Inner-Thigh Workout for Two Weeks

Inner-Thigh Workout for Two Weeks

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Tone the inner thighs with targeted training.

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Working your inner thighs means adding adductor exercises to your workouts. Your adductors are the muscles that cross your hip joint and are responsible for bringing your legs together, or toward the midline of your body. Work the inner thighs two or three times per week as part of your leg routine. Do two to four sets of eight to 12 reps for each exercise, and use a challenging resistance to see positive changes in two weeks.

Sumo Squats

The sumo squat, or plie squat, is a multi-joint exercise that hits your whole thigh. Because of the angle of your legs you can really challenge your inner thighs with this exercise. Stand with your feet about twice your shoulder width. Angle your toes and knees out about 45 to 60 degrees. Keep your torso lifted and abs tight. Inhale and bend your knees, lowering your body toward the floor. Stop when your thighs are parallel to the floor. As you exhale try to draw your knees together and press through your heels back to the standing position for one repetition.

Seated Hip Adduction

The seated hip adduction is a machine that targets the inner-thigh muscles. Set the pads so your back is supported, your knees are in the center of the pad and your legs are spread wide enough that you feel a stretch. Exhale and draw your legs together, squeezing your inner thighs. Release slowly back to the start position for one complete repetition.

Cable Hip Adduction

Cable hip adduction requires you to balance on one leg while you work the other inner thigh. Set the cable attachment on the lowest setting with the ankle strap attached. Strap your right leg in and set the weight to a light resistance to begin. Step away from the weight stack at least 2 feet with your right hip pointed toward the stack. Balance on your left leg and let your right leg lift out to the side toward the weight stack. Squeeze your inner thigh and bring your right leg in and across the front of your left leg. Release back out for one rep. Finish all reps on the right leg before switching sides.

Lying Hip Adduction

Finish off your inner thighs on the floor with a lying leg raise, or hip adduction. Lie on a mat on your right side. Place your left foot on the floor right behind your right leg with the knee straight. Keep your right foot pointed straight ahead, and lay your head down on your right arm. Lift your right leg off the ground about 4 to 8 inches, squeezing your inner thigh. Lower back down for one rep. Finish all reps on the right leg before switching sides. Put on an ankle weight, or place a barbell across the bottom leg to increase the challenge.