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Though weight loss and fat loss can never be localised, there are still, a few, exercises, which when combined with a proper workout schedule can help you tone your inner thighs. This was quite evident when Masaba Gupta shared a glimpse from her workout recently while sharing that she wants to whip up her “inner thighs in shape”.
She can be seen doing a modified version of the exercise from coach Apoorv Mathur such that one leg is above the bench while one leg is rested on the mat.
Taking a cue from Masaba, let’s understand more about the hip muscles and how they can be toned.
For the unversed, the muscles present in the medial part of the thighs are known as hip adductors.
According to fitness expert Garima Goyal, the muscle is usually neglected in most exercise regimes. “But this muscle needs equal attention, just like the rest of the muscles of the body as it will present certain injuries such as that of the groin region or hip area. Healthy hips imply healthy abductors and adductor muscles which help to keep our legs flexible and mobile. Also, another reason is that the lower body and the pelvic floor stability is improved, thus preventing lower back pain,” Goyal mentioned.
Let’s take a look at some of the exercises that can work the thigh adductor muscles
Hip adductor machine – Those who are gym goers must definitely be aware of this machine that helps to activate the hip adductor muscles. “This is an isolation exercise which means only one muscle group and one joint is worked at a time. But for having stronger adductor muscles, you cannot just rely on a single exercise, rather need a variety of exercises and varied ranges of motion,” Goyal said.
– Lateral lunges – This exercise stretches your groin region and muscles activate in the frontal plane of motion.
*Stand with feet together, hands clasped in front of chest.
*Take a large step out to the right immediately sink your hips back and bend your right knee to lower into a lunge.
*Keep left leg straight but not locked, both feet pointing forward. Repeat the same with the right leg.
– Sumo squats – This is a compound exercise involving various muscles and joints such as the glutes, hamstrings, quads, and adductor muscles.
*Stand with feet slightly three to four inches wider than shoulder-width apart, toes turned out to a 45-degree angle.
*Clasp hands in front of the chest.
*On an inhale, sit back into hips and bend knees to lower until thighs are parallel or almost parallel with the floor, keeping chest up and preventing back from rounding.
*On an exhale, press through feet to straighten legs and return to standing.
– Curtsy lunge – This exercise not only targets your glutes but also your inner thigh muscles.
*Stand with feet together, hands clasped in front of chest.
*Keeping weight on the left foot and hips square, take a big step back with the right leg, crossing it behind the left leg.
*Slowly bend your knees and lower down until the left thigh is parallel to the floor and both knees are bent at roughly 90-degree angles.
*Push through left heel to rise out of the lunge and bring right foot back next to right, returning to the starting position.
– Scissor leg planks – An amazing exercise to activate the adductor muscle and also engages the core, chest, and glutes.
*Start in a high plank position keeping upper body stable, slide feet apart, opening legs as wide as possible.
*Slowly squeeze inner thighs to slide feet back together.
– Jumping jacks – This exercise needs no equipment and is a low-impact exercise. It warms up the body and helps the heart pace faster.
*All you have to do is start by standing with your hands on the sides.
*Jump with the legs open, slightly wider than hip-distance, while bringing hands up overhead.
*Jump legs back together and arms down by sides.
– Flutter kicks – This is one of the great exercises to involve the core muscles and adductor muscles.
*Lie on your back. Lift your legs to a 45-degree angle, while keeping your low back and palms connected to the mat.
*With pointed toes, crisscross your ankles a few inches in each direction.
Pro tip – You can choose these exercises together in a single workout performing 12-15 reps and 2-3 circuits or you can choose a few amongst them and add them to your leg workout schedule.
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