Resistance bands, also referred to as resistance tubing or exercise bands, are long pieces of strong rubber used to strengthen muscles. According to the Sports Fitness Advisor, resistance bands are ideal for targeting specific, hard-to reach muscle groups like the inner thighs. They are useful in physical rehabilitation settings as well as home gyms. They are versatile and easily incorporated into any workout routine.
Squats
Squats are effective moves to strengthen both the fronts and backs of the thighs. Once you've mastered the squat and need additional resistance to work your thighs and buttocks, you can add resistance bands to the routine to increase the intensity of the exercise. To use resistance tubing for squats, tie the loose ends of one band together and place one loop under your feet. Stand on the band with feet shoulder-width apart and grab the other loop of the band in both hands. Pull the band up so that your elbows are sticking out at shoulder-height. Keeping your back straight, lower your buttocks as if you're going to sit down. Then stand upright and repeat 20 times keeping the band lifted. You'll feel the extra pressure on your legs and thighs.
Lunges
Like squats, lunges can be hard on the knees, so check with your doctor before undertaking lunges with a resistance band. Adding the resistance to lunges however will boost the intensity of the workout. Undo the tie in the band or use a resistance band with a handle on each end. Start the exercise by standing upright with feet about shoulder-width apart. Step back with your left foot about 2 feet and slip the resistance band under your right foot, holding each end in one hand. Bend your arms at a 90-degree angle and hold the ends of the band with your palms facing up. Once you're in position, bend your right knee almost to the floor, keeping your back straight and your head up. Maintain the hold on the tubing's handles. Rise up and lower again 20 times, then switch and repeat with your right foot back.
Standing Abduction
Abduction exercises require you to move muscles laterally away from the body. They increase the range of motion and flexibility in the muscles while strengthening the inner thighs. The standing abduction is an effective exercise for the thighs and commonly used in rehab routines for hip replacement surgeries. Tie one end of a resistance band to a table leg or other stationary object at ankle level. Tie the other end of the band around your right ankle. Stand straight sideways to the table with your left side nearest to the table. Lift your right leg slowly outwards, hold for a couple seconds and lower it. Repeat 20 times and then switch sides and repeat on the other side. According to the Sports Injury Clinic, you should work to keep your hips facing forward and stabilized as much as possible during the lifts.
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