The inner thighs are known as the adductors. Adduction is a direction of movement that involves an inward motion. Just think of adding something to your body. With that in mind, it is this adduction movement that you have to take into consideration when you want to exercise your inner thighs. You can do this with free weight, machine weight and body weight exercises.
Step 1
Grab a dumbbell to do plie squats (sumo squats). Stand with your feet in a wide stance and turn your toes out at an angle. Hold the dumbbell vertically in front of your body with your arms fully extended. The dumbbell should be right in the center of our thighs at this point. Lower your body toward the floor by bending your knees. Stop when your thighs parallel the floor, stand back up and repeat.
Step 2
Sit on the seat of an adduction machine to work your inner thighs. Place your legs against the padded lever arms and rest your feet on the foot rests. Your legs should be in a "V" shape at this point. Reach down and grab the handles on the sides of the seat and squeeze your legs together. Stop just before the pads make contact and extend them back out. Stop before the resistance is completely let out and repeat for a set of reps.
Step 3
Attach an ankle cuff to a knee-high setting on a cable machine to do standing adductions. Stand with your right shoulder facing the weight stack and fasten the cuff to your lower right leg. Step to your left a few steps to get some resistance. Lift your right foot off the floor and extend your leg slightly in front of your body. Raise your leg up to the right at an angle and swing it down in front of your body in a sweeping motion. Raise it back up and repeat. Do a set of reps and switch legs.
Step 4
Execute a set of medicine ball squeezes. Sit in a chair with your knees bent and feet flat on the floor. Place the ball in between your thighs and press into it forcefully. Hold 30 to 45 seconds and release.
Tips and Warnings
- With the exception of medicine ball squeezes, do four to five sets of each exercise. Perform 10 to 12 reps and work your inner thighs two to three times per week.
Things You'll Need
- Dumbbell
- Adduction machine
- Ankle cuff
- Cable machine
- Medicine ball
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