Loose skin on the inner thighs can occur through rapid weight loss, excess weight and lack of exercise. There are some exercises that you can do at home and in the gym that can help to tighten and tone your inner thighs, giving you a healthier appearance while building muscle. When doing these exercises, you can pick a few to stick with as part of your basic regimen or alternate between exercises based on your results. When doing the exercises, perform eight to 12 repetitions with enough weight or resistance to cause fatigue without overtaxing your muscles.
Perform barbell step-up exercises at the gym to tighten and build muscle on your thighs. Start by facing the side of a sturdy bench, and position a barbell on the back of your shoulders, grasping the barbell at the sides. Put your first foot on the bench. Stand on the bench by extending your hip or knee, then place your second foot on the bench. Step down with your second leg by flexing your hip or knee of your first leg. Return to the starting position, and repeat, as desired, alternating legs.
Add the hip adductor exercise to your gym workout. Start by sitting in the machine with your thighs placed against each pad. Slowly move each thigh toward the center of your body, and then slowly move your thighs away from your body as far as possible to complete one repetition. Repeat the exercise for the desired amount of repetitions.
Do lying leg presses on a leg press machine. Begin by lying on your back on a padded platform or bench, and place your hands on the bars above your head or to your sides, with your hips and knees bent and your feet flat on the weight platform. Push the weight platform forward by extending your hips until your knees are straight but not locked. Flex your hips and knees to return to the starting position. Repeat the exercise as desired.
Wrap an exercise band around a stable, non-moving object, and attach the other end to your leg just above your ankle if you prefer to exercise at home instead of the gym. Extend your leg outward as far as possible so that the tension in the band is slack, and then use the muscles in your thigh to bring the exercise band back toward your body as far as possible, touching your other leg if you are able and pulling against the tension of the band. Repeat the exercise for the desired amount of repetitions before switching legs.
If you have had a hip injury, talk with your doctor before doing exercises to tone your thighs.
The Centers for Disease Control and Prevention recommends doing strength-training exercises two or three times per week for best results.
When lifting weights, lift only what is heavy enough to fatigue you after 10 to 12 repetitions of the exercises. Using more weight could cause injury and prolonged soreness, making it hard for you to continue your regular workout routine.
Give your muscles time to repair themselves between workouts, resting at least one day in between.