The inner and outer thighs contain muscles called the adductors and abductors. The adductors are the inner thigh muscles and they include the sartorius and adductor magnus, brevis and longus. The abductor muscles include the gluteus medius, gluteus minimus, tensor fascia lata and vastus lateralis. Toning these muscles involves weight-training exercises that cause you to move your thighs inward and outward.
Step 1
Grab a set of dumbbells to do plie squats. Stand with your feet in a wide stance and turn your toes out at an angle. Hold the dumbbells straight down in front of your body and lower yourself into a squat. Stop when your thighs parallel the floor, stand back up and repeat 10 to 12 times. This exercise works your inner thighs as well as your glutes.
Step 2
Sit on an adductor machine to work your inner thighs. Place your feet on the foot rests and place your inner thighs against the padded lever arms. Your legs will be in a "V" shape at this point. Lean back against the back rest and grab the handles below the seat. Move your thighs together, move them back out slowly and repeat for 10 to 12 repetitions.
Step 3
Fasten an ankle strap to your lower right leg and to the low connection on a cable machine. Stand with your right shoulder facing the weight stack and lift your right foot off the floor. Swing your leg across the front of your body in a sweeping motion, move it out to your right side and repeat. Do 10 to 12 reps and switch sides.
Step 4
Stand with an exercise platform to your left side to do side step-ups. Place your left foot on top of the platform, press into it to lift your body in the air and raise your right leg. Bend your knee when you do this and level your thigh to the floor. Lower your weight back onto your right foot and repeat. Do 10 to 12 reps and switch sides.
Step 5
Execute a set of side plank leg lifts. Lie on your right side with your right forearm flat on the floor and perpendicular to your body and your legs stacked. Place your left hand on your hip, lift your body laterally and extend your left leg in the air as high as possible. Lower your leg, lower your hips and repeat. Do a set of 10 to 12 reps and switch sides.
Step 6
Anchor a resistance band to a sofa leg and do standing abduction. Fasten the other end around your left lower leg and stand with your right side facing the sofa. Lift your left foot, move your leg laterally in the air to your left and swing it back down across the front of your body. Repeat for 10 to 12 reps and switch sides.
Tips and Warnings
- Perform three to four sets of your exercises and work out three days a week on alternating days.
Things You'll Need
- Dumbbells
- Adductor machine
- Ankle strap
- Cable machine
- Exercise platform
- Resistance band
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