The inner thigh muscles, known as adductors, can be a stubborn area to reduce fat. Although it is not possible to decrease body fat through spot reduction, performing inner thigh-strengthening exercises can effectively tone and firm the area. Strengthening your inner thighs also helps stabilize your abductors – outer thigh muscles -- and your glutes.
Muscles Involved
Your inner thighs are made up of a group of muscles called adductors. This group consists of the adductor magnus, longus and brevis, the gracilis and the pectineus. Your adductors are responsible for moving your leg toward the middle of your body. They also serve as a stabilizer of your hip joints.
Plie Squats
The plie squat is an alternate form of a standard squat. It targets your adductors and glutes. Stand in a wide stance with your feet pointing outward. Bend at your knees by flexing your hips; keep your chest up and shoulders back. Keep your weight in your heels and continue to bend until you feel a stretch in your inner thighs. Extend your legs and return to the starting position. To increase the difficulty, hold a dumbbell and place your arms between your legs throughout the movement.
Cable Hip Adduction
The cable hip adduction is an isolated movement that focuses solely on your adductors. Set a cable pulley machine on a low setting and face one side. Attach a cable cuff to your ankle. Place your body weight on your supporting foot and put your hand on a support to help balance. Engage your abdominals and move the attached leg away from your body; keep your knee facing forward and do not turn your hip. Return the leg to the starting position and repeat.
Side Lunge
The side lunge is a compound exercise that can be executed with dumbbells or a barbell. Stand with your feet together and take a large step to one side. Land on your heel first, then your forefoot. Lower your body by flexing your hip and knee of the lead leg. Extend your hip and knee and return to the starting position. Repeat the exercise with your other leg.
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