Many women wish to tone and tighten the inner thigh area but are unsure which exercises will produce results. Three muscles make up the inner thigh area. These muscles are called the adductor group and include adductor longus, adductor magnus and adductor brevis. There are three simple but effective exercises women can include in their lower-body strength training to target these muscles.
The Inner Thigh Machine
Most gyms and fitness facilities have an inner thigh machine. A machine-based exercise is a common choice for beginners. The machine isolates the adductor longus muscle--the inner thigh--while minimizing the risk of injury or using improper form. Perform the exercise in a seated position with your legs on padded cushions. Choose your desired resistance level, open your legs to a comfortable stretch, then press them together against weight.
Free-weight Wide Stance Squat
Free-weight wide-stance squats, or plies, exercise the inner thigh area. Free-weight exercises require balance, posture and strong assisting muscles to be effective. To perform this exercise, place your feet in a wide stance with toes out at a comfortable angle. Your knees should not go over your toes. To add resistance, hold a single dumbbell in front, or a barbell on the shoulders and behind the head. Bend the knees and slowly lower into a squat, keeping your knees in line with the toes, with your abs contracted and torso straight. Avoid bending forward at the waist to maximize the work for the inner thighs. Only go down as low as you can without losing your balance. Slowly push back to the starting position without locking the knees.
Leg Lifts
Leg lifts tighten and tone the inner thigh area with little special equipment. All you need is your own body weight, though ankle weights may be used to increase the resistance. To do this exercise, lie on the floor on your side. Place your head comfortably in your hand or along the floor and align your hips vertically. Contract your abdominal muscles by pulling your navel toward your spine and extend your legs straight out. Bend the knee of your top leg and place the foot on the floor in front of the bottom leg. Flex the foot of your bottom leg and lock the knee. Keeping the leg long and straight, slowly lift the leg off the floor at least 4 inches, then slowly lower it back down. This is one repetition.
Member Comments