Whether you are trying to fit into your skinny jeans or prevent your legs from rubbing together, you can tone inner and outer thighs by using certain machines at your gym. Weight training can help you gain more lean muscle and burn fat. The more muscle you have, the more effectively you are able to burn calories during and after exercise.
Thighs
Your hip adductors are commonly referred to as your inner thighs, while your hip abductors are referred to as your outer thighs. The hip adductors are used to pull and rotate the hips and thighs inward, toward the body. The hip abductors work to move your leg away from your body. Genetics play some role in the shape of your thighs — some people naturally have more muscular thighs, while other carry extra fat in the area. However, working out can help you change the shape of your thighs.
Hip Adductor Machine
The seated hip adductor machine can be used to tone the inner thighs. Position yourself on the machine so your hip joint axis is in line with the machine axis, in a seated position. Tighten your core and press your back into the back support. Slowly bring your legs together, applying even pressure throughout both thighs. Pause and move your legs outward controlling the resistance. Focus on completing eight to 12 repetitions and three sets.
Hip Abductor Machine
The hip abductor machine works on the outer thighs. This machine is similar to the hip adductor machine. Begin by sitting on the machine so your hip joint axis is in line with the axis of the machine. Slowly press your legs away from your body, squeezing your outer thighs and pausing for a moment. Control your weight back to the center line and repeat this exercise, completing eight to 12 repetitions.
Wide Leg Press
The leg press machine can help you tone your inner thighs. Position yourself on the machine and keep a wide-legged stance, with your feet about 1 foot apart. Turn your toes out and keep your heels facing in. Slowly lower your weight and press into a seated squat, letting your knees open. Pause and squeeze using your inner thighs to press back to center. This mimics a plie squat helping to tone the inner thighs.
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