The inner thighs, also known as the adductors, are responsible for moving the leg toward or across the midline of the body. While they can drastically improve the appearance of your legs, the inner thighs have other important functions. The adductors are responsible for protecting and stabilizing the inner joints of the knee. Inner thigh workouts should be performed three times a week. Do three sets of 8 to 12 repetitions.
Inner Thigh Side Leg Lifts
Lie on your right side, making sure to create a straight line from the top of your head to the base of your spine. Bend your left knee, and place the left foot flat on the floor in front of the right leg. Inhale to prepare. As you exhale, lift your straight right leg. The knee and foot should face directly ahead. Complete one set, and then repeat on the other side. You can progress this exercise by adding ankle weights, or by lying on a low bench and placing the foot of the working leg on the floor. This will increase the range of motion, thus making the exercise more challenging.
Adductor Machine
The abductor/adductor machine is often found in fitness centers. To use the machine for the inner thighs, adjust it so that it is in the open position. Sit down and place your feet on the foot bars. Inhale to prepare. As you exhale, draw your legs together. Increase the intensity by adding weight or by adjusting the machine so that the legs are placed wider apart.
Resistance Band Cross Over
Attach a resistance band to a stable object, and attach the other end around your ankle. Stand in a wide stance in an upright position. Your working leg should be the closest leg to the attachment point. Inhale to prepare. As you exhale, cross your straight, working leg in front of the working leg. Inhale and swing the leg to the side. Complete one set and then repeat on the other side. Progress the exercise by moving further away from the attachment point. While many web videos of this exercise show a considerable amount of torso movement, try to maintain a stable upper body, and avoid leaning into your supporting hip.
The Slide Board
The slide board provides an efficient aerobic workout while toning your inner thighs. Although the lateral movement alone will give your adductors a workout, the slide jack will provide inner thigh specific exercise. Put the slide booties on your feet, and stand at the center of the slide board. Assume a wide, upright stance. Inhale to prepare. As you exhale, slide your legs together, as if you were performing a jumping jack without the jump. Inhale and slide your legs apart.
Poor Person's Slide Board
Slide boards are effective but expensive. Fortunately, you can create a modified version at home. Place a hand towel under one foot. Stand on a wood or linoleum floor. Slide the working leg out to the side, and then use your inner thigh muscles to drag the leg back to center. If you do not have the proper type of flooring, some companies sell gliding discs, which will work on carpet.
The Lateral Step Up
The lateral step up works the hamstrings, quads and gluteal muscles, in addition to the inner thighs. Stand between two benches. Place your right foot on the bench. Contract your inner thigh and bring your left leg up to meet it. Step down with your left leg, followed by your right leg. Then, step up with your left leg on the other bench, and repeat the entire process.
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