If you need to tone your inner-thigh muscles, called the adductors, you should begin a consistent strength training regimen to target this area. Strive to perform an inner-thigh workout in conjunction with your regular full-body workout at least two days a week. Complete two or three sets of eight to 12 repetitions of each exercise for best results.
Sumo Squats
Sumo squats are performed much like basic squats. However, this type of squat requires you to spread your legs slightly wider --- approximately a foot wider than hip width --- with your toes pointed slightly away from your body. This position strengthens your inner thigh muscles as you perform the squatting motion. For additional resistance, add a barbell to this exercise by placing it across your shoulders or hold a dumbbell in each hand.
Resistance Band Crossovers
Resistance bands are an efficient method of toning and strengthening various muscles in your body, including your adductors. Place one end of a resistance band to a sturdy, stationary object and wrap the opposite end around the closest foot or ankle. Pull the band in the opposite direction with your foot, across your opposite leg. Perform this exercise with both legs.
Side Lunges
Side lunges not only target your inner thighs, they also strengthen your glutes and hips. Instead of lunging forward, which would strengthen your central quadriceps, step out to the side with one foot and push your body weight onto this foot, lunging in that direction. Be sure to keep your lunging knee from protruding out past your toes; this could cause strain on your knees and possible injury. Lunge to both sides for equal sets and repetitions.
Adductions
Begin adductions with your legs spread wide and kept completely straight. This motion can be performed on a sitting adduction machine, a strength training machine made for performing adductions to strengthen the inner-thigh muscles. However, if you do not have access to this machine, cables can be used as a substitution. Lie on your back between either side of a cable-training machine and attach a cable from the opposing sides of the machine to the closest ankle. This will create resistance so that you can pull your straightened, spread legs together to strengthen this portion of your thighs.
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