Your adductor muscles, on your inner thighs, are not frequently worked during daily activities. The inner thigh can thus become an area where stubborn fat easily accumulates unless you perform exercises that specifically target the adductors. Most inner-thigh exercises can be done at home without any special equipment; consult your doctor before beginning any new exercise regimen.
Jump Squats
Jump squats are an explosive exercise that strengthens your adductors and other major leg muscles. Place your feet shoulder-width apart and rest your hands on your hips. In a controlled motion, lower your body into the squat position. Be careful that your knees to not jut beyond your toes and jump as high as possible. Land with your feet in starting position and immediately prepare for the next jump. Repeat for three sets of 15 repetitions each.
Plie Squats
Plie squats are similar to jump squats, only your feet do not leave the floor. Stand with your feet slightly wider than shoulder width and point your toes outward. For added resistance, hold a pair of 2-pound dumbbells by your sides. Squat in a controlled motion, until your knees reach a 90-degree angle. Push up to the starting position and complete five sets of 15 reps.
Lying Leg Lifts
Lying leg lifts are a floor exercise that tone your inner thighs. Lie down on your right side, keep your right leg straight and plant left foot on the floor, with bended knee. Flex your right foot and lift your leg up to the ceiling. Your foot should only lift a few inches off the floor and you will feel the burn in your inner thigh. After holding your right leg up a couple of seconds, release to starting position. Repeat for three sets of 25 reps and do the same number of reps on your left leg.
Side Lunges
Side lunges are similar to standard forward lunges, but side lunges target your inner thighs. Stand with your feet together and place both hands on your hips. Move your left leg to the side of your body and shift your body weight to your left foot. Bend your left knee as low as you can, then push up to starting position. Repeat for three sets of 25 reps and do the same number of reps on your right leg.
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