Inner thigh muscle exercises are beneficial for both men and women. These workouts target the muscles that connect your thighs, known as adductors.
You may work out your inner thighs with a variety of strengthening activities. Some require resistance bands and other equipment, but many may be done anywhere, at any time.
Whereโs the inner thigh?
Your thighs occupy the upper part of your legs, from your knees to your hips. The inner thigh is the side of the thigh that faces the center. Your inner thighs face each other and are located opposite your outside thighs, which face the exterior margins of your body.
What Are Your Inner Thigh Muscles?
Your inner thigh muscles are known as adductors. Your adductors consist of five muscles:
- Gracilis
- obturator externus
- Adductor Brevis
- Adductor longus
- Adductor Magnus
Why Should You Work Out Your Inner Thighs?
Everyone should work out their inner thigh muscles. Strengthening exercises for your inner thighs help to build muscle and shape your legs. Your inner thigh muscles must be strong to assist you:
- Maintain your balance
- Align your hips and legs
- Rotate your hips and legs
Furthermore, strength training for all of your muscles might reduce bone loss and avoid illnesses such as osteoporosis and some types of arthritis. Many inner thigh workouts can also improve your core and pelvic muscular strength.
How to Work Out Inner Thighs
Most inner thigh workouts can be tailored to fit everyone, from experts to beginners. Many can accommodate those whose health conditions limit their capacity to exercise. These and other factors will determine the optimal inner thigh workout for you.
You must ensure that you use good form when performing all these workouts. Thigh muscle injuries are prevalent, especially in:
- Strains
- Sprains
- Tears
Do not overwork yourself. Stop your workout if you experience unusual strain or pain while performing these exercises. Remember to breathe steadily throughout your exercise program.
The most straightforward inner thigh exercises require no extra equipment. Examples include the following:
- Supine Inner Thigh Lift
- Standing inner thigh raise.
- Pliรฉ walks.
- Criss-cross pliรฉ leap
Supine inner thigh lift: For this move, lie on your back with your hands out to the sides for balance. Begin with your legs straight up, creating a 90ยฐ angle at your hips. Your feet should be flexed.
Keep your left leg lifted and slowly stretch your right leg to the side. Continue until you feel your left hip lifting off the ground. Then, elevate your right leg back to the top. Squeeze your legs together briefly before repeating the motion. Push energy out of your heels to keep both legs engaged.
Repeat this action 15 times, then switch legs.
Standing inner thigh lift: Stand on your left leg and point your right leg out to the side. Your right toes should rest on the ground. Bend your right knee and raise your leg over your midsection towards your left hand. Touch your left hand to your right heel or ankle, then drop your leg back to its starting position. Make sure to start with your inner thigh. Repeat the action 15 times, then switch legs.
Pliรฉ walk: Pliรฉ walking involves standing with your feet wide apart and your knees and toes pointed outward. Lower yourself to a squatting stance with your spine straight and your chest raised. Then, keeping your right foot in the squat posture, take two steps forward and two back. Continue the action for 30 seconds, then pause and repeat for another 30 seconds.
Criss-cross pliรฉ jump: Begin with your feet wide apart and your knees and toes pointed out. Lower yourself into a squat, then jump up and land in an upright pliรฉ position, right leg crossed in front of the left leg. Jump again, then land with your left leg crossed in front. Jump again to return to your starting wide squat position. Continue the jumps for 30-60 seconds.
Inner Thigh Exercises With A Band
You may execute a variety of inner thigh exercises with a resistance band. A band is a flexible exercise equipment designed to go around your legs. It adds resistance and improves the efficiency of your exercises.
Banded squats and banded side leg lifts are two examples of inner thigh workouts that can be performed using bands. However, these exercises can also be performed without the band.
Banded squats: Begin standing with legs slightly wider than your shoulders, toes pointed outward, and arms at your sides. The band should be just above your knees. Bend your knees and push your hips back to a seated position. Continue until your thighs are parallel to the ground. Then, slowly elevate yourself back to the beginning position. Keep your back straight throughout. Repeat the action for 45 seconds.
Banded side leg lifts: Lay on your right side, legs stacked on each other, and the band around your ankles. Rest your head on your right hand and maintain your left arm flat before you for support. Keep your core firm and raise your left leg about three feet in the air. Then, drop your leg back to its starting position. Repeat this motion for 45 seconds, then lie on your left side.
Inner Thigh Exercises and Your Pelvic Floor
All inner thigh exercises target different portions of your body. Some directly target your pelvic floor, which has additional benefits because a strong pelvic floor is essential for bladder control. If you have weak pelvic floor muscles, urine may seep between bathroom breaks.
One exercise that strengthens your inner thighs and pelvic floor muscles requires a chair and a medium-sized ball. To start this exercise, sit with the ball between your legs, just above your knees. Then, roll your knees inward (towards each other) and push your heels out.
Lift your pelvic floor muscles up and in, and tighten your legs around the ball. Hold this position while you count to ten. Relax into the beginning position for another count of ten.
Repeat this routine for five minutes two to three times every day for best results.
Conclusion
FAQโs
What is the function of the adductors?
The adductor muscles pull the thighs together, rotate the upper leg inward, and stabilize the hip.
Where are adductor muscles located?
The hip adductors are a group of muscles located in the thigh’s medial compartment. This group includes four essential muscles: adductor longus, adductor brevis, adductor magnus, and gracilis. These muscles bring the thigh/lower extremity closer to the body’s central axis.
How many adductor muscles?
There are three adductors, Magnus, brevis, and longus, and two more muscles that adduct: pectineus and gracilis.
