We all have those areas of our body that we’re self-conscious about that we’d like to tone up. If inner thighs are one of those spots for you, you’re not alone (hello, shorts season!).
While reducing patches of specific fat areas on the body is nearly impossible, adding more muscle definition to certain areas is entirely possible. Working the entire body and speeding up the metabolism through consistent exercise helps with overall fat loss. Combine that with exercises that specifically target the inner thighs, and you’re looking at stronger, more toned legs (and less of the “jiggling” people are self-conscious about).
Appearance may be the main reason you want to give this area of the body a little extra attention, but you’ll also improve your body’s functionality and reduce your risk of injury. The inner thighs are actually part of the core, so by strengthening them, you’ll be able to prevent hip, knee and even lower back problems.
Dr. Steven Strohl, a board-certified orthopedic surgeon at NYU Langone Orthopedic Hospital, says “Working to strengthen the inner thighs, also known as the adductor muscles, is extremely important for both men and women and has many unexpected benefits.” . He explains that the adductors themselves are made up of five main muscles whose primary purpose is to adduct or pull the legs toward the midline of the body and stabilize the outward rotation of the knees. “Unbeknownst to many, a strong core starts with strong inner thighs, as they serve as a base for the hips,” he says. Dr. Struhl explains that strong inner thighs can also keep the ankles healthy and less prone to injury by providing better mobility. “Similarly, stronger inner thighs can help take pressure off the knees, helping to protect the knee from injury,” he says.
Are you ready to start toning and strengthening? Perform this workout three times a week (every other day is a good schedule to aim for), along with 20 minutes of cardio three times a week, to reduce fat and build muscle in your inner thighs.
Leg lifts
Lying on your back with your knees bent and feet on the floor, stretch your right leg straight. Turn toes to the right and squeeze your right quad. Lift the leg off the ground, point it toward the ceiling, and then lower it. Repeat this 15 times on the right leg and then switch to the left leg.
Bridge and squeeze
Lie on your back with your knees bent, reach your toes toward your heels so they almost touch. Make sure your feet are hip-width apart, then slowly pull your glutes toward your spine as you lift your butt, lower back, and finally your waist up off the ground toward the sky. Hold this position for a few seconds, pressing the inner thighs inward. Lower the back and repeat this 10 times.
Leg lifts
Lie down, turn to your right side. Support yourself on your forearm and stack the legs, moving them at a slight diagonal from your hips. Cross your left leg in front of the right leg, planting the foot in front of the knee. This is your starting position. From here, lift your right leg off the ground as high as you can, then lower it. Repeat 10 times.
Leg circles
After completing the leg raises, hold the right leg up and circle the leg forward 10 times. Then reverse the circle back 10 times.
Clam
Still lying on your right side, bend both knees and place the left leg over the right. Open the left knee up toward the ceiling, then close the clam by pressing the right knee up to meet the left knee. Release and repeat 10 times.
Then flip over to your left side and repeat these 3 exercises on your left side
Equipment that will work your inner thighs
Want to increase your training? If you’re looking for a new exercise tool, these are great options to challenge your inner thigh muscles:
Exercise ball
While lying on your back in the bridge position (or while performing any ab exercise on your back), press a ball between your legs to activate the inner thighs even more.
Pilates ring
Likewise, you can place the Pilates ring either between your inner thighs or between your ankles to help activate the inner thighs more during ab or leg exercises (such as bridges, crunches, or leg raises).
TRY THESE EXERCISE ROUTINES
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