The inner thighs are a part of the body many people wish they could spot reduce. Because your genetics determine where you are most likely to store fat, spot reducing is not possible. However, you can perform exercises that target the inner thigh to tone the muscles. A variety of inner thigh exercises are easy to perform and don't require gym machines.
Wall Sit with Ball
A standard wall sit will target your quadriceps and hamstring muscles. However, you may effectively target your inner thigh muscles by adding a small ball squeeze to the exercise. The ball should be about the size of a soccer ball with a similar firmness. To perform the exercise, stand against a wall with your back on the wall and feet planted on the floor in front of you. Your feet should be far enough away from the wall so you can slide your back down the wall to the point where your knees are at a 90-degree angle and not extended beyond your toes. Move into this position and place the ball between your thighs. Hold the ball with your thighs and squeeze for five 15-second repetitions.
Inner Thigh Leg Raise
Lie on your left side, legs extended out and left elbow propped up for support. Lift your right leg, bend through the knee and place your foot on the floor in front of your left knee. Slowly lift your left leg a few inches off the floor. Pause once the leg is lifted, then lower and repeat for 15 repetitions. Repeat the same exercise on your right side.
Bridge
The bridge exercise will work your quadriceps, hamstring and inner thigh muscles. It is used primarily as a yoga pose. Lie on your back, bend at your knees and bring your feet close to your torso. Place your hands on the floor at your side for balance. With your shoulders and feet remaining in contact with the floor, raise your hips as far as they can comfortably go. Hold this position for as long as desired. To increase the intensity, raise one foot in the air and hold.
Inner Thigh Stretch
After exercising your thigh muscles, you may choose to do an inner thigh stretch to elongate the muscles. A sitting butterfly is an effective stretch for this purpose. Sit on the floor with your back straight. Bend your knees and bring the soles of your feet together. Move your knees as close to the floor as you can and lean forward, bringing your chest to the floor. Hold this stretch for as long as you desire.
References
- ACE Personal Trainer Manual; Cedric X. Bryant, Daniel J. Green; 2003
- Fitness Magazine: Inner Thigh Videos
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