The muscles on the insides of your thighs, which include the adductor brevis, adductor lungus and adductor magnus, pull your legs in together. This movement is anatomically referred to as hip adduction. You can effectively target your adductors with a resistance band. The band provides the resistance that your adductor muscles have to overcome, which results in increased strength.
Choose a band that provides enough resistance so your inner thigh muscles are challenged with each repetition. Resistance bands come in an array of thicknesses, which in turn dictates the tension of the band. If you don’t have access to bands of different tension, you can increase how much resistance the bands provide by standing further away from where the band is attached. Perform your inner thigh workout two days per week. Do 15 repetitions in each of two sets.
Standing Hip Adduction
To perform standing hip adduction, first attach one end of the band to a stationary object. Stand perpendicular to the stationary object and attach the other end of the band to your closest ankle. Stand tall with your hands on your hips. Place all your weight on your free foot and pick up the banded foot up off the floor, and then pull your free leg across your body while keeping your knees straight. After you’ve performed all of the repetitions on one leg, switch sides and perform the next set with the opposite leg.
Lying Hip Adduction
Lying hip adduction is similar to standing hip adduction, but you perform the movement from a lying position. With one end of the band attached to a stationary project, lie on a mat with your body positioned perpendicular to the object. Attach the other end of the band to the ankle closest to the object. Lift up your leg and cross your leg over your body while keeping your knee straight and your toes pointed up towards the ceiling. For the next set, adjust your body position and switch the band to the opposite ankle to target the opposite leg.
For the cross-over lunge, position your body so that you’re perpendicular to the stationary object where one end of the band is attached. Attach the other end of the band to the ankle closest to the stationary object. Put all your weight on the leg that is furthest from the object and then bring your banded ankle across your body and place it on the floor. Lower yourself down into a lunge position while your legs are in a cross-over position. As you come up, return your feet to starting position. Switch legs on the next set.
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