The inner thighs, otherwise known as the adductors, originate at the top of the inner leg and insert near the medial part of the knee. There are actually five inner thigh or adductor muscles: adductor magnus, adductor longus, adductor brevis, the pectineus and the gracilis. These muscles work together to bring the leg toward the midline of the body. All exercises should be performed three times a week. Do three sets of 8 to 12 repetitions.
Side Lying Hip Adduction
Lie on your side and bend your bottom arm to support your neck. Begin with your legs straight. Your head, shoulders, hips and feet should be on one straight line. Depending on your hip flexibility, you can either keep the top leg in back or in front of your bottom leg. Inhale to prepare. As you exhale, squeeze your bottom inner thigh, and lift the leg. Keep your toes facing straight ahead. Return to the starting position. After completing 12 repetitions, switch sides. As you grow stronger, you can do this exercise using ankle weights.
Side Lunge
Stand in parallel alignment with your feet hip-width apart. Take a step to the side with your right leg. As your heel touches the floor, bend the knee. Your left leg will remain straight. Push off with your right leg, straighten it and bring it back to center. You should be able to keep your right knee, shin and foot in one line. If you can't keep do this, take a smaller step to the side.
Pilates Fitness Circle
The Pilates Fitness Circle is made of a flexible sprung steel. It is padded on the inside and out, and can be placed between the legs to add inner thigh work to any exercise. You can even use it while seated at your desk. Position the circle so that the pads are on your inner thigh. Inhale to prepare, and as you exhale, squeeze the circle with your inner thighs.
Towel Slides
This can be done on a linoleum or wooden floor. Place a towel under one foot. Slide the leg to the side. Then, use your inner thigh to drag the leg back to center. Keep your heel in contact with the towel.
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