01 September, 2011
Ankle Weight Exercises to Slim Your Inner Thighs
The inner thighs can be a trouble spot even if you are at a healthy weight. To slim your inner thighs, follow a complete program to lower overall body fat and perform specific exercises that target the adductor muscles. If you are new to exercise, start without weights, then add ankle weights when you are ready for more resistance.
While there are specific exercises that target the inner thigh muscles, there is no such thing as spot reduction. No special exercises or machines can slim just one area of your body, such as the abdominals or thighs, reports the American College of Sports Medicine. However, you can use ankle weights to both strengthen and tone the thighs. If you are new to exercise, start with 2- to 3-lb. weights that you strap onto your ankles. Once you are able to do 12 repetitions of each exercise easily, increase the weight by 1 to 3 lbs. Ankle weights are available with removable weights so you can adjust them as needed.
Side-Lying Inner-Thigh Lift
Performing the side-lying inner thigh lift as part of a total body workout helps tone this area. Lie on one side and stack your hips and shoulders over one another without rolling back or forward. Place the top leg slightly behind the bottom leg and keep the knees slightly bent. Tighten the inner thigh muscles and lift the bottom leg as high as you can without rolling back. To target the inner thigh or adductor muscles, only lift the leg a few inches off the ground, says the American Council on Exercise. Perform this exercise with or without ankle weights.
Standing Inner Thigh Lift
Perform a standing inner thigh leg lift with or without ankle weights. Stand up straight and hold a chair or counter on one side for support. Start with the chair or counter on your left side. Tighten your right inner thigh muscles, bend the right knee and lift the heel of the right leg up to about knee height. Your right heel should be in front of your left knee as you drop your right knee out to the side. Slowly lower your leg and repeat eight to 12 times, then switch legs.
Strap on ankle weights, lie on your back and bring your knees into your chest. Then extend both legs up to the ceiling without locking your knees. Slowly open the legs to the sides as far as you comfortably can while keeping your lower back flat on the floor. Tighten the inner thigh muscles and squeeze your legs back together. Repeat eight to 12 times and avoid letting the ankle weights pull the legs open. Control the movement in both directions. When you are done, bring the knees back to the chest first, then lower them to the floor.
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