The backs of thighs and inner thighs are often neglected during strength-training workouts. Strengthening exercises that target your hamstrings and adductors will help shape and tone these areas of your legs. Perform hamstrings and adductors exercises at least twice a week, allowing at least a full day of rest from strength training between workouts. Perform two or three sets of 10 to 15 repetitions of each exercise.
Sumo Squats
Wide-stance squats, sometimes referred to as "sumo squats," target your inner thighs, or adductors. Stand with your feet approximately 3 feet apart with a barbell across your shoulders or with a dumbbell in each hand. Keeping your back straight, bend forward at the waist and push your buttocks out behind you. Bend your knees until your thighs are parallel with the floor and hold this position for one count.
Leg Curls
Hamstrings-strengthening leg curls can be performed on a leg curl machine or with a dumbbell. To use a dumbbell, lie on your abdomen on the floor with a dumbbell between your feet and your legs straight on the floor. Bend your legs and bring the weight toward your buttocks. Squeeze your hamstrings as you raise the weight off the floor.
Deadlift
Perform deadlifts to target your hamstrings and adductors at the same time. Stand with your feet slightly wider than hip-width in front of a barbell placed on the floor. Bend forward at the waist and bend your legs to grab the bar with a shoulder-width grasp. Keep your arms straight as you raise the weight by straightening your body.
Aerobic Activities
Many aerobic activities target your upper legs, such as running, jogging, bicycling and swimming. Perform a moderate leg-strengthening aerobic exercise for at least 150 minutes a week, or perform a more intense form 75 minutes a week, as recommended by the Centers for Disease Control and Prevention.
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