When it comes to working out, especially the inner thighs, we have to admit that we look for exercising all the main muscles. However, we sometimes forget to exercise the smaller or not so visible muscles, struggling with building a flat stomach. In fact that is wrong. There are certain areas of our body that get neglected, like our inner thighs and many exercises for working them out.
These muscles are made up of five different ones, such as pectineus, gracilis, adductor longus, adductor brevis, and adductor magnus. Their initial goal and main function is to provide stability and injury prevention for your knees, hips, and low back. The inner thighs may not be so visible like your glutes and hamstrings. In fact they are still crucial for the overall lower-body strength and many exercises on how to work them out. Here are some:
Widen your feet as far as possible, at a position that you will be comfortable doing the sumo squats. Your knees should be inline with your toes, back straight and abs tight. Squat down while breathing and exhaling while squatting up. It is best to do 4 sets with 5 repetitions of this exercise. Rest 1 minute in between sets.
Deep Side Lunges
Start in standing position and placing one leg aside, like on the picture. Go down as far as possible, stretching you leg that you placed aside. After each repetition you could switch legs or continue doing the same leg, then the other one. It is best to do 2 sets with 10 repetition in each set. The rest between each set shouldn’t be longer than a minute.
Side Leg Extensions
This exercise is good for toning the hip area. You should position yourself in an female push up position. Now instead of pushing down your upper torso, lift one of your legs as much up as possible and slowly placing it down. Do 3 sets of 10 repetitions each side. Rest one minute in between each set.
Side Leg Raises
In the exercise you will target your inner thighs as much as possible. Place your arm under your head, laying sideways with one leg on top of the other one. Now raise your leg as far as possible and hold it up for 10 seconds. Slowly drop it down. Do 4 sets of 10 repetitions each side. Rest 30 seconds between each set.
Standing Side Leg Raises
This exercise is great for toning your thighs. Start by raisin one leg to the side as much as possible, with both hands on your hips. Bring the leg slowly down, after you’ve hold it up for 10 seconds. Do 4 sets of 10 repetitions in each one. Rest in between each set for 30 seconds.
If you commit to these exercise and do them once a week for 3 months, results will start to show up. Do not forget to find a good diet that suites your body type. More about dieting here.