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When you think about working your inner thighs, if a throwback image of someone squeezing on a Thigh Master comes to mind, you can hardly be blamed. Just know that there are loads of other inner-thigh exercises you can use to strengthen and sculpt the interior part of your upper legs.
These muscles, which are called your adductors, FYI, are important because they help you move your legs inward, like, say after doing a side lunge, support you when you walk and run, stabilize your pelvis, and keep your knees (and overall lower body) strong. Having tough adductors also helps you keep your hips and lower back in a more neutral position, which helps you avoid over-arching your back—and dealing with the aches and pains that come with it. All of which is to say that these muscles play a really important role in keeping you super fit and injury-free!
The keys to really setting them on fire: lateral (or side-to-side) movements and single-leg exercises. You can use the 18 inner thigh exercises I hand-picked below to create your own inner thigh workout. I recommend incorporating these types of moves into your routine at least two or three times per week to walk, run, and just generally move with strength and balance.
Time: 15 minutes
Equipment: No equipment? No problem. The are plenty of bodyweight-only exercises to choose from below. But some moves require the following equipment—stability ball or yoga block, resistance band, weights (kettlebells or dumbbells), workout mat.
Good for: Legs, lower-body
Choose at least three moves below, including one single-leg and one lateral lunge exercise. Perform 10 reps of each, then immediately continue on to the next. Once you've finished all three movements, rest for 45 seconds then repeat two more times for a total of three rounds.
1 Stability Ball Hamstring Squeeze
Start lying on stomach with forehead resting on forearms, legs extended straight on mat and stability ball (or yoga block) gently squeezed between ankles and feet. Without moving upper body, bend knees and engage hamstrings to lift feet and ball or block a few inches off floor. Return to start. That's one rep. Perform 10, then immediately continue on to your next move. When you've completed all of your exercises, rest for 45 seconds. Then, repeat twice more for a total of three rounds.
Fun fact: In addition to building stronger glutes and hamstrings, this move hits your inner thigh muscles hard, too.
More... 18 Inner Thigh Exercises Your Leg-Day Workout Needs - WomensHealth