Using resistance bands for exercise is an inexpensive and great way to get an intense challenging workout. Inner thigh muscles can be one of the hardest muscles to target when performing traditional leg exercises, such as squats or lunges. The best way to tone and strengthen the inner thigh is to isolate the muscle with an exercise specifically aimed at training that area. There are a few inner thigh exercises that work well with the use of a single resistance band and provide the kind of tension similar to that of an adductor machine that uses a pulley system.
Step 1
Execute a plié squat or sumo squat by first finding an open space on the floor. Choose a light to medium weight resistance band, depending on your level of fitness.
Step 2
Lay your resistance band horizontally on the floor in front of you. While standing, place your feet (shoes) on the band with a stance wider than shoulder width apart. There should be a little excess band on the ends to prevent the band from slipping out under your feet.
Step 3
Turn your feet outward in the same direction that your knees are pointing. (You are now positioned in a ballet plié stance). Grab the middle of the resistance band (between your feet) with both hands and keep your arms straight down in front of you.
Step 4
Maintain good posture by keeping your back straight in an upright position and holding your core tight. There should always be a slight bend in your knees when standing; do not lock knees during the exercise.
Step 5
Squat down until your thighs are parallel to the floor. Make sure that your knees do not go over your toes during the exercise. Hold your position for one count and then bring yourself back up to start.
Step 6
Perform two to three sets of 15 to 25 reps. Increase your band strength gradually as you become stronger.
Tips and Warnings
- Consider using a resistance band with handles; the tubing may provide a better hand grasp during the exercise. To add variety to your plié squat, try pulsing at the bottom of your squat for 10 counts and then bringing yourself back up to start. Another great option is to perform elevators on the way down or up with counts of three to five.
- During the exercise you may feel a slight pull or strain around the lower glute muscle and upper part of your hamstring; this is perfectly normal. Try stretching the muscle out before proceeding to the next rep.
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