Your inner thighs actually consist of five separate muscles that work together to perform adduction of the thigh, pulling your leg in toward the midline. Together, these small muscles, including the adductor brevis, longus and magnus as well as the gracilis and the pectineus, work in concert with the major muscle groups of the leg to flex, extend and rotate the hip. While you don't need to build an entire workout around these muscles, you shouldn't ignore them either. Perform one or two exercises that isolate the adductors while completing your regular leg workout.
Adductor Machine
Most fitness centers or gyms offer a hip adduction machine, not to be confused with the hip abduction machine. When you perform the adduction, think, "I'm adding it in" so you're pulling your legs in toward the midline against resistance.
Sit on the padded seat and choose a weight from the weight stack. Place your feet on the designated foot rests and use the adjustment tool to start with your legs spread as far apart as you can. When you start the exercise, tighten your inner thighs and press your knees against the padded knee rests to pull your legs in to the center. When you reach the midline, reverse the movement and slowly return to the starting position. Repeat the exercise 12 to 15 times.
Lying Hip Adduction
Lie on your left side on the floor with your right palm resting on the floor in front of you for balance and your left arm bent and positioned to support your head and neck. Adjust your left leg so that it's fully extended but positioned slightly in front of your right leg. Rest the outside of your left foot and the inside of your right foot against the floor. Make sure that your torso is perpendicular to the floor and that your hips are straight. Raise your left leg as high as you can from the floor without altering your body's position. Lower it back to the floor and continue the movement for 15 to 20 repetitions. Roll to your right side and repeat the exercise with your opposite leg.
Inner and Outer Thigh Kick
"Fitness" magazine suggests the inner and outer thigh kick exercise as an option for toning both the adductor and the abductor muscles of the thigh. Stand behind a sturdy chair with your hands resting lightly on the chair back. Start with your feet shoulder-width apart and your knees slightly bent. Lift up onto the ball of your right leg and flex your left foot, bringing your foot slightly off the floor. Swing your left leg in front of your right leg as far as you can, then swing your left leg back out to the left of your body. Continue swinging your leg left and right in front of your body with your foot flexed for 10 to 15 repetitions. Repeat the exercise on the opposite side.
Member Comments