The muscles of the inner thigh are known as the adductors and include the adductor magnus, longus and brevis. Engaging in strength training exercises that target these muscles is just as important for shaping and strengthening the legs as is working the quadriceps and hamstrings. There are many effective inner thigh exercises that can help you develop strong, attractive legs.
Cable Hip Adduction
You can perform this exercise lying down or standing upright alongside a cable machine. Because the hip adductors are responsible for pulling the leg toward the midline of the body, performing this move with external resistance effectively targets the inner thigh muscles. Stand in front of the low pulley of a cable machine. The cable machine should be facing your side. Attach the cable cuff to the nearest ankle. Step away from the stack with a wide stance. The farther away you step from the stack, the more challenging the exercise. Grasp the bar for balance and, balancing on your far foot, allow the near leg to be pulled toward the low pulley. Using a sweeping motion, move the near leg to just in front of the far leg by abducting the hip. Repeat and complete on the other side.
Grand Plié
Another exercise you can do while standing to work the inner thighs is a grand plié, using a weighted body bar for added resistance. Grand pliés also work your buttocks; thus, they are a compound exercise, or one that targets more than one muscle group at a time. Standing, place a weighted bar on the back of your neck and shoulders. Position your legs wider than shoulders-width apart and point your toes outward. Squat until your thighs are parallel to the floor. Do not extend your knees beyond the ankles. Hold this position for a few seconds, and slowly return to the starting position. Concentrate on contracting your inner thigh muscles and glutes---pushing your weight down through your heels and into the floor; repeat.
Inner Thigh Squeeze
This exercise does not require weights. You will need the legs of a sturdy chair or bench. Sit on an exercise mat on the floor with your legs extended in front of you. The bench or chair should be near your feet. Bench or chair width may vary---hips-width to shoulders-width or even slightly beyond is acceptable. Rotate your feet outward, arches facing the chair legs. "Wrapping" your arches around the chair legs, simply contract, using the strength of your inner thighs to squeeze the chair legs together. Hold this position as long as you can, ideally to a count of 100. Rest for a moment and repeat.
Member Comments