The inner thigh muscles consist of the adductor magnus, longus, brevis and sartorius. The main function of these muscles is to move the thigh inward. Performing exercises with this motion and hip flexion will target your adductors. Hip flexion takes place when your thigh moves toward your stomach. A stability ball is used in multiple positions for these exercises.
Step 1
Hold the ball against a wall with your mid-back to do sumo squats. Stand with your feet in a wide stance, step forward slightly and turn your toes out 45 degrees. Lower yourself by bending your knees and stop when your thighs parallel the floor. Stand back up and repeat. This exercise also works the glutes. Increase your resistance by holding dumbbells between your thighs with your arms fully extended.
Step 2
Execute a set of split lunges. Stand with your back to the ball, lift your right leg and place the top of your foot on the ball. Step forward slightly with your left foot and lower your body by bending your left knee. Stop when your left thigh parallels the floor and stand back up. Repeat for a set of reps and switch sides. Hold on to a pair of dumbbells for added resistance. Place one hand on a chair or wall if you have trouble balancing.
Step 3
Roll the ball sideways to do hip adduction. Stand with the ball on your left side, lift your left leg and place your left foot on the ball. Roll the ball out laterally until your leg is fully extended. Roll it back in and repeat. Do a set of reps and switch sides.
Step 4
Perform an inner thigh squeeze. Lie on your back with your arms out to your sides and the ball in between your legs. Raise your legs so they are about 1/3 of the way up the ball and pinch it between your shins. Lift the ball until your shins parallel the floor and squeeze forcefully. Hold for three to five seconds, release the pressure for three to five seconds and repeat. For a variation, do this exercise while sitting in a chair. Straddle your legs over the ball, bend your knees, place your feet flat on the floor and squeeze.
Tips and Warnings
- Perform 10 to 12 reps and three to four sets of each exercise.
Things You'll Need
- Dumbbells
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