How To Exercise The Inner Thighs

The inner thighs are also called the "adductors," and they are one of the most commonly targeted areas, especially by women. Various leg exercises partially hit the inner thighs by default, but there are more specific exercises that can zero in on this region. The trick is to adduct the legs, making a motion that comes toward the body. This can be done with exercises that do and do not involve movement.

Step 1

Step up and sweep. A Bosu is a functional training tool that looks like a Swiss ball that has been cut in half. It has a flat side and an inflated dome side which can be used either way. To do a leg sweep, place one foot on the Bosu and the other foot on the floor in a wide stance. Come into a deep squat, stand up and balance on the Bosu with one foot and sweep your other leg across the front of your body. Sweep it back across, place your foot on the floor and repeat. To increase the intensity, wear ankle weights.

Step 2

Lift your leg up in the air. Lie on your left side with your legs straight behind you. Place your right leg flat on the ground over top your left leg with your knee bent 90 degrees. Lift your left leg up about 12 inches and lower it back down. Continue doing leg lifts for 10 to 12 reps, then switch sides. To make it more intense, wear ankle weights.

Step 3

Do some sliders. Place a towel on a slippery floor and stand on it with one foot. Slide it out to your side as far as you can, and then slide it back into your body by engaging the adductor muscles. Do a series of 10 to 12 reps, and then change sides.

Step 4

Squeeze the ball. Stand over a Swiss ball at its widest point with your knees slightly bent and back straight. Squeeze the ball as hard as you can for 30 to 45 seconds and release. Rest for about 30 seconds and squeeze again. Do 10 to 12 squeezes.

Step 5

Use an adductor machine. For this exercise, you are going to have to go to the gym. Sit on the adductor machine with your inner thighs firmly against the pads and in a wide "V" shape. Squeeze your thighs together and slowly return to the starting point.