08 July, 2011
Inner Thigh Toning Exercises for Women
Resistance exercises for the adductors, or inner thighs, help tighten and tone an area that many women consider a "trouble spot." The adductors move the legs toward the body's center and help keep the hips and knees in proper alignment when you walk or run. Work your inner thighs two to three times a week for noticeably improved upper leg definition.
Back Against the Wall
The wall squat with a weighted ball tones the thighs, hamstrings, quads and glutes. Stand with your back against a wall, position your feet shoulder-width apart and walk your feet forward 24 inches. Place the ball between your thighs. Press your thighs against the ball. Slide your back down the wall, bending your legs as you descend. Stop when your legs forms a 90-degree angle. Hold this position for 30 to 60 seconds, stopping when your thighs and legs fatigue.
Dumbbell step-ups tone the inner thighs, quads and glutes. Stand in front of a workout box or chair. Hold a dumbbell in each hand, hang your arms by your sides and straighten your back. Step your right foot onto the middle of the box, push through your right heel and follow with your left foot. Bend your left leg 90 degrees and lift your left knee in front of your left hip. Lower your left foot to the floor, then follow with your right. Complete 12 to 15 step-ups with your right leg, then lead 12 to 15 times with your left leg.
Cut it Out
The scissor kick strengthens the adductors. Lie on your back, rest your arms by your sides and tighten your stomach muscles. Lift your legs 45 degrees and point your toes away from you. Widen your legs as far as possible, stopping when you feel a stretch in your inner thighs. Bring your legs toward one another and cross your right leg over your left. Widen your legs, then cross your left leg over your right. Continue alternating until you complete 12 to 15 reps crossing with each leg. Wear ankle weights to increase difficulty.
The bridge with inner thigh press strengthens the thighs, glutes and core muscles. Lie on your back, bend your legs and place your feet on the floor. Place a weighted ball between your thighs and press against it to hold it in place. Tighten your abdominal muscles and lift your hips into a straight line with your knees, lower back and shoulders. Hold this position for 20 to 60 seconds, stopping when your inner thighs fatigue.
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