Exercises To Tone The Inner Thigh

Fat accumulation tends to occur not only in the hips and glutes but also on the inner thighs, which can be a hard area to target with exercise. A healthy diet combined with regular cardiovascular exercise is the best way to shed fat from your inner thighs. Specific exercises will help work the underlying muscles resulting in sleek, toned inner thighs.

Plié Squat

This exercise intensely works your inner thighs as well as your glutes and quadriceps. Hold one end of a dumbbell with both hands. Adjust your stance so that your feet are wider than shoulder-width and your toes point out to the sides. Hold the dumbbell in front of your hips so that it hangs toward the floor between your legs. Contract your abdominal muscles and slowly bend your knees to lower your hips toward the floor until your thighs reach horizontal. Pause here, then squeeze your glutes and thighs to return to the starting position. Complete two to three sets of 15 to 20 repetitions.

Cable Hip Adduction

This exercise isolates the adductor group of your inner thigh. Stand with your right side toward a cable machine. Attach an ankle cuff to the cable, then secure it to your ankle. Take a step away from the cable machine with your left leg so that your right leg is stretched away from your body. With all your weight balanced in your left leg, contract your abdominal muscles and slowly pull your right leg away from the cable machine toward and across your left leg. Pause here, then carefully return to the starting position. Keep your right leg straight throughout the movement. Perform 15 to 20 repetitions, then switch legs and repeat the exercise. Complete two to three sets of the exercise per leg.

Machine Adductions

This exercise also isolates your inner thigh but allows you to use heavier resistance than the cable adduction exercise. To prevent injury, increase the resistance gradually as your strength increases. Sit on a hip adduction machine with your back snug against the backrest and your legs apart. Grasp the handles to stabilize your upper body. Contract your thighs to slowly bring your thighs together. Squeeze your thighs at the end of the movement, then slowly open your legs to return to the starting position. Complete two to three sets of 15 to 20 repetitions.