If you have skinny inner thighs, you know how frustrating it can be when you put on a new pair of shorts. The way to beef them up is to do the right exercises. The quadriceps are the muscles on the front of the thighs, and they need to be worked along with your adductors. The adductors are inner thigh muscles. Do a combination of compound exercises and isolation exercises to gain the most size.
Step 1
Increase your food intake, and eat healthy meals. Any time you want to gain weight, you have to eat more food. Add another 250 to 500 calories to your current intake and keep your foods healthy. Choose lean meats, low-fat dairy, fish, whole grains, fruits, vegetables and beans as your main sources. Consume meals every two to three hours to make it easier to get your increased calories.
Step 2
Stand behind a weighted barbell that is on the floor to do sumo deadlifts. Move your feet wider than shoulder-width apart and turn your toes out at an angle. Lower your body by bending your knees and grasp the bar with a shoulder-width, overhand grip. Stand up and let the bar rest against your thighs for a full second, lower it back to the ground and repeat. Keep your back straight and core tight throughout. This exercise works your glutes and quads, but it also places an emphasis on your inner thighs.
Step 3
Grab a set of heavy dumbbells and do stationary lunges. Step forward with your right foot so your legs are in a staggered stance. Tighten your core and keep your back straight as you bend your knees and lower your body. Stop when your right thigh parallels the floor and your left knee is an inch above the floor. Rise back up, repeat for a set of reps and switch legs. Do not let your front knee go past your toes when doing these.
Step 4
Fasten a pair of ankle weights to your lower legs and do lying hip adduction. Lie on your back with your arms at your sides and lift your legs straight in the air so your feet parallel the ceiling. Lower your legs down to your sides as far as possible, lift them back up and repeat.
Step 5
Sit on the seat of an adductor machine to isolate your inner thighs. Rest your legs on the padded lever arms and grab the handles on the sides of the seat. Press inward with your legs to move the levers until they are almost touching each other. Squeeze your inner thighs for a full second at this point, move the levers back out and repeat.
Tips and Warnings
- Perform 10 to 12 reps and four to five sets of your thigh exercises. Work out three days a week on alternating days. To prevent weight loss on your inner thighs, avoid doing high amounts of cardio.
Things You'll Need
- Barbell
- Dumbbells
- Ankle weights
- Adductor machine
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