The inner thighs are commonly referred to as the adductors. When you think about these muscles, use adding as a reference. If you are adding something to your body, you are bringing it near. In the case of your inner thighs, you are bringing your legs near to work the muscles. Effective exercises can be done with the help of added resistance.
Adductor Machine
An adductor machine is set up to work your inner thighs. Sit on the seat and place your legs in the padded lever supports. Move your legs together until the supports are almost touching and slowly widen the supports back out. Make sure to keep the resistance on your inner thighs throughout the whole exercise.
Leg Raise
Lying leg raises can be done with the assistance of ankle weights. Fasten the weights to your lower legs above your ankles. Lie on your right side and prop your body up with your forearm on the ground. Place your right leg slightly behind your body and place your left foot flat on the floor in front of your right leg. Your left knee should be bent at this point and your right leg should be straight. Lift your right leg up in the air as far as you can then slowly lower it down until it is right above the ground. Repeat for a series of reps and switch sides.
Ball Squeeze
A medicine ball is a functional training tool that can be utilized to do a ball squeeze. Lie on the ground with your knees bent and feet flat on the floor. Place the ball between your thighs and down by your knees. Squeeze the ball for 20 to 30 seconds and release. You can also do this exercise while seated in a chair or standing up.
Lying Cable Adduction
A lying cable adduction exercise can be done with the use of a two sided cable machine and a pair of ankle straps. Fasten the straps to your lower legs and attach them to each weight stack on the lowest setting. Lie on your back in the middle of the stacks and extend your legs straight above you. Your body should be in a 90-degree angle at this point. Keep your legs straight and lower them down to your sides until you feel a stretch on your adductors. Lift your legs back up and repeat.
Standing Band Adduction
Resistance bands are versatile training tools that can be used to work your inner thighs. Fasten one end of the band to a stationary object and fasten the other end to your right lower leg. Stand with your right shoulder toward the stationary object and lift your leg off the floor and to the right. Swing your leg across the front of your body in a sweeping motion and swing it back up to the right. Continue for a set of reps and switch legs.
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