Focusing on inner thighs
LEGWORK: These exercises will help put squeeze on tough-to-target muscles
In all the years I’ve been writing my column, I don’t think I’ve ever targeted the inner thighs, a body part that’s a pet peeve for many people. There are several effective training tools, including large, expensive gym machines, to target this area. However, this equipment may not be very accessible or convenient for everyone.
With this in mind, I’m sharing exercises that require very little equipment to target the adductor muscles of the inner thigh. Since I don’t encourage isolating muscle groups on their own, I’ve chosen exercises that also activate a number of other muscles, which makes them more functional.
Always remember to warm up thoroughly before stretching or rolling and consult your doctor about any changes to your exercise routine.
Shift squat
To encourage more participation by the inner thighs during a squat movement, place your feet in a wider position, which pre-stretches the adductors. For this shift squat, you will start in a wide, sumo-squat position.
Be sure to engage your core stabilizers so that your back doesn’t flex or extend during the movement. Initiate the squat by dropping your hips back and downward between your heels. Your upper body should flex forward slightly as you go lower.
As you reach the bottom of the squat, pause momentarily and shift your hips a few inches to the right side, then across to the left side, then back to the middle before rising back up to the top of the squat. This is one repetition.
On your next repetition, shift left, then right. Each time you shift, you’ll challenge the adductors more than if you stayed centered.
Perform three sets of 10-14 shift squats. Always focus on maintaining neutral spinal alignment and strong, stable body positions to avoid stress to the joints. Feel free to add more resistance by holding a weighted medicine ball or dumbbell as you perform this movement.
Ballrider
Whether you’re a golfer, a tennis player or just trying to tone up your inner thighs, this ballrider exercise should improve the strength of your adductors. Start with a medium sized exercise ball in an open space. Stand in front of the ball and support your weight with your hand as you bend your knees and place them on either side of the ball.
Your knees should squeeze the sides of the ball so that your pelvis is supported roughly six inches above the top of the ball. Keep your toes in contact with the floor and drop your hips back as you lean your body forward. Maintain a neutral spine, avoiding the tendency to curl or round the spine as you flex forward.
Once you’ve found this position where you feel stable and balanced, maintain a solid squeeze on the ball as you begin to knock it back and forth a few inches from side to side. This movement should be initiated by a rotational action at your pelvis, twisting it quickly from side to side.
I tell my clients to imagine that there is a wall one inch away from the ball on either side and you’re knocking the ball back and forth between the walls. At first it won’t take long before your inner thighs are really burning when performing this exercise.
Perform three times, holding the position until your inner thighs fatigue.
Chopstick ball raise
The final move for the inner thighs is one that I like to call chopsticks. It also targets the muscles of the outer thighs and the core. Start by lying on your right side and position an exercise ball (or smaller ball like a soccer ball) between the inside edges of your feet.
Keep your legs as straight as possible and be sure to keep your pelvis perpendicular to the floor, avoiding the tendency to roll it forward or back. Rest your head on your right arm to allow your neck and upper spine to stay as relaxed as possible.
Activate your core to stabilize your spine and maintain inward pressure on the ball with both feet as your gently raise the ball upward until your bottom leg is two to three inches off the floor. Pause momentarily then lower the leg and repeat for 10 lifts. Roll over and perform 10 lifts as you lie on your left side. Perform a total of three sets of 10 lifts on each side.