Your inner thigh muscles, called adductors, move your leg toward the center of your body, stabilize your inner pelvis and add symmetry and definition to your leg muscles. When you have to work late at the office, and you miss your inner thigh workout at the gym, a few small pieces of fitness equipment can help you sneak in an inner thigh workout.
Side Stepping
Opting for the stairs instead of the elevator burns extra calories and tones your leg and gluteal muscles. Walking up sideways gives extra attention to your inner thighs. Stand sideways, facing the banister and step up with the foot closest to the staircase. Bring the bottom foot up to meet it. Continue for the entire flight. When you reach the next flight of stairs, face the opposite direction and lead with the other leg. Continue the exercise by stepping up on every other step, rather than one step at a time.
Inner Thigh Squeeze
The flexible metal ring called the Pilates fitness circle, a small exercise ball or any other squeezable object facilitates the seated inner thigh squeeze. Sit upright with your knees bent and your feet flat on the floor. Place the ring or the exercise ball between your inner thighs and move your legs toward each other to activate your adductors. Hold the contraction for 10 seconds, then repeat. This is a low intensity exercise, so perform 20 repetitions.
Squat and Squeeze
The seated inner thigh squeeze might lack challenge if you have strong legs. Adding a squat forces your inner thighs to work harder in order to stabilize your knees. Sit at the edge of your chair with the ball or circle between your legs. Squeeze your inner thighs as you lift your butt a few inches off the chair. Relax your legs as you return to the seated position. perform 10 to 15 repetitions.
Band Adduction
Two types of elastic resistance bands facilitate a seated inner thigh exercise. Continuous circular bands loop around both of your ankles. Other bands have small devices that let you secure one end of the band to a stable object, and attach the other end to your ankle. The attachment type works best if you have a secure desk. Attach one end of the band to the front, left leg of your desk and attach the other end to your left ankle. Keeping both legs straight, lift your left foot and cross your left ankle over your left. Return to center and repeat. use the circular band if your desk is not stable enough to bear the resistance.
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