The inner thighs move the leg toward the center of the body. Inner thigh strength is also essential to medial knee support. Sports therapist Jenna Wheatman explains that the inner thigh muscles stabilize the knee during leg flexion and extension. Weak adductors may cause inner knee injuries. Inner thigh fat may result from weak, under-used muscles, but excess body fat may also cause excess fat accumulation. Fat-burning aerobic exercises that use the inner thighs produce optimal results.
The Slide Board Adduction
Sports coach Jim Kielbaso, author of "Speed & Agility Revolution--Movement Training for Athletic Success" trains his athletes on the slide board. The slide board hip adduction resembles a jumping-jack without the jump. Place the slide socks over your sneakers, and stand in the middle of the board with your feet together. Keep your feet in contact with the board as you slide your feet apart. Then, use your inner thighs to bring the legs together. Perform 20 repetitions. The hip adduction exercise can be part of a total slide board workout. Most movements begin with one foot on the end ramp, and the other foot on the slide board. The inner thighs are used to propel the body to the opposite side of the board.
Lateral Trainer
This combines the benefits of an elliptical and a skate machine. Stand on the machine and begin a pedaling movement. Warm up for five minutes, then work the inner thighs by moving the right foot pedal toward the center of your body, pedaling the feet in a counterclockwise motion. Continue for at least 20 minutes.
Side Shuffle
If you do not have access to a lateral training machine, sport-training exercises such as the lateral shuffle provide similar benefits. Leap to the side with one foot. Use a propelling movement to bring the other leg in to meet it. Perform 10 shuffles in each direction. Repeat the cycle six times.
Karaoke Band Exercise
This does not require singing abilities. The exercise, without bands, is used in athletic agility training. Aerobics enthusiasts know it as the grapevine. The resistance band adds challenge. Wrap a resistance band around your ankles. Step to the side with your right foot, then cross your left foot in front of it. Step to the right again, and then cross your left foot behind your right. Continue for as long as space allows, then change directions.
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