The inner thighs have muscles known as the adductors. Whenever you move your thighs toward the mid-line of your body, such as with exercises for the inner thighs, you are doing adduction. You will need several pieces of fitness equipment to do inner-thigh exercises.
Aerobic Exercise
To lose weight at any area of your body, including your inner thighs, you must increase your caloric expenditure through aerobic training (cardio work). For your inner thighs, choose cardio work that involves your upper legs, such as power walking, running, stair climbing, rowing or versa climbing. The Centers for Disease Control recommends at least 150 minutes of moderate intensity aerobic activity every week.
Seated Adduction
Sit on an adduction machine, with the insides of your legs pressed against the padded lever arms. Place your feet on the footrests, and grab the handles on the sides of the seat. Your legs should be in a "V" shape at this point. Slowly bring your legs toward each other until the levers are just short of touching each other. Push your legs back out, and repeat for 10 to 12 repetitions.
Cable Adduction
Cable adduction is done with an ankle strap and one side of a cable machine. Choose a low setting, and attach the strap to your right ankle. With your right shoulder facing the weight stack, raise your right leg, and move it to your left in a sweeping motion across the front of your body. Slowly move your leg back to the starting point, then repeat. After doing 10 to 12 reps, switch legs.
Inner-Thigh Squeeze
A thigh squeeze is done with a stability ball. Lie face-up on the floor, with your legs lifted and your knees bent. Carefully place the ball between your legs, and squeeze it forcefully. Hold for 5 to 10 seconds, then release. When you place the ball between your legs, position it so you squeeze the lower part, where it is not as wide.
Lying Hip Adduction
This exercise is done with your body weight. Lie on your left side, with your right leg slightly behind your body and your left leg slightly forward. Keeping your left leg straight, raise it off the floor as high as you can. Slowly lower it to the starting position, then repeat. After doing 10 to 12 reps, switch legs. According to the American Council on Exercise, you should raise the leg until your hips begin to tilt sideways or until you feel tension in your low back or oblique muscles.
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