the kettlebell to the floor between your feet. Lift the kettlebell up to your chin as you stand back up to complete one repetition. You can also do the kettlebell swing by starting in the same position as the sumo squat and swinging the kettlebell between your legs and behind your body. Stand back up, swing the kettlebell up and out to shoulder-height and repeat the entire sequence. Or do the lateral lunge and pass by standing with the kettlebell in your left hand at shoulder level. Take a step to the right and sit back into a lunge. Swing the kettlebell beneath your right knee and grab it with your right hand. Return to a standing position, bring the kettlebell up to your right shoulder, and repeat on the opposite side.

    Killer Kettlebell Routine

    • Always start your workout with a five-minute warmup -- such as light jogging -- to increase your body's temperature and prepare your muscles for exercise. Engage the inner thigh muscles in your warmup by doing a few slow repetitions of the exercises you are about to perform in your workout. Cool down for five minutes in a similar fashion to gradually return your heartbeat to its normal rate. Aim for 10 repetitions of each exercise, resting for about 30 seconds after set. Start with just one set of each exercise, but add another set or two as your inner thigh muscle strength improves and the exercises become easier. Strength train your inner thighs with a kettlebell every other day -- allow at least one full day of rest in between workouts to give your muscles time to rebuild themselves and grow. Choose a kettlebell that is appropriate for you. You are using the right weight if you can lift the kettlebell above your head with stability and control, yet with some resistance. Start with a light weight if needed -- such as 6 to 10 pounds -- and increase the weight as your strength improves.

    Perfect Form Matters

    • Training your inner thighs with a kettlebell requires a lot of concentration. For the exercises in this workout, have your feet shoulder-width apart. Keep your chest up and your shoulders down and back when you start each exercise. Place your weight in your heels to help keep your body stabilized as you move the kettlebell. In addition, keep your inner thighs, abdominals and glutes tight to help improve stabilization.

    Safety First

    • Always keep your back in a neutral position while exercising your inner thighs with a kettlebell. Arching or curving your back can cause serious injury and pain. You should feel each exercise in your inner thighs -- not your back. Immediately stop and reposition yourself if you feel a pull in your lower back while exercising. Look in a mirror while you use a kettlebell if you are unsure your back is positioned correctly. A neutral spine will be shaped like a natural “S” curve from the side.