Your inner thigh muscles, known as adductors, are powerful muscles that allow you to move your thigh inward and to rotate the thigh outward. Strong, toned inner thighs provide support to the hip, which helps prevent injuries to the joint. A combination of simple inner thigh exercises along with a low-fat diet and 30 minutes of aerobic exercise five to seven days a week helps strengthen your inner thigh muscles.
Standing Thigh Raises
Firm and tone the inner thigh muscles by doing standing thigh raises. Stand, holding onto a chair if you need help maintaining your balance, and raise your right foot until your heel is as high as your left knee and crosses in front of it. Slowly lift the right knee higher while contracting the inner thigh; lower your right heel back to knee level and repeat. The motion is slight, but you'll feel the burn in the inner thigh. Do one set of 10 to 15 repetitions with each leg; add more sets and repetitions as you become stronger.
Inner Thigh Lifts
One of the most widely used exercises for the adductor muscles is the inner thigh lift. Lie on your right side, bend your elbow and rest your head on your hand. Bend your left leg and rest your left knee on the floor. Slowly raise the right leg, contracting your inner thigh muscles as you lift, lower the leg to the floor and repeat. The movement is small and you should control your leg; don't thrust it upward and don't lean forward as you lift the leg. Do one set of 10 to 15 repetitions, adding more as build up your muscles.
Inner Thigh Squeezes
You can perform inner thigh squeezes with a fitness ball or by using your own hands to add resistance. Lie flat on your back, arms at your side. Raise your legs straight up, bend your knees slightly and flex your feet; position your legs directly over your hips. Place your left palm on your right knee and your right palm on your left knee. Count to five as you slowly squeeze your thighs together while resisting with your hands. If you want to use an exercise ball, place the ball between your thighs and squeeze it to the count of five. Do one set of 10 to 15 repetitions, add more sets and repetitions as your muscles become stronger.
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