Exercises for the inner and outer thighs are done with two movement patterns–adduction and abduction. Whenever your thighs move inward, they are adducting and when they move outward, they are abducting. By using the weight of your body and several fitness tools, you can tone your inner and outer thighs with multiple exercises.
Lying Abduction
Lying abduction is performed from a side lying position. Lie on your right side with your legs stacked on top of each other. In a controlled motion, lift your left leg up as high as possible, slowly lower it down and repeat. After doing a set of 10 to 12 reps, switch sides. You may increase the intensity by wearing ankle weights.
Lying Adduction
Lying adduction is also performed from a side lying position. Lie on your left side with your left leg straight, your right knee bent and your right foot placed in front of or behind your left knee. In a controlled motion, lift your left leg up in the air as high as possible, lower it down and repeat. After doing 10 to 12 reps, switch sides. As with abductions, you may increase your intensity by wearing ankle weights.
Seated Abduction/Adduction
Seated abductions are done on an abduction machine. Sit on the seat with your feet placed on the foot rests and hold onto the handles. The outsides of your thighs should touch the padded lever arms. In a smooth motion, move your legs outward into a “V” shape by pressing into the pads. Slowly return to the start and repeat for 10 to 12 reps.
You can do this exact same exercise to target your inner thighs on an adduction machine. It works the same way, except you start with your legs in a “V” shape and bring them toward each other.
Cable Abduction/Adduction
Cable abduction is done with an ankle cuff attached to a low setting on one side of a cable machine. Stand with your left shoulder facing the weight stack and fasten the cuff to your lower right leg right above your ankle. After lifting your right foot off the floor slightly, raise your leg up to your right in an arcing motion. Once you feel a strong contraction in your outer thigh, slowly lower and repeat. Do 10 to 12 reps and switch sides.
As with the seated abductions, you can also do cable adductions. Attach the cuff to your lower left leg right above your ankle and stand with your left shoulder facing the weight stack. In a sweeping motion, lift your foot up laterally to your left and swing it down across the front of your body. Slowly return to the starting point and repeat.
Ball Squeeze
Ball squeezes work your inner thighs. Lie face-up on the ground with your legs lifted and knees bent. Carefully place an exercise ball between your shins and squeeze forcefully inward for 5 to 10 seconds.
About this Author
Kevin Rail has worked in the fitness industry since 2001 and has been writing since 2004. He has professional experience as a certified personal trainer, wellness coach, motivational engineer and freelance fitness writer. He currently writes a monthly column for Ron Jones High-Performance Health. Rail has a bachelor’s degree in sports management: fitness and wellness from California University of Pennsylvania.
