The inner thighs consist of muscles known as the adductor longus, sartorius and vastus medialis. When fat appears on your inner thighs, it is these muscles that need to be targeted to help reduce it. By building muscle, you can tone your legs and give them a more slender appearance. Be aware that you also have to burn the fat with dedicated exercise as well.
Caridiovascular Exercise
No matter how much you work your inner thighs with weight training, you still need to burn the fat with cardio to slim them down. Perform 45 to 60 minutes of cardio, 4 to 5 days a week. Running, hiking, swimming, fast-paced walking, rowing and stair climbing are examples.
Plie Squats
Plie squats target your inner thighs and butt simultaneously and they can be done with a set of dumbbells. Stand with your feet in a wide stance while holding dumbbells in between your thighs with your arms fully extended. After turning your toes out 45 degrees, slowly lower yourself down until your thighs are parallel with the floor. Stand back up and repeat for 10 to 12 reps. When doing plie squats, keep your core tight, back straight and eyes looking forward.
Lunges
Lunges are compound exercises that work your entire thigh area. Stand with your feet hip-width apart while holding dumbbells at your sides. After stepping forward with your right foot, lower your body by bending your knees. Once your right thigh parallels the floor and your left knee is an inch above, stand up, bring your feet together and repeat the lunge with your left leg. Continue to alternate back and forth for 10 to 12 reps with each leg.
Cable Adduction
Adduction is the motion of your leg coming toward the midline of your body. Cable adduction is done with one side of a cable machine and an ankle strap. Fasten the strap to a setting that is about knee high and stand with your right shoulder facing the weight stack. After attaching the strap just above your right ankle, raise your leg in the air toward the weight stack. In a smooth, sweeping motion, move your leg down across the front of your body and toward the left. Slowly bring it back to the start and repeat. Once you have done 10 to 12 reps, switch sides.
Lying Adduction
Lying adduction is performed on the floor with the weight of your body or you can wear an ankle weight for added resistance. Lie on your left side with your left leg straight, right knee bent and right foot placed on the floor in front of or behind your left knee. In a steady motion, raise your left leg straight up as high as possible. Slowly lower and stop right above the floor. Continue for 10 to 12 reps and switch sides.
Kneeling Ball Squeeze
The kneeling ball squeeze takes balance and the use of an open doorway. Place an exercise ball in the middle of the doorway, sit on top of it, bend your knees and place your inner thighs down the sides at its widest point. Your shins should be parallel to the floor at this point and your body should be completely off the ground. Once in this position, squeeze the ball forcefully with your inner thighs and hold for a full second. Slowly release and repeat for 10 to 12 reps. When doing the ball squeeze, brace yourself by holding on to the sides of the door.
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