Your inner thigh muscles, or your adductors, consist of smaller muscles that run from your groin down to your knee. You can work these muscles in conjunction with your larger muscle groups, like your hamstrings and quads, or you can focus on toning these muscles by themselves. If you choose to add adductor isolation exercises to your workout routine, adequately warm up and perform any larger muscle group exercises before progressing to the isolation exercises.
Adductor Machine
Most fitness centers have exercise machines that isolate the inner thigh muscles while working against a chosen weight resistance. Sit on the padded seat and choose a weight resistance level from the stack of weights. Adjust the width of the leg pads so that you can move through your entire range of motion. Steadily squeeze and tighten your inner thighs and push your knees against the pads in order to push the pads together at the center. At the apex of the movement, reverse the motion and return steadily to the starting point. Repeat between 15 and 20 times.
Standing Adduction
Perform the standing hip adduction using an exercise band. Tie one end of the band to a sturdy object, like a weight machine. Extend the band fully and tie the loose end to your left ankle, facing so that your left leg is closest to the object the band is tied to. Use another sturdy object like a machine or a chair to help you keep your balance. Lift your left foot from the ground and pull against the band's resistance to swing your leg as far as you can in front of your right leg. Perform the movement with a flexed foot and your toes pointing outward. Swing your left leg back and forth against the resistance 15 to 20 times. Untie the band from your left ankle, turn your body 180 degrees and tie the band to your right ankle in order to perform the movement on the opposite side.
Lying Hip Lift
Lie on a mat on your left side. Extend your left arm over your head and rest your head and neck against the arm for support. Place your right palm flat on the ground in front of your body in order to help keep your balance. Bend your right knee and place your right foot flat on the ground behind your left leg. Flex your left foot and turn your toes outward. Working against gravity, lift your left leg from the ground, squeezing your inner thighs. Return to start and continue the movement 20 times. Flip over to your right side and repeat the movement on the opposite side of your body.
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