At Home Exercises For Inner Thighs

The inner thigh muscles are known as the adductors. They are composed of the adductor longus, brevis and magnus, the gracilis and the pectineus muscles. Their primary function is to pull your upper thighs together and move your thighs across the midline of your body. The adductors also help stabilize leg movements, such as running, walking, standing and lunging. Training the inner thigh muscles at home is easy with minimal equipment.

Deep Side Lunge

Grasp a 2- to 5-lb. dumbbell in both hands at chest height. Stand with your feet hip-width apart. Take a wide step of at least 2 feet out to the right side. Bend your right knee at least 90 degrees and lower your butt toward the floor. Place the dumbbell onto the floor while keeping your left leg straight and out to the side. Also keep your right knee and ankle aligned. Hold this position for two seconds. Then push off with your right leg, leaving the dumbbell on the floor, and return to the starting position. Repeat this movement for 12 to 15 repetitions on the right side before switching to the left side. This exercise strengthens the inner thighs and buttocks.

Figure Eights

Lie on your back and place your hands under your lower back for support. Lift your legs about 6 to 8 inches off the ground with a slight bend in your knees. Press your lower back into your hands by contracting your abdominal muscles. Cross your right leg over your left and then your left leg over your right while maintaining contracted abdominals. Repeat this criss-cross motion for a total of 20 repetitions. This exercise strengthens the inner thighs as well as the abdominal muscles.

Towel Squeezes

Sit in a chair without wheels, with your knees bent to 90 degrees and your feet flat on the floor. Place a rolled-up towel between your knees. Contract your inner thighs by squeezing the towel, hold this position for two to four seconds, then release the towel. Repeat this squeeze-release motion for 20 repetitions. This exercise strengthens the muscles of the inner thighs.