The inner thigh muscles adduct the hip, bringing one leg toward or across the center line of the body. For example, when you use the adductors on your right leg, your right leg moves to the left. Strengthening the adductors can tone your inner thighs, help you prevent knee pain and help you recover from adductor tendinitis.
Seated Ball Squeeze
Sit on the edge of a chair with your knees on the same level as your hips. Align your knees with your ankles and place a soccer-ball sized ball between your knees. Use your inner thigh muscles to squeeze the ball. Release the contraction, but keep enough tension on the ball so that it doesn’t slip to the ground. Repeat 12 times. As your inner thigh muscles get stronger, hold the contraction for three counts and release for one count.
With a Resistance Band
Secure one end of a resistance band to a stationary object such as a column or door frame. Loop the other end around your right ankle and secure the band with a knot. Stand with your right side next to the stationary object, far enough away so that there is no slack in the band. Use your inner thigh muscles to pull your right leg across the center line of your body as far as it will go. Return to the starting position and repeat 12 times. Then, repeat the exercise with the left leg.
Lying Adduction -- One Leg
Lie on your left side. Bend your right leg and place your right foot on the floor in front of your left knee. Support your head with your left hand. Raise your left leg as high as you can, keeping the leg straight. Return to the starting position and repeat 12 times. Then, repeat the exercise on your right side.
Lying Adduction -- With External Rotation
Lie on your left side, with your right leg bent and your right foot on the floor in front of your left knee. Lay your head in your left hand. Flex your left foot and turn your left thigh so that your toes point down toward the floor. Raise your left leg and return to the starting position. Repeat the lift 10 times, keeping your left leg straight and rotated. For an extra challenge, don’t drop your leg following the last lift. Instead, do 10 small pulses with your inner thigh muscles before returning to the starting position. Repeat on the other side.
References
- “Body Electric”; Margaret Richard; 2008
- “Sculpting Her Body Perfect”; Brad Schoenfeld; 2007
- “The Elenpilates Stockpile Textbook: Connecting Joe Pilates’ Exercises Between Technique and Practice”; Elaine Mary Dutton; 2004
- “Fantastic Water Workouts”; MaryBeth Pappas Baun; 2007
- “The Anatomy of Sports Injuries”; Brad Walker; 2007
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