Your inner thighs are made up of a group of muscles know as the adductors and are used in movements that press the thighs together. The inner thigh is often difficult to tone and a well-known trouble spot. If you're ready to whip your inner thighs into shape, there are a few simple exercises you can do in the comfort of your own home.
Side Lunge
The side lunge is a great lower-body exercise that targets not only your inner thighs, but also your quadriceps and gluteal muscles. Stand with your feet hip-width apart, back straight and abdominal muscles contracted. Take a large step to the right with your right leg while keeping your left foot secured to the floor. Slowly shift your weight to your right leg while bending your right knee and pushing your hips back. Continue shifting to the right until your right shin is perpendicular to the floor and your knee is aligned above your ankle. At this point, your left leg should be extended and all of your weight supported by your right leg and hip. Push through your right heel to return to the standing position, then repeat the lunge to your left. Continue to alternate sides until you have completed 10 to 20 repetitions to each side.
Lying Hip Adduction
This is a challenging exercise that isolates the muscles of your inner thighs. Lie on your right side with your legs extended and hips stacked. Support your head with your right arm and move your left arm across your body to place your palm flat on the floor. Move your right leg slightly ahead of your left leg while keeping your hips stacked. Slowly lift your right leg as high as possible toward the ceiling without rolling your hips. Pause at the top of the movement then lower your leg back to the floor. Use slow, controlled movements during this exercise. Complete 10 to 15 repetitions, then switch sides. Add ankle weights to the movement to increase the difficulty.
Isometric Hip Adduction
Isometric hip adductions are a great home exercise for your inner thighs. Sit at the edge of a chair with your knees bent and feet flat on the floor. Place a soccer ball or rolled towel between your knees. Squeeze your knees together as hard as possible. Hold the contraction for 10 seconds. Rest, then repeat the squeeze 10 to 15 times. As your inner thighs become stronger, try holding the contraction for a longer amount of time.
Seated Straddle Stretch
After working your inner thighs, stretch the muscles to keep them long and lengthened. This exercise offers a deep stretch for your hard-working muscles. Sit on the floor with your legs extended to the front. Keeping your legs straight, spread them as wide as you comfortably can. With your legs wide and your back straight, reach to the front as far as you can or until you feel a mild stretch in your inner thighs. Hold this position for 30 seconds.
References
- "Anatomy & Physiology, Second Edition"; Elaine N. Marieb; 2005
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
- American Council on Exercise: Side Lunge
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