Floor Exercises For The Inner Thigh

The inner thigh muscles, or the adductor muscles, are responsible for pulling the legs inward. Strengthening your inner thighs improves body posture and athletic performance, and contributes to toned and sleek legs. Floor exercises challenge and utilize your inner thigh muscles. Body weight provides sufficient resistance during inner thigh exercises, making it easy to incorporate them into two workout sessions each week--at home, in your office or at the gym.

Wide Bridge

The wide bridge is a floor-based isometric exercise that builds inner thigh strength without muscular movement. In the upward position of the exercise, the inner thighs hold the rest of the body in place. To do a wide bridge, lie on your back. Bend your knees and place your heels on the ground, 2 feet in front of your glutes. Widen your feet 2 inches beyond hip width. Rotate your heels outward, turning your toes until they form 45-degree angles. Rest your arms on the mat by your sides. Tighten your abdominal muscles and squeeze your inner thighs. Push up through your heels and lift your glutes until you form a straight line with your knees, hips and shoulders. Hold this position for 45 seconds. Lower, rest and complete two to three sets of this exercise.

Scissor Kick

The scissor kick provides multiple challenges for the thigh muscles. The inner thigh muscles help keep legs in the air, while scissoring the legs recruits muscles fibers in the inner thighs from many different angles during the exercise. To do the scissor kick, lie on your back. Tighten your abdominal muscles and press your back against the mat. Relax your upper body and rest your hands on the mat next to your hips, palms facing down. Point your toes and lift your feet 45 degrees off the ground. Widen your legs as far as you can, bring them back together and cross your left foot over your right foot. Widen again, return feet together and cross your right foot over your left foot. Continue alternating until you complete 20 repetitions. Do two to three sets of this exercise.

Inner Thigh Leg Lifts

Inner thigh lifts are an effective way to isolate and focus on the inner thighs, one at a time. Sometimes, when both legs work together, the stronger inner thigh will compensate for the weaker one. Exercising one thigh at time ensures each inner thigh is properly challenged during the exercise. To do an inner thigh lift, lie on your right side and straighten your legs. Stack your shoulders, hips, knees and feet. Flex your feet and point your toes in the same direction as your knees. Rest your left arm on your left hip. Bend your right arm and rest your head on your hand. Bend your left knee and place your heel in front of your right knee. Squeeze your right thigh and lift your leg 4 inches. Lower your leg toward the ground, stopping before it hits the floor. Repeat until you complete 12 to 15 repetitions. Lie on your left side and do the same exercise with your other leg. Complete two to three sets of this exercise.

Inner Thigh Squeeze

The inner thigh squeeze is isometric exercise that builds inner thigh strength and helps convert fat into muscle. To do an inner thigh squat, lie on a mat. Bend your knees and place your feet on the ground. Place a rolled towel or small exercise ball in between your thighs. Using a small, weighted exercise ball makes it more challenging for the inner thighs during the workout. Rest your arms on the floor by your hips. Tighten your inner thigh muscles and squeeze them against the towel for 30 seconds. Release and rest for 30 seconds. Do two to three sets of this exercise.