Exercises To Trim Inner Thighs

While you cannot spot reduce to lose fat on your inner thigh, or anywhere else on your body, you can do exercises that will tone your inner thigh muscles to trim and strengthen them. To do the exercises safely, make sure your knees do not extend past your toes, keep your spine and neck aligned and use weights appropriate for your level of fitness. Consult your doctor if you have any medical issues with your legs or back.

Squats

Squats exercise your whole thigh area, but some variations specifically target your inner thigh muscles --- the adductors. A wide-stance squat emphasizes both inner quadriceps and inner thighs, according to James Villepigue and Hugo Rivera, authors of "The Body Sculpting Bible Express." Stand with your feet 1 1/2 times shoulder width, toes pointed to the side. With a dumbbell in each hand, bend at the knees, press your hips out behind you and inhale as you lower yourself into the squat position, so that thighs are parallel to the ground. Exhale as you return to standing.

For more intensity, perform the wide-stance squat, but try to hold the position for 30 to 60 seconds. Squat until your thighs are parallel to the ground and place your hands on your thighs with fingers inward. This stance will build strong, toned thighs and is common to many martial arts styles, according to Matthew Scott, a practitioner of Traditional Chinese Medicine.

Inner Thigh Lift

To do an inner thigh lift, lie on your left side with neck, spine and hips aligned. Lay your head on your left arm, stretched out above your head. Bend your right knee and cross your right leg over your left so your foot is flat on the floor in front of your left knee. Then slowly lift your lower leg as high as you can, hold, and lower. As your adductors become stronger, you can perform the exercise using ankle weights. The Veterans Health Administration suggests working up to 15 to 20 repetitions of this exercise on each side.

Inner Thigh Squeeze

All you need is a water bottle for this inner thigh exercise, which you can do anywhere. Simply place a full water bottle between your knees and tighten your abdominal muscles as you squeeze the water bottle with your knees. Several repetitions of contracting and relaxing your adductors throughout the day will also contribute to trim inner thighs.

Other Activities

Any type of cardiovascular exercise can also help keep your thighs trim by burning body fat. Jumping jacks are a good warm-up to brisk walking or running -- all three exercises do double duty by targeting thigh muscles and increasing your heart rate. Inline skating especially targets the inner and outer thighs. Jumping rope will work your thighs and give you cardiovascular benefit. Other aerobic activities, such as swimming and dancing, work all major muscle groups.