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What Exercises Elongate Your Inner & Outer Thigh Muscles?
Sitting at a desk all day is only good for one thing; your bank account. Without regular stretching, your thigh muscles can become short and tight. Even if you take a run after work, it's not enough. Some forms of aerobic exercise can also contribute to shortened muscles. Fortunately, this is not a permanent condition. By regularly performing stretching exercises, you can elongate the muscles of your inner and outer thighs.
Standing Inner Thigh Stretch
This stretching exercise will gently lengthen the adductor muscles of your inner thighs. Stand with your legs wider than shoulder-width. Transfer your weight to your left leg and gently lunge into it while keeping your right leg fully extended. Continue to move to the left until you feel a mild stretch on the inside of your right thigh. Hold the position for 30 seconds then repeat the stretch with your left leg. To get an even deeper stretch, prop your extended leg up on a chair or bench.
The butterfly stretch is a seated exercise that allows you to gently elongate the muscles of your inner thighs. Sit on the floor, bend your legs and press the soles of your feet together. Place your hands on your ankles and, keeping your back straight, pull your heels toward your hips while leaning forward with your torso. Continue until you feel a mild stretch on the inside of both thighs. Hold the position for 30 seconds.
This exercise targets the tensor fasciae latae muscle and the iliotibial band that run along your outer thigh. Stand with your left side greater than an arm's length away from a wall. Place your left hand flat on the wall and stand with your feet together. Gently push your left hip toward the wall until you feel a stretch in your outer thigh. Hold the stretch for 30 seconds and repeat the exercise with your right side.
Seated Abductor Stretch
This exercise is popular among runners to lengthen the abductor muscles of the outer thigh. Sit with your legs extended. Bend your right leg and cross it over your left so that your right foot is flat on the floor on the outside of your left knee. Twist your torso and place your left arm on the outside of your right leg. Gently press your arm into your leg until you feel a stretch on the outside of your right thigh. Hold the position for 30 seconds and repeat the stretch with your other leg.
- ABC-of-Fitness: Leg Stretch | Hip Flexor, Glute, Calf, Inner Thigh Stretches
- ExRx.net: Wall Iliotibial Stretch
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Jen Weir writes for several websites, specializing in the health and fitness field. She holds a Bachelor of Science in exercise science from Montana State University, is an NSCA-certified strength and conditioning specialist and maintains a personal trainer certification from the American College of Sports Medicine.