Strengthening your inner thigh muscle can help you look better in your bathing suit or short shorts. As an added bonus, it can also help you avoid injuries, such as tracking issues with your knees. The role of the inner thigh muscle is adduction, or pulling your leg in towards the mid-line of your body. Performing both exercises that focus on this movement and exercises that target your entire leg can help you train and tone this area.
Plies are a great way to tone your butt and thighs, especially your inner thigh. Stand with your feet wider than shoulder distance apart, with your toes pointed out, and your hands on your hips. Keeping your spine straight, bend your knees and lower your butt down into a plie until your thighs are almost parallel with the floor. Your knee should stay in line with your ankle. Squeeze your glutes and engage your inner thighs as you rise back to starting position to complete one rep. Perform three sets of 25 reps.
Inner thigh lifts target your inner thighs and tone your abdominal muscles. Lie on your right side with your hips stacked on top of each other and your legs straight. Lift your left leg up and place it so that the sole of your left foot is resting on the floor in front of your hips, allowing freedom of movement in your right leg. Flex your right foot, squeeze your inner thigh and lift your right leg up as far as you can without moving your torso. Slowly lower back down to complete one rep, keeping your foot flexed. Perform three sets of 15 reps on your right leg, then repeat on the other side.
Inner thigh bridges tone your glutes and core and target your inner thighs. Lie on your back with your knees bent and your feet resting on the ground. Place a pillow between your knees and squeeze your thighs together. Continue squeezing the pillow with your thighs as you engage your glutes to lift your hips off the floor, then slowly lower back down to complete one rep. Perform three sets of 20 reps. For an extra challenge, try holding the lifted bridge position while pulsing your hips up and down for 30 seconds.
Side lunges tone your butt and thighs, especially your inner and outer thighs. Stand with your feet hip distance apart and your hands a few inches in front of your chest. Step your right leg out to the side, and sink down into a lunge until your right thigh is parallel to the floor, with your knee in line with your ankle. Push up with your right leg to return to starting position. Complete 12 to 15 reps, then repeat on the other side. Perform three sets total. If you find your knee moves to the inside deep in the lunge, take smaller steps to the side.
- Girl In Blue Jeans Short Shorts. big picture. image by Sergey Sukhorukov from Fotolia.com
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.