Toning the inner and outer thighs doesn’t require equipment. The inner thigh muscles, also called adductors, and the outer thigh muscles, also called abductors, can be targeted through basic exercises that use gravity and body mechanics to tone and strengthen them. This basic inner and outer thigh routine can benefit beginners just starting a workout program and experienced athletes interested in strengthening the legs. Because of the low impact on joints and muscles, these exercises may be useful to individuals recovering from injury. As an added bonus, because equipment is unnecessary, those individuals who can’t get to the gym can tone the inner and outer thighs at home.
Adduction Lifts and Circles
Step 1
Lie on your right side on a mat or carpet. Prop your torso up on your right forearm. Bend your left leg and put your left foot on the mat directly behind your extended right leg.
Step 2
Lift your right leg slowly off the floor and hold for one second. Lower your leg back to the floor and pause. Repeat 10 to 20 times in each set.
Step 3
Lift your right leg slowly off the floor. Make little circles in the air with your leg, not allowing your leg to touch the floor. Reverse the circles. Do about 10 to 20 circles in each set. Lower your leg to the floor.
Abduction Lifts and Circles
Step 1
Remaining on your right side, lower your torso to the mat, and rest your head in your hand or the crook of your elbow. Place your left hand on the mat in front of your torso. Straighten your left leg and place it on top of your extended right leg. Check that your hips are not flexed. In other words, there should not be a crease at the hip socket, but instead your body should form a straight line from the right shoulder to the right heel.
Step 2
Point the toes of your left foot slightly toward the floor. Slowly lift your left leg up and hold for one second. Lower your leg back to the floor and pause. Repeat 10 to 20 times in each set.
Step 3
Lift your left leg up slowly. Make little circles in the air with your leg, not allowing your leg to touch your right leg or the floor. Reverse the circles. Do about 10 to 20 circles in each set. Lower your leg back on top of your right leg.
Step 4
Turn over onto your left side, and repeat Steps 1 through 3 for adduction and abduction exercises, using the opposite leg.
Tips and Warnings
- For both inner and outer thigh exercises, you only need to lift your leg a few inches to 1 foot off the floor to work the muscles.
Things You'll Need
- Comfortable, firm carpet or mat
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