Intense Inner Thigh Exercises

For fitness gurus and newbies, the leg adductors are some of the hardest muscles to target during a workout. Better known as the inner thigh muscles, the leg adductors, which consist of the magnus, brevis, longus, pectineus and gracilis muscles, run from your hip down your inner thigh. The adductors stabilize your legs and knees. Strong inner thigh muscles help you perform activities such as dancing, skating and soccer. The American Council on Exercise provides several challenging exercises to strengthen, stretch and tone these muscles.

Seated Straddle With Side Reaches

Start this exercise sitting upright, legs apart, with your head in line with your spine. Straighten your knees and point your toes toward the ceiling. Extend your arms and place your palms flat on the floor in front of you. Next, brace your abdominal muscles and rotate your torso to one side, resting your hands on top of your thigh. Bend forward from your hips and reach forward with your hands, sliding them toward your ankles. Flatten your back and keep your head in line with your spine. Hold the position 15 to 30 seconds. Return to your starting position. Complete a set of five to 10 repetitions with each leg.

Lunge With Elbow Instep

Begin the exercise standing with your feet hip-width apart. Step forward with your right foot and swing the right leg forward. Place your foot down in front of you heel first, then press your foot down. With your right elbow on your thigh, drop your hips forward toward the floor. Lower into a lunge and make sure that your knee doesn't extend past your foot. Next, place both hands on the floor. Continue to lower your body. Brace your abdominal area. Push down on your left foot and raise yourself back into a standing position. Swing the left leg forward and repeat the movement on the left side. Complete 12 to 15 repetitions.

Side Lunge

Start the side lunge with your a hip-width apart facing forward. Contract your abdominal muscles. Step to the right. Place your right foot firmly on the floor. Next, bend at the hips. Shift your weight to your right foot until your right leg is vertical to the floor and your right knee is directly above your foot. Keep your left foot flat while shifting your body weight to your right hip. Push off with your right leg back to your starting position. Repeat the exercise on your left side. Complete 12 to 15 repetitions.

Hip Rotations

ACE recommends that you first master your push-up technique before attempting the hip rotation exercise. Start out by kneeling on an exercise mat. Bring yourself into a push-up position. Shift forward until your shoulders are positioned over your hands. Contract your abdominal muscles, your gluteals and your quads. Keep your head in line with your spine. Draw one knee up toward your chest. Bend the knee and tuck it into your body. Rotate your hips to move the bent knee across the front of your waist. Rotate in the opposite direction. Repeat the exercise on the opposite leg. Complete a set of 12 to 15 rotations.