The inner thigh is a problem area for many. It seems impossible to get rid of the stubborn fat that tends to accumulate in the region, not to mention toning the hard to see underlying adductor muscles. Cardio exercise will help decrease the amount of excess fat, while some of the best inner thigh exercises will tone and strengthen the muscles.
Side Lunge
The side lunge targets the adductors, gluteal muscles and the quadriceps. Stand with your feet slightly apart and position your hands so you can use them for balance. Contract your abdominal muscles and stand tall.
Transfer your weight to your left foot and take a big step to the right with your right leg. Begin to transfer your weight to your right foot by bending your hip and knee. Continue to lunge into your right leg until your thigh is parallel to the floor and your knee is directly above your ankle. Your left leg should be fully extended. Push through your right heel to straighten your leg and return to the standing position.
Repeat the exercise with your left leg. Hold a weight at chest level to increase the intensity of this exercise.
Hip Adduction
The hip adduction exercise can be performed standing or lying down. This exercise isolates the adductor muscle group on the inner thigh. To perform a standing hip adduction, stand next to a low cable machine with your right leg closest to the machine. Attach the ankle cuff around your right ankle.
Pull your belly button into your spine and stabilize your core muscles. Transfer your weight to your left foot and then pull your right leg across your body away from the machine. You should feel your inner thigh working. Complete the desired reps and then perform the exercise on your left leg. A resistance band can be substituted for the cable machine.
To perform a lying hip adduction, lie on your right side with your hips stacked and your right arm supporting your head. Move your left leg back so your right leg is free to move. Contract your abdominal muscles and then lift your right leg up as high as your can. Lower it back to the floor in a controlled manner. Complete the desired number of repetitions and then switch sides.
Sumo Deadlift
The sumo deadlift works nearly every muscle in the body and intensely targets the quadriceps and adductor muscles. Stand facing a loaded barbell with your legs wider than shoulder width and your toes pointing out and in line with your knees. Bend your hips and knees and lower down until your thighs become horizontal. Grasp the bar with a shoulder-width overhand grip.
Pull your belly button into your spine, stabilize your abdominal muscles and straighten your back. Raise the bar by extending your legs and bringing your torso vertical while pulling your shoulders back. Slowly lower the bar back to the ground.
To avoid injury, do not round your back during this exercise and restrain from using heavy weights. A dumbbell can be used in place of a barbell to perform a sumo deadlift.
Lateral Step-Up
The lateral step-up works the adductors, gluteal muscles and the quadriceps to help improve your cardio fitness. Stand with your right leg next to a platform, exercise bench or sturdy chair that is at least 12 inches off the floor. Stabilize your core and stand tall.
Move your right leg step up onto the platform by extending your leg. As you are straightening your right leg, bring your left knee up to waist-height so all your weight is balanced on your right foot. With control, lower your left leg and then step back down to the floor. Complete the desired number of reps and then repeat the exercise with your left leg.
References
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
- American Council on Exercise: Side Lunge
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