Inner Thigh Adduction Exercises

Adductor exercises target the inner thighs.

Adductor exercises target the inner thighs.

Do enough squats and lunges, and your thighs and glutes will be taut and toned. But try as your may, your adductors -- or inner thighs -- may still be flabby. Popular toning exercises for the glutes, quads and hamstrings neglect this fleshy inner leg area. So, to get tight inner thighs, you'll need to add adductor toning exercises to your lower body routine.

Seated Butterfly Stretch

It's always wise to begin exercising with a stretch. The seated butterfly stretch opens the legs and thighs and works the adductors. Have a seat on the floor with your back straight. Tighten your abs while you bring your feet together. Grasp your feet, bringing then in toward your pelvis. Your knees will bend out to the sides forming butterfly wings. Breathe deeply and bend forward as you exhale. Hold this position for 15 to 30 seconds, feeling the stretch in your inner thighs. Bring your torso up and repeat the stretch two to four times. Do not force your thighs down or bounce. Stop the stretch if it causes pain.

Ball Squeeze

Move on to ball squeezes -- an exercise requiring only a ball and chair. And since these use a medium-size exercise ball, they're a convenient on-the-go exercise for targeting your adductors. You can even do them while watching television. Find a chair or bench without arms and have seat, wedging the ball between your thighs. Place it right above your knees. Now squeeze your thighs together, holding the contraction for 10 to 30 seconds. When you release the squeeze, remember to keep the ball in place. Continue doing squeezes in sets of 10 until your thighs burn.

Deep Side Lunge

Deep side lunges will light a fire in your inner and outer thighs, quads and glutes. And it'll put a kick in your step, as it tones your calves and hamstrings, too. You'll need one light or medium-weighted dumbbell for this exercise. Take your dumbbell, hold it at chest level and then step out three feet to the left with your left foot. Bend forward and place the dumbbell on the floor. As you do so, bend your left knee 90 degrees, keeping your left knee aligned over your ankle. Hold this position for two seconds, stand back up and bring your legs together. Lunge again to the left, grab your dumbbell and stand up. Repeat the lunge with the opposite leg. Alternate sides until your muscles feel fatigued.

Side Lying Hip Adduction

End with the side lying hip adduction, which also tones your glutes, outer thighs, hamstrings and quads. Lie down on your side with your legs facing out. Stack your legs, bending your lower arm to support your head. Tighten your abs and bring your bottom leg out. Take it to the front, stopping in front of your upper leg. Keep both legs straight and on the floor, toes pointing forward. As you exhale, lift your lower leg. Stop once there's tension in your obliques or low back. Then inhale and lower the leg. Repeat until fatigued, then switch and continue on the other side.

 

About the Author

Having studied at two top Midwestern universities, Catherine Field holds degrees in professional writing and patient safety. Writing since 2000, Field has worked with regional newspapers while publishing fiction online. She conducts medical communication research at a Midwestern medical institution and is slated to write a book based on her research findings.

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