Your inner thigh muscles, or adductor muscles, can be challenging to tone and strengthen. Exercises that pull the leg inward toward the body, or adduct, effective engage the inner thighs. You can do many of these simple exercises in the privacy of your own home with your body weight, a resistance bad and ankle weights. Doing 30 minutes of moderate-intense cardiovascular exercise daily such as walking, jogging, running or dancing will increase the tone in your inner thighs and help burn off excess body fat.
Band Wrap
The band wrap exercises engages your core, entire lower body and inner thighs. Begin sitting upright in good posture, relaxing your shoulders, neck and head. Keep your feet flat on the floor shoulder-width apart and wrap a resistance band around the middle of your thighs. Lean back slightly and lift your feet off the floor, keeping your back in neutral alignment. Flex your feet and push your thighs against the resistance band as hard as you can while you squeeze your inner thighs. Keep this movement going for 20 to 25 counts.
Weighted Inner Thigh Lift
The weighted inner thigh lift is a basic dance and Pilates exercises that targets the inner thigh muscles. This exercise may be done with a light ankle weight for increased intensity or without. Begin lying on your right side with your legs at a 45-degree angle in front of your torso. Place your left top foot in front of your bottom right thigh and grab your ankle with your top left hand. Hold this position and lift your bottom leg off the floor, heel toward the ceiling. Keep your leg lifted and squeeze your inner thighs as tight as you can to create small pulses of your right leg. Do 20 to 25 repetitions and then repeat on the opposite side.
Bottle Squeeze
The bottle squeeze exercise engages the inner thighs and can be done at home or the office, according to Northwestern Health Science University. Begin sitting in good posture on a stable chair. Scoot to the edge of the chair and place a full water bottle between your knees. Gently squeeze the water bottle with your knees as you visualize your inner thighs squeezing together towards each other. Do 20 to 25 repetitions.
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