The inner and outer thighs are known as the abductors and adductors. Abduction is a movement that involves an outward motion of the thighs and adduction is an inward motion. Exercises for the inner and outer thighs involve these ranges of motion, and they can be performed with the help of various fitness tools.
Seated Abduction Machine
The seated abduction machine has a backrest and two padded levers out in front. Sit on the seat and place your legs inside the pads. Grab the handles down at the bottom of the seat and push the levers out to your sides so your legs are in a "V" shape. Slowly bring your legs back toward each other and repeat. Make sure to keep resistance on the levers the whole time.
Side Lunges
Side lunges are done with the weight of the body. Stand with your feet together and hold your hands in front of your chest. Step laterally to your right and place your foot on the ground. Bend down until your right thigh parallels the floor, stand back up and bring your feet back together. Repeat to your left side and continue alternating back and forth.
Standing Leg Raises
Standing leg raises can be done with ankle weights fastened to your lower legs. Stand with your feet together and place your hands on a wall for balance. Lift your right foot off the ground and raise your leg up to your right as high as you can in a smooth, continuous motion. Slowly lower your leg back down and repeat. Do a set of reps and switch legs. Keep your legs straight when you are lifting them up.
Seated Adduction
The seated adduction machine is the complete opposite of the abduction machine. Sit on the seat, place your legs in the two padded levers and place your feet on the foot rests. Your upper legs are now in a "V" shape. Squeeze your thighs together and hold for a second, reverse the movement and stop just short of letting the resistance completely out. Repeat for a set of reps.
Ball Squeeze
A ball squeeze is performed with a medicine ball. Lie on your back with your knees bent and your feet flat on the floor. Place the ball between your inner thighs and squeeze forcefully for 10 to 20 seconds.
Cable Adduction
Cable adduction is performed with an ankle cuff and one side of a cable machine. Attach the cuff to a low setting on the machine and fasten it to your right lower leg. Stand with your right shoulder facing the weight stack and step to your left to get some resistance. Lift your leg up in the air toward the weight stack and pull it down and across the front of your body in a sweeping motion. Reverse the movement and repeat.
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