The top of your inner thigh is made up of three main adductor muscles. From highest to lowest, these thigh muscles are the pectineus, adductor longus and gracilis muscles. You have other inner thigh muscles that will also be toned while you're focusing on these three. Exercises that bring your legs together, or externally rotate your legs, will strengthen the top of your inner thighs.
Step 1
Perform adductor exercises using a ball. Stand, or lie on your back with the soles of your feet on the floor. Place a ball the size of a soccer ball near your knees and between your thighs. Inhale through your nose and, as you exhale through your mouth, squeeze the ball firmly. Inhale and release, exhale and squeeze. Repeat 8 to twelve times. Challenge yourself by holding a squeeze while you inhale and exhale three times. Don't release the squeeze immediately; instead, pulse your knees inward while you're holding pressure on the ball.
Step 2
Perform inner-thigh lifts by lying on your side. Place your top foot on the floor in front of the lower leg. Scoop in your tummy. Lift the lower leg up and down eight to 12 times. Rest about 30 seconds. Perform two more sets of eight to 12 repetitions. Next, hold your lowest leg up off of the mat while you inhale and exhale three times. Keep the leg up and move it forward, and back to starting position, eight to 12 times. Repeat this series of exercises on the other side. It's necessary to feel muscle burn for your muscles to gain strength.
Step 3
Stand parallel to the wall, with one hand on the wall, for inner-thigh lifts. Balance on your outside leg and maintain good posture. Place the pinkie toe of your inside leg on the floor in front of the standing leg. This will rotate your leg externally from the hip joint and place it in position to exercise your upper inner-thigh muscles. Lift your rotated leg up, and slowly lower it. Work to maintain the external rotation of your active leg. Perform three sets of eight to 12 leg-lifts on each leg. Vary this exercise by keeping the active leg up and bending your knee to bring your heel toward your shin. Bend and straighten your active leg until you can feel the burn in your inner thigh muscles.
Step 4
Stretch your inner thighs by sitting on the floor with your legs in straddle position. Place your palms on the floor in front of you and lift your tummy to support your spine. Walk your hands forward until you feel a gentle stretch in your inner thighs. Keep your feet pointed up toward the ceiling and avoid hunching your spine. Instead, bend from your hips.
Things You'll Need
- ball
- mat
References
- "Women's Strength Training Anatomy"; Frederic Delavier; 2003
- "The Pilates Body"; Brooke Siler; 2000
- "YMCA Personal Training Manual"; YMCA of the USA; 2006
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