The thigh is made up of three different muscle groups. The hamstrings are the muscles located in the back of the thigh, with the quadriceps located in front. These two large muscle groups work together to bend and straighten the leg. The smaller adductor muscles are located in the inner-thigh region and are responsible for pulling the legs together and keeping the body balanced. As important as their job is, the adductor muscles don't always get the same amount of attention as the quadriceps and hamstrings.
Beginner Exercises
To strengthen adductor muscles, Fitness magazine suggests starting with the scissor kick. Lie down with your back flat on the floor. Raise your legs at a 45-degree angle and point your toes. Perform the scissor kick by quickly crossing your right thigh over your left, and then crossing your left thigh over your right. Complete 12 to 15 repetitions on each side. Julie Gudmestad, physical therapist and Iyengar Yoga instructor in Portland, Oregon, recommends squeezing your way to stronger inner thighs. Lie down with your back flat on the floor and the insides of your feet touching. Place the bottoms of your feet flat against a wall. Put a six-inch ball between your thighs and squeeze, holding for 10 to 15 seconds.
Intermediate Exercises
Channel your inner ballerina with this inner thigh-strengthening exercise. Stand with your feet more than shoulder-width apart and toes pointed out. Bending your knees at 45-degree angles, shift your weight to one side. Hold for one count and then shift your weight to the other side. Repeat this exercise, eight to 10 repetitions per side. If you're ready to try another inner-thigh exercise, lie down on your left side with your left hand extended above your head, and your head resting on your arm. Bend your right leg at the knee and cross it over your left leg. Rest your right arm on your right hip then lift your left leg six inches from the ground. Slowly lower your left leg. Repeat this eight times, and then alternate sides.
Treating Injury
According to the Academy of Orthopaedic Surgeons, warming up is necessary to loosen muscles and prevent muscle strain. If you should strain the muscles of your inner thigh, remember RICE protocol. Rest: avoid the activity that caused the injury. Ice: apply ice to your injury for 20 minutes at a time, but do not apply ice directly to skin. Compression: If necessary, wear a compression bandage to reduce swelling. Elevation: Raising your leg higher than your heart minimizes swelling.
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