The hip adductors are the muscles found on the inside of the thighs. They get their name from the motion they are responsible for called adduction. The sartorius and adductor longus, magnus and brevis are all muscle involved with adduction. To tone these small muscles, exercises can be done with body weight or external resistance. Aim for 10 to 15 reps with your exercises, except for isometric holds.
Wide Squats
Wide stance squats, also known as duck squats, work your adductors as well as your glutes--butt--muscles. These are performed with a barbell held across the shoulders. Stand with your feet in a wider than shoulder-width stance and your toes turned out to the sides. While holding the bar behind your neck with a wide grip, tighten your core and lower yourself down by bending your knees. Once your thighs parallel the floor, steadily rise back up and repeat. When doing these, resist the urge to bend forward at the hips. Act as if you are sitting down in a chair.
Resistance Band Standing Adduction
Resistance bands are made out of durable rubber that come in the form of a tube or flat band. To do standing adduction, anchor one end against a pole or to the leg of a sofa and attach the other end around your lower left leg just above your ankle. You can also have a training partner hold one end of the band. In a steady sweeping motion, lift your left foot off the floor and move your leg across the front of your body. Slowly return to the starting point, repeat for a set of reps and switch sides.
Hip Rotations
Hip rotations not only work your adductors, but they also work your abductors on the outside of the hips. Place your hands shoulder-width apart on the floor, toes together behind you and lift your hips to form a straight line from your shoulders to your heels. This is a plank position. Keeping your core tight, lift your right foot off the floor, bring your knee into your chest and rotate your hips so your lower leg moves under your body. After holding for a second, rotate your hips the other direction as far as you can. Your leg will now by facing up. Place your foot down and repeat with your opposite side. Continue to alternate in a steady and controlled motion.
Lying Adduction
Lying adduction works your adductors with the weight of your body. Lie on your left side with your left leg straight, right knee bent and right foot placed in front of or behind your left knee. Steadily lift your left leg up as high as possible by contracting your adductor muscles. Slowly lower your leg, repeat for a set of reps and switch sides.
Ball Squeeze
The ball squeeze works your adductors isometrically, which means there is no range of motion. Lie on your back with your legs lifted at an angle, arms at your sides and the ball pinched between your ankles. Steadily apply pressure into the ball and hold five to 10 seconds. Slowly lower the ball to the ground, rest and repeat four to five times. Keep a slight bend in your knees throughout.
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