Exercise programs are designed for reducing body fat and firming and building muscles. The inner thigh muscle is not a muscle that most people want to build, so an exercise program must be carefully designed not to meet an unwanted goal. The inner thigh muscles, or adductors, are a group of muscles on the inside of your thighs. They contract to adduct, or bring your legs together. In order to get trimmer and toner inner thighs, you must reduce excess body fat and improve muscle tone. If you are overweight, proper nutrition and exercise are crucial for losing inches.
Squeezes on an Adductor Machine
This exercise targets your inner thigh muscles. It's done on an adductor machine. Sit on the seat with your back against the pad and your legs bent with your knees against the inside part of the rollers. Squeeze your inner thighs and bring the rollers together. When your legs meet, continue to squeeze your knees together for added intensity. Slowly separate your legs, returning to the starting position. Complete three to four sets of 12 to 15 repetitions.
Ball Squeezes With Exercise Ball
This exercise works your abdomen and your inner thighs. It's performed with a large, inflated exercise ball. Lie on your back with your knees bent and your feet flat on the floor. Place a large, inflated ball between your knees and slide your hands under your buttocks to support your lower back. Squeeze your knees and lift your legs toward the ceiling, lifting your hips slightly off the floor. Hold this position, then slowly lower your legs almost all the way to the starting position, leaving your feet about two inches off the floor. Complete three to four sets of 12 to 15 repetitions. Do not allow your lower back to arch during the exercise.
Inner Thigh Lift
This exercise targets your inner thigh muscles and can be advanced by using an ankle weight on the leg being lifted. Lie on your side with your bottom arm bent, placing your hand on the side of your head for support. Bend your top arm in front of you, placing your hand on the floor for balance. Extend your bottom leg straight and bend your top leg, placing it over your bottom leg with your knee, calf and foot on the floor. Lift your bottom leg off the floor about four to six inches. Initiate the movement by squeezing your inner thigh, not by lifting your foot. Hold the lift, then slowly lower your leg to the starting position. Complete three to four sets of 12 to 15 repetitions on each leg.
References
- "Keep Moving: Fitness Through Aerobics and Step"; Esther Pryor and Minda Goodman Kraines; 1997
- Fitbell: Inner Thigh Exercises- Firm and Tighten Your Inner Thighs for More Beautiful Legs
- "The Book of Body Maintenance and Repair"; American Physical Therapy Association; 1999
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