Upper inner thigh exercises are designed to help tone and tighten your inner thighs as well as the surrounding muscles. Because the thighs are composed of several different muscle groups, it is important to perform inner thigh exercises that work the quadriceps, hip adductors and biceps femoris.
Hip Adductor Machine Exercise
This exercise will strengthen both the upper and lower portions of your inner thighs by strengthening your hip adductors. Sit down at a hip adductor machine with your back straight and feet securely planted on the foot rests. If positioned correctly, your knees should be bent at 90-degree angles and your legs spread out with your thighs supported by pads on the machine. Select a weight that will provide solid resistance for your thighs before starting. From the start position, tighten your core and bring your thighs toward the middle of your body. Once your legs are nearly touching, slowly return to your original position. Repeat until fatigued.
Inner Thigh Cable Exercise
This exercise will tighten and tone your upper and lower inner thighs. Locate a machine that has a weighted cable that extends from the base. Attach the cable to your left ankle and select an appropriate amount of resistance for your thighs. Stand a foot away from the machine with your left ankle closest to the machine. With your body perpendicular to the machine and your back straight, lift your left leg up and slowly move it across your right leg. For additional balance, you can place your left arm on the machine's arm rest. Once your left leg crosses your right, slowly return to your original position and repeat. After you have finished exercising your left leg, rotate your body 180 degrees and place the cable on your right ankle. Repeat the same motion.
Standing Side Squat
This side squat will strength your quadriceps and hips, indirectly toning and shaping your upper thighs. Stand up straight with your knees slightly bent and arms extended at your sides. With your arms extended and at shoulder level, bend your left knee while sliding your right leg away from your body. As you slide your right leg away, keep the leg fully extended while continuing to bend your left knee. Once your left knee is bent at a 90-degree angle, slowly return to your original position. Repeat the same exercise, except with your left leg straight and right knee bent.
Side Leg Raise
This side leg raise will strengthen your inner thighs as well as your buttocks muscles. Stand up straight with both legs extended and arms extended at shoulder height. Lift your left leg off the ground and away from your body, keeping it extended the entire time. Once your leg makes a 45-degree angle with the ground, return to the original position. Repeat the same exercise with your right leg. Perform one to two sets of 10 to 12 repetitions before stopping.
Member Comments