The adductor muscles of your inner thigh can be worked in conjunction with your larger muscle groups during exercises like squats, lunges and deadlifts, but if you want to isolate your inner thighs, seated exercises are often the best option. You can use specialized inner-thigh machines and other simple pieces of exercise equipment to stretch, tone and strengthen your inner thighs.
Seated Adductor Machine
Many gyms and fitness centers offer seated machines designed specifically to work the inner thighs. Sit down on the adductor machine and place your feet on the foot rests with your knees and inner thighs against the provided pad. Choose your desired resistance level from the weight stack. Adjust the position of foot rests so that your legs are spread out laterally as far as you can comfortably spread them. Press with your knees against the pad to push your thighs together, then reverse the movement. Continue performing 12 to 15 repetitions.
Ball Squeeze
You can perform the seated ball squeeze as another method for toning your inner thighs. Use a stability ball or another small inflated ball like a playground ball. Sit upright in a chair with your feet flat on the floor and your knees bent at a 90-degree angle. Place the ball between your knees. Keeping your core engaged, squeeze the ball as tight as you can and hold the position for five to 10 seconds. Release your muscles and repeat the exercise three to five times.
Seated Butterfly Stretch
In addition to strengthening and toning your inner thighs, you'll want to perform exercises that stretch your muscles and help prevent groin strains. Sit on the floor with your legs stretched out in front of you to perform the seated butterfly exercise. Bend your knees and draw your ankles toward your body. Open your legs and allow your knees to fall toward the floor. Grab your ankles and sit so that the soles of your feet are touching. Pull your ankles as close to your groin as you comfortably can and use your elbows to push your outer thighs toward the floor. Hold the position for 30 to 60 seconds
Seated Straddle Stretch
The seated straddle exercise will stretch your adductors as well as your hamstrings and lower back. Sit on the ground with your torso upright and your legs extended straight in front of you. Spread your legs as far as you can to either side. Turn your torso to the right and while keeping your abdominals engaged, lean forward over your right leg, reaching as far as you comfortably can toward your toes. Hold the position for 30 to 60 seconds, then perform the stretch on the opposite side.
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