Inner Thigh Exercises With Bands

Resistance bands are effective for toning and sculpting the muscles without direct stress on your joints. Using resistance bands is simple and because they take up very little space are excellent for traveling or home workouts. Working the inner thighs with a resistance band requires you emphasis leg adduction, pulling your working leg in toward your opposite leg. Resistance bands come in varying sizes. Any size band can be used for inner thigh exercises, however smaller bands are easier to use in adduction movement.

Plié With Band

The plié with band exercise engages the entire lower body and targets the inner thighs. You should use a band that you can close for this exercise. Begin by placing the band around your legs right below knee level. Step out into second position, feet slightly past shoulder-width. You should feel a slight resistance against the band. Keep your shoulders upright over your hips and squeeze your glutes as tight as you can. Press into the balls of your feet gently, keeping your heels on the floor and slowly lower your torso down by bending the knees. Stop the plié before you reach a 90-degree angle in your knee and slowly raise back up. As you raise up visualize squeezing your inner thighs toward each other. Repeat this movement 20 to 25 times.

Inner Thigh Pull

The inner thigh pull engages your inner thighs, the glutes and your core. Secure one end of your resistance band on a solid surface, such as a door or heavy piece of furniture. Attach the opposite end of the band to your right leg and step back away from the door until you feel a slight resistance. Turn to face your left side and step your right foot slightly in front of your left. Shift your weight to your left leg and lift your right leg off the floor. Engage your glutes and pull your right heel in front of you, crossing your right leg over your left leg. Hold the inner thigh adduction for five to eight seconds. Use the resistance of the band as you slowly release your right leg back to your starting position. Repeat the exercise on the right leg 20 to 25 times and then on the left.

Lying Inner Thigh Lift

The lying inner thigh lift engages the inner thigh muscle without help from the glutes. Begin lying on your right side with the band around your legs slightly below knee level. Relax your shoulders, neck and head, and make sure your back is in neutral alignment from neck to tailbone. Stack your hips on top of each other and extend your bottom foot slightly in front of your top foot. Lift the bottom foot as high off the floor as you can, making sure you don't put stress on your lower back. Hold the lift and from this point try to lift slightly higher in quick motions. Keep your heel up toward the ceiling as you are lifting and squeeze your inner thighs as tight as you can. Do 20 to 25 repetitions of the quick lift and release your leg back to the floor. Repeat this on the opposite side.