The inner and outer thigh muscles are often neglected in traditional exercise programs. For better muscle balance and shapelier thighs, you need to include strength training that targets these areas. The primary inner thigh muscles, the adductors, move your leg across your body. The outer thigh muscles consist largely of the abductors, which move your leg away from your body. Your hamstrings and quadriceps muscles are the two largest muscles in your thighs.
Squat to Tone Those Thighs
Squats are one of the best thigh exercises because they work the entire leg with one motion. To perform them correctly, stand with your feet shoulder-width apart. As you bend your knees to lower into the squat position, make sure you move your buttocks back as if you are sitting in a chair. You should be able to see your toes in front of your knees. If your thigh is moving forward and blocking the view of your toes, you are not using proper technique. Adding dumbbells or performing a single-leg squat will increase the intensity of the workout. You can also perform wall squats where you slide down the wall or place a stability ball between you and the wall. To focus the workout on your inner thigh, place a medicine ball or small stability ball between your knees and hold it in position while you perform the squat.
Focus on Inner and Outer Thighs
Performing hip abduction exercises will tone the outside portions of your thighs. You can perform this exercise with weights, resistance bands or a cable machine at the gym. Stand erect with your feet shoulder-width apart. Place the ankle weight, band or cable around your ankle. Balance on the opposite leg, move your leg out to the side 12 inches and return to starting position. To focus on your inner thigh muscles, switch the direction of the resistance to perform hip adduction. Slightly flex your hip, bringing your foot in front of your body and out to the side, and move your leg toward the middle of your body and return to the starting position. For both exercises, switch legs and repeat for six to 12 repetitions. Many gyms will also have an adduction/abduction machine that you can use to target both muscle groups.
Increase Muscle Tone and Size
Muscle groups should be given 24 to 48 hours of rest between strength-training routines to allow adequate muscle recovery. Muscles need to be worked to the point of fatigue to gain strength and improve muscle tone. Start with 10 to 12 repetitions of each exercise and advance resistance when fatigue is not felt at the end of each set. When lifting the correct amount of weight, you will create small tears in the muscle. As these tears heal, your muscle will become stronger and larger, creating tone and increased muscle mass. Weight training on consecutive days does not allow adequate recovery time and will create a higher risk of injury.
Safety Considerations to Remember
Your physician should provide clearance before beginning any new exercise program. If you are unsteady or off balance, use assistance to stabilize you during standing exercises. If you experience sudden pain or hear a popping noise, stop exercising and consult your physician. Pay attention to your body as you exercise to ensure you are maintaining a safe level of activity.
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