Exercises To Tighten Inner Thighs

The muscles of the inner thighs are called the adductors. There are not a lot of exercises that work the inner thighs directly, though they are often used to stabilize the body during other movements. A few ways to target the inner thighs include using a multi-hip machine, an adductor machine and performing the ball squeeze exercise. The Aerobics and Fitness Association (AFAA) suggests doing four to six sets of 8 to 20 reps of exercises to build muscle.

Multi-Hip Machine

You can find a multi-hip machine at a gym, and it may be used for training the inner thighs, as well as the outer, front and rear thigh muscles. The machine is used to tighten the inner thighs by adjusting the machine for hip adduction. Multi-hip machines are all slightly different, so you should read the instructions on the machine, or ask a gym member if you need help adjusting the machine. Stand on the platform facing the machine, and put the thigh pad against the inside of the thigh. Press against the pad to cross your leg in front of your body, activating the adductors. It is important to stand up tall and keep the pelvis, hips and shoulders locked into position during the exercise, according to AFAA. Although both legs are straight, there should be a slight bend in the knee.

Adductor Machine

An adductor machine is another machine that is often found in gyms. The adductor machine works both legs at the same time. It is done seated instead of standing. Sit on an adductor machine and place the insides of your thighs against the leg pads. Some adductor machines have the leg attachments set up for your legs to be bent, and some have your legs positioned straight and parallel to the floor. You engage your adductors by pressing your legs together against the leg pads. Open your legs back to a comfortable distance to complete one rep.

Ball Squeeze

The ball squeeze exercise is simple to do. It requires a stability ball, which is also called a Swiss ball, exercise ball, Physio ball or Pilates ball. The exercise is done while on your back with a ball held squeezed between the ankles. Place your arms on the floor at your sides, and relax your neck and lower back into the floor. Start with the knees bent and the ball touching the floor. Straighten your legs and raise them to point straight to the ceiling. If you do not have the flexibility to straighten your legs 90 degrees to the floor, bend your knees a little. One rep is completed by bending the knees and lowering the ball back to the floor.