You can tone, tighten and strengthen your inner thigh muscles at home with targeted sculpting exercises. Some movements, such as isometric inner thigh squeezes, can be done while you perform other household tasks. Lying adduction leg lifts are an ideal at-home inner thigh exercise and can be done with or without ankle weights. Incorporate a stability ball into your daily routine, which allows you to sit and tone your thighs while you watch TV.
Side Lying Adduction Exercise
The side lying adduction exercise targets the muscles located in the upper inside of your thigh known as the adductor muscles. To begin, position yourself on the floor or mat on your right side with your hips stacked vertically. For stability, place your top hand on the floor. Bend your left leg and place it flat on the floor behind your right leg. Engaging your abs, slowly lift your right leg straight up about 8 to 12 inches, being careful to keep your knee pointing straight ahead. Pause at the peak of the contraction and return to about 1 inch above the floor. Perform 10 to 12 repetitions with your toes pointed and then 10 to 12 with your foot flexed. Turn to your other side and repeat the sequence with your other leg. Increase the intensity with 5 pound ankle weights.
Seated Stability Ball Squeezes
Using a stability ball as a resistance tool allows you to tighten and tone the gracilis muscle of the inner thigh as well as surrounding ligaments and secondary muscles. To perform this exercise, take a seat on the floor with both legs extended straight out in front of you. Sit up tall with your abs tucked in and your shoulders pressed back and down, hands on the floor for support. Place your feet on each side of the ball about half way up. Flex your toes back toward your shins. Squeeze the ball between your ankles for a count of 10, pause and repeat the isometric contraction three more times. Finish off the series with 10 to 20 quick pulsing contractions.
Lying Crisscross Scissor Exercise
The lying scissor exercise not only targets your inner thigh muscles, but also challenges the abductor, or outer thigh muscles, as well. Strap on ankle weights to increase the difficulty of this exercise. To get started, position yourself on a mat on your back with your hands placed underneath your tailbone to support your lower back. Lift your legs off the ground so they line up just over your hip joints and are perpendicular to your torso. Point your toes and open your legs to a wide 'V' position. Crisscross your legs in the air keeping them directly over your hips. Bring your right leg in front of your left, open back up to a wide 'V', then bring your left leg in front of your right. Continue the scissor or crisscross pattern for 20 to 30 repetitions. Rest for one minute and repeat for two to three more sets.
References
- FitLink: Side-Lying Hip Adduction
- "Thin Thighs in 30 Days"; Wendy Drumm; 2010
- "Stability Ball Training: A Guide for Fitness Professionals from the American Council on Exercise"; Christine Cunningham; 2003
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