If the idea of having your thighs on display makes you want to cringe, you are probably among those who want to have toned, shapely legs. Toning and trimming your inner thighs will not only boost your ego, but it will also improve your body composition and enhance your performance during physical activity. Performing strength-training moves for your thigh adductor muscles can lead to smaller, toned thighs.
Squats
The squat can be performed by any fitness level with many types of equipment. The squat also allows you to increase the workload as you gain strength in order to constantly challenge your muscles. A standard squat is performed using only your body weight. Stand with your feet hips-width apart with your hands hanging at your sides. Keep your toes pointing forward with your weight resting in your heels instead of your toes. Do not let your knees extend over your toes during the squat, this can cause a knee injury. Bend your knees, push your butt backward and squat downward. Squat as low as you can or until your thighs are parallel with the floor, slowly stand back up and repeat for 12 to 15 repetitions. Try holding a dumbbell in each hand or using the squat rack at a health club to add more weight to the exercise and increase the intensity.
Inverted Flyers
Much like the squat, the inverted flyer exercise can be done with just your body weight or while holding dumbbells. Stand with your feet together and your hands at your sides. Slowly lift your left knee toward your chest until your thigh is parallel to the ground while also bending both of your arms to create 90-degree angles. Slowly bend at the waist, lean forward and straighten your left arm and leg. Continue bending over until there is a straight line from your left hand to your left foot. Return to the starting position, perform 12 to 15 repetitions on the left leg and then complete the same repetitions on the right leg.
Frankensteins
This exercise uses slow and controlled movements to shape the inner thighs. Stand with your feet about hips-width apart. Slowly lift your right knee upward toward your chest until your foot is above your left knee. Without rotating your hips, move your right leg to the left side of your body as far as you can. Move your right leg back across your body and continue moving your leg as far right as you can. Place your foot back on the ground and repeat 10 to 12 times on each leg.
Member Comments