The gracilis, adductor brevis, adductor longus and the pectineus are muscles that make up your inner thigh. The inner thigh adducts your leg, meaning this muscle group moves your leg across the vertical center plane of your body to the opposite side. Stretch and strengthen the muscles of your inner thigh as part of a full body workout that targets the other major muscle groups.
Gracilis
The bound angle pose -- also called the butterfly stretch -- is just a example of the yoga poses you can do to stretch the gracilis muscle. Sit on the floor, bring the soles of your feet together in front of you, and place one hand on each ankle to gently pull your feet as close to your perineum as possible. Bring your knees as close to the floor as possible, straighten your posture and look forward to assume the bound angle pose. Hold the pose for 30 seconds to one minute and breathe deeply.
Adductor Brevis
The smallest and shortest muscle in your inner thigh is the adductor brevis. Strengthening this muscle on the inner thigh machine is an example of an exercise you can do at the gym. Adjust the machine for adduction, and set the weight pin. Sit in the machine and set the leg pads to a width that provides a gentle stretch; rest your legs on the pads with the "L" shape of the pads facing out. With your lower back slightly arched, squeeze your legs together. Slowly return your legs to the starting position to complete one repetition.
Adductor Longus
The leg ball hamstring curl is an example of an exercise you can do for your adductor longus on the stability ball. Lie on your back with your shins and ankles resting atop the ball while your hands are about six inches from the sides of your body with palms down. Bring your right knee toward your chest as you lift your hips off the mat; your shoulder blades neck and head remain in contact with the floor. Roll the ball toward your butt so only the heel of your foot is on top of the ball. Hold for two seconds and straighten your leg and perform a leg ball ham curl using your left leg to complete one repetition.
Pectineus
Performing a standing hip adduction with a resistance band is just one of the exercises you can do with this piece of portable fitness equipment. Tie one end of the resistance band around a sturdy object at ankle height, and tie the other end around your right ankle. Stand upright so the line of the resistance band is taut between the object and your ankle. Lift your right leg about one foot off the floor to assume the starting position. Bring it across to your left side and return to the starting position to complete one repetition.
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