The inner thigh is made up of the adductor brevis, longus, magnus and minimus muscles. These muscles work together to pull the legs in toward each other. The adductors also help prevent injury by stabilising the hips. As most leg exercises rely on the larger muscles of the thigh, the adductors do not get the work they need to become strong and healthy. To correct this, add at least one exercise that focuses on the inner thigh into your weekly workout routine.
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Standing Hip Adduction
Stand with your weight on your right foot and your left foot lifted slightly off the floor. Make sure your hips are in a straight line and parallel to the floor. Keep your right leg straight as you pull your left leg across your body. Contract your left inner thigh and pause for a moment, and then lower your leg back to the starting position. Repeat this exercise to work the inner thigh on your other leg. You can use a wall or nearby piece of furniture to help you keep your balance, but do not lean your body weight into it.
Place your hands on your hips and pull your shoulders back to straighten your upper body. Start with your feet next to each other and your knees slightly bent. Step to the side with your right leg and bend your knees to lower your body. Hold that position, and then drive your heel into the ground to push yourself back to the starting position. Step to the left side and return to the starting position to complete one repetition. To make the exercise more challenging, hold a dumbbell in each hand or wear a weighted vest.
If you have access to a gym, work your inner thighs with the adductor machine. Place one leg on the outside of one of the thigh pads. Use the lever on the side to adjust the thigh pads until you can reach the other pad with your leg. You should feel a slight stretch when in the starting position, but not a pull in your thigh muscle. Use the peg to select the right amount of weight from the stack. Hold the handles under the seat and keep your back straight as you contract your inner thigh muscles to bring the pads toward each other. Hold the pads together for a moment, and then slowly return them to the starting position.
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