In order to trim down your inner thighs and burn stored body fat, you need to engage in some form of aerobic activity such as power walking, cycling or swimming, for 45 to 60 minutes on four or more days a week. However, in addition to your cardio workout, you can sculpt your inner thigh or adductor muscles with targeted exercises. Isometric contractions using a stability ball and side lying adduction exercises can help you achieve stronger, more toned and attractive inner thighs.
Seated Stability Ball Squeezes
Isometric contractions performed with a stability ball actively engage and tone your inner thigh muscles as well as the ligaments that support the knee joint. To perform this exercise, sit on the floor or a mat with the ball in front of you. Place your feet half way up the ball with your knees stretched out straight. Place your hands across your chest and contract your abdominal muscles. Exhale as you squeeze the ball between your heels with toes flexed up. Hold the squeeze for five seconds and release. Repeat the sequence 10 more times. After the last sequence, finish off the exercise with fast, short, pulsing squeezes for 20 repetitions.
Side Lying Adduction Lifts
Side lying adduction exercises can be done a number of ways, but all forms involve lifting the lower or bottom leg up off the ground. In this particular exercise both the upper leg and the raising leg are engaged throughout the duration of the exercise. You can add ankle weights for more intensity. To begin this exercise, lie on your left side on a mat or floor propped up on your left elbow. Extend both legs straight out with your right leg stacked directly on top of the left leg. Your body should be in a perfectly straight line from your head to your feet with your hips lined up one on top of the other. Raise your right leg up about 12 inches and hold it in the raised position. Engage your abs and lift your lower leg up to meet the right and return it to the floor. Raise and lower your left leg for 15 to 20 repetitions. Lie on your opposite side and repeat the sequence. It is important while performing this exercise to be careful not to roll the top hip to the front or back. Keep your knees pointing straight ahead.
Curtsy Lunges
Curtsy lunges are performed from a standing position and can be done with or without dumbbells. Begin the exercise with your feet placed flat on the floor, legs hip-distance apart. Stand up tall with your shoulders down and your abs tucked in. Step out wide to the side with your right leg. Cross your left leg behind your right placing the left ball of the foot on the floor. Squeeze your inner thighs as you bend your knees or 'curtsy'. Slowly lift back up and then step out wide to the left with your left leg. Cross your right leg behind your left placing the right ball of your foot on the floor, curtsy, return to standing and repeat to the right. It is important to keep your hips squared and facing straight ahead throughout the exercise. Perform 20 curtsy lunges or 10 on each leg.
References
- ACE Fitness: Side Lying Hip Adduction
- "Thin Thighs in Thirty Days"; Wendy Drumm; 2010
- "Stability Ball Training: A Guide for Fitness Professionals from the American Council on Exercise"; Christine Cunningham; 2003
Member Comments