Easy To Do Inner & Outer Thigh Exercises

The muscles of the inner and outer thighs are called the adductors and abductors respectively. There are a few easy exercises you can do to tone these muscles without any complicated equipment or machines. Though if you want to make them more difficult all you have to do is throw on a pair of ankle weights.

Abductors

Work the abductor muscles of outer thighs with side lying leg lifts. You can do this exercise with your arm extended on the floor so that your body is lying completely sideways, or you can prop yourself up on your forearm to make the exercise more difficult because of the angle of your body.
Lie on the floor or on a mat with your right side touching the ground. Your legs should be straight on the floor with your left leg on top of your right leg. Put your arm straight on the floor and rest your head on it or prop yourself up on your right forearm with your elbow in line with your shoulder. Raise your left leg toward the ceiling, taking 10 seconds to lift it completely. Do not roll your hips forward or backward while lifting your leg. Lower your leg over 10 seconds. Do five reps and then roll over and do the same on the other side, recommends Marie Claire.

Adductors

The adductor muscles of your inner thighs can be worked in a similar manner as the outer thighs. Lie on your right side with your arm in either the flat or propped up position. Cross your left leg over your right by bending your knee and placing your foot on the floor in front of you. Lift your right leg, engaging the muscles of the inner thigh. Raise your leg with a controlled movement. Do not throw your leg into the air or allow your hips to roll back to make lifting your leg easier. Take between five and 10 seconds to raise and lower your leg. Do five to 10 reps and then switch sides.

Leg Adduction/Abduction

Work both your inner and outer thighs with this easy exercise. Hold the back of a chair for support and stand next to it. Hold the chair with your right hand and stand on your right leg. Place your left hand on your hip. Stand up tall and look forward. Raise your left leg out to the side and toward the ceiling. Sweep your leg back down and across the front of your body. Do not use momentum to lower your leg. Keep your torso stable and your hips facing forward. Do nine reps and then turn around and do the same number on the other leg, recommends Thomas Boettcher in his book "Core Training: For Greater Strength and Better Health."