Exercises for Flabby Inner Thighs After Weight Loss

Use strength-training exercises to tone and tighten your inner thighs.
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After losing weight, whether you shed five pounds or 50, you feel great about yourself. It takes hard work and motivation, along with a proper diet and exercise, to lose weight and get fit. Excess skin after weight loss is a common problem. Although diet and exercise alone may not be enough and plastic surgery may be the only option to return the skin to its original state, especially in cases of extreme or rapid weight loss, it's still important to keep your muscles strong. If you have loose, flabby skin on the inner thighs, you need to create a workout that features strength-training exercises to target the adductor muscles.

Adductor Muscles

The adductor muscles are the largest muscle group along the inner thighs, made up of the adductor brevis, adductor longus, adductor magnus, adductor minimus, pectineus, gracilis and the obturator externus muscles. Together the adductor muscles span from the hip down the length of the femur, ending just above the knee.

Barbell Step-Up

The step-up is an integral leg exercise that strengthens the adductors, quads and glutes. Stand straight up in front of a weight bench, with your feet shoulder-width apart. Position the barbell so it's resting at the back of your shoulders, hands grasped around the bar slightly wider than shoulder-width, palms facing forward. Keeping your head aligned with your spine, upper body rigid, step up onto the bench with your right foot, followed by your left. Step down, leading with your left foot, to return to your starting position. Continue for a total of 30 reps, alternating your lead foot.

Lying Leg Press

The lying leg press uses multiple muscle groups, including the adductors and quads, an effective exercise for helping you tighten loose skin on the inner thighs. Lying on your back on a leg press machine, with your knees bent and feet flat on the platform, grasp the handles at your sides. Push the platform away from you by extending your hips and legs. Straighten your legs nearly all the way, without locking your knees. Bend your knees and return to the starting position. Repeat for three sets of 12 reps.

Barbell Hack Squat

The hack squat targets almost every muscle in the lower body, but primarily focuses on the inner thighs and quads, making it an essential exercise for toning and tightening loose skin in this area. With a barbell positioned directly behind you on the floor, stand straight up, arms fully extended at your sides, feet shoulder-width apart. Lower yourself into a squatting position by bending your knees and grasp the barbell, hands slightly wider than shoulder-width apart. Without rounding your back, push up off your heels, returning to a fully erect position with the barbell resting at the back of your thighs. This completes one rep. Holding onto the barbell, complete three sets of 12 reps.

Lever Seated Hip Adduction

Sit on a weight machine with your back flat against the back pad, legs on the padded levers, feet straight. Grasping the handles at your sides with your palms facing in, use the strength of your upper legs to push the levers together until they touch. Return to the starting position to complete one rep. Do three sets of 12 reps.

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