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I'm looking for good bodyweight exercises that help to strengthen and tone the inner thighs. Hear me out - this isn't a whiny "I want to spot tone" thread. So here's what's going on: I've gone to PT twice (over 2 years) for the same problem. Honestly I was doing great the first time around. Then I started to slip. Then I just didn't do it at all. I figured "nah, I'll just do stuff at the gym and that'll cover both bases!" Wrong. The second time around that I went to PT they told me I still have the same defect essentially, but I found out what is actually causing it and what I can do to fix it. My kneecaps both track to the outsides of my legs. In this case, they click when I bend them like going up or down stairs, and often results in a sharp pain starting in front under the patellar groove and moving up over the patella to the outside of my thigh. It hurts, it's painful, it's with me everyday and it causes me to make more excuses why I can't do things. (FYI my mantra for this year is "No more excuses") I practice Aikido and there is a LOT of kneeling, rolling, getting up, falling down, and movement that aggravates it. The problem apparently is that I have weak inner thigh muscles, and strong outer thigh muscles. The stronger ones pull the tendons, which pull my kneecaps to the outside. I have to strengthen the inner ones. So in my head when I was told that I'm thinking "No s*** Sherlock, I'm over weight, I'm soft in most areas...and that's one of the hardest places to tone!" I'm honestly looking for help to build on the exercises that I received in physical therapy (PT). The PT exercises are helpful, slightly, but I don't feel that they are really targeting the problem; rather just preventing it from getting worse. I've Googled some stuff, but I'm not so sure what's going to help. So far I'm in love with squats, they don't hurt me as bad as a lunge does and it works a ton of muscles. But....what are my other options?

Hello Fellow NF! My name is Marley and I got a lot of work to do! I'm currently a Biology PhD student who needs to not only focus on my work but on my body, health, and life. Starting weight: 250lbs Main Quest: Lose 15lbs in 5 weeks; that's 3lbs a week : ) Quests 1) "Defeat the hungry beast." No soda at all! Allow 2 white bread items a week (+5 Con) A - Track 100% of the challenge, and stay keep with above goal (+4) B - Track at least 90% of the challenge (+3) C - Track at least 80% of the challenge (+2) 2) Exercise 6 days a week: 3 strength days, 3 cardio/HIIT days (+3 STR, +2 DEX) A - Finish 100% of workout schedule ( +3, +2) B - Finish above 90% of workout schedule (+1.75, +1.25) C - Finish above 80% of workout schedule (+1, +.5) 3) STRETCH IT OUT; Stretch nightly at least 6 nights a week for 10min (+3 CHAR, +2 WISD) A - Finish all 5 weeks (+3, +2) B - Finish 4 weeks (+1.75, +1.25) C - Finish 3 weeks (+1, .5) Life Quest: Read a fiction book once a month and get my husband interested in going to the gym with me/or at least go for a walk!

I am moderately fit, but am seeking a workout routine that tones, strengthens, and boosts my level of fitness. I'd like it to include cardio and strength (but I don't want to bulk up, just tone). I like long-distance running, but I don't want to do it everyday. I tried jump roping but it made me feel like I needed to throw up. So, I want a routine with variety. It shouldn't include a bunch of fancy equipment. And I'm a beginner, so I want things that provide a good workout, but that I can do. Also, good warm ups and cool downs. I'm looking for something long term that I can keep up the whole summer. I will really appreciate any help. Thanks!!

I'm Fayrn. I'm human. Right now my body condition is average leaning towards overweight. I mostly stay at home, waiting for my life to begin. I need to change that. I want to have a better body image by getting to a healthy weight and tone my body. I'm on a quest to lose my humanity and become something, someone better. Main Quest: In six weeks I will lose six inches off my waist line. Mermaids are graceful, lithe, and fast. That's because they're streamlined and that's what I'm going for. Quest 1: Swim for at least 10 min, twice a week. I love to swim, and if I do more of it I can improve my stamina and overall body condition. Quest 2: Drink more water for the next 6 weeks. I drink water everyday, but not enough. I plan on drinking at least 2L a day. Quest 3: No carbs before 11am. I wake up at around 6 or 7 in the morning most days, and after talking to a nutritionist, I learned it's best to avoid carbs in the morning when you wake up. Life Quest: Furnish the house. I just moved and I would like to make my house into a nice comfy fortress and in order to do that, I need to put things in it. In six weeks I would like to have a kitchen table, a couch, and a bed frame. Motivation: Mermaids. Seriously, I want to look and feel good being half naked and imagining a mermaid seems to get the ball rolling

I've come here to ask for MAJOR help so please help me. Currently i'm ~5'9-6'0 (haven't been to the doctor for a while) and am about 216 pounds (I lost 15 pounds in 1.5 months during the summer but I didnt do anything different...). Currently I am unhappy the way I move, the sluggish way I do everything, and the way I look. As a Senior I feel like this should be the height of my youth but alas I am still obese and sluggish. I went to my doctor and he said even though I am 18 my body is the body of a 15 year old when it comes to hormones and what not (how this works, idk). So my question is, how can I shed down major weight while also building and toning muscle at the same and not damaging my tissue and stunting my growth because of my 15 year old internals and losing the weight in a way where it doesn't come back very easily like what happens during extreme dieting. I would need a way to do it in as least time allowed while not also doing like only 10 minutes a day because I'm currently packed with a job, volunteering, school (all honors), and I will be doing Track and Field (shotput) this year. All throughout my teen years I've been obese and unhappy with myself and would like to finally be happy with my body. What is also influencing me to do this is that my family has an extensive history of diabetes (dad, uncle, grandma, grandpa, dads cousins, etc) and i know if i don't start now it could be too late. Please help me NerdFitness community.

I read Speezy's story last night and I am a very similar to her story minus the smoking. I am 4'11 inches and have been working out for the past month. I have gone from 178 pound to 171 pounds. I keep fluctuating back and forth between 171 and 173. I have been doing cardio on the elliptical and eating much healthier, but I feel like I should be loosing more weight and looking more toned by now. Even though I have lost the weight I do not look it. I have four kids and I want my pre-baby body back or as close as I can get. How do I get started in weight lifting? I lifted in high school, but i remember nothing of what I did. Any help would be appreciated.

Hey guys! First up, I apologise if this has been written before, I'm a complete newbie here (first post). Basically, I'm 18; I wouldn't say I'm chubby but I just simply need to tone up and lose that "puppy fat" I guess. I've just started the Nerd Fitness 20-minute Hotel room workout, think it suits right now. I'm just looking for someone to help me and perhaps talk me through the best ways to tone (mainly: my arms (although I am getting there), my pecs and my abs - these have a little amount of fat on them) Just want to look good, y'know! Thanks to all who take time to read this and help! Charlie