The abductors and adductors are commonly known as the inner and outer thigh muscles. Adduction is an inward movement, while abduction is an outward movement. For a thorough thigh workout, you can perform specific exercises for your thighs that use these movements to tone and tighten all of your thigh muscles.
Lateral Band Walk
The lateral band walk is a great way to tone and give you a challenging workout for your outer thighs. Tie a resistance band together in a circle, and place it on the floor. Step into it, making sure it is around your ankles. With hands on your hips, head up and shoulders back, squat down and take a large step to your right. Staying in a squat position slide your left leg over to meet your right leg. Repeat on the other side. For a good workout, perform three sets of 20 on each side.
Plie Squat
The plie squat strengthens and tones your inner thigh muscle. To perform this exercise, stand with your feet slightly wider than shoulder width apart. Turn your toes so they are pointed out. Stretch your arms straight out in front of you until they are parallel to the floor. Keep your head up, shoulders back and lower yourself down into a squat position. Perform this exercise 20 times. To make it more challenging, when you are in the squat position, pulse up and down for five seconds.
Standing Leg Lifts
To work your outer thighs, perform standing leg lifts. Hold onto the back of a chair. Check your posture. Roll your shoulders back, keep your head up and square your hips. Lift your right leg up and out to your right side. Your leg should be straight, but do not lock your knee. Perform 20 times and repeat with your left leg.
Ball Squeeze
The ball squeeze exercise strengthens and tones your inner thighs. Sit up straight on a stability ball, with your head up and shoulders back, straddling it with both of your legs. You can rest your hands at your sides or on your thighs. Squeeze the ball using your inner thighs. Hold each squeeze for 10 seconds. Perform 50 ball squeezes.
References
- Fitness Magazine: Our Top 10 Thigh Exercises
- "Fitness: The Complete Guide"; Frederick C. Hatfield; 2010
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