Exercises for Inner and Outer Thighs

The thigh muscle is made up of two main muscles — adductor and abductor. The adductor muscle is located on the inner side of the thighs, enabling the movement of the legs towards the center of the body. On the other hand, the abductors muscles make up the outer portion of the thighs, pulling the legs away from the center of the body. The adductor muscles are commonly referred to as the inner thigh muscles and the abductors as the outer thigh muscles.

Drills to Tone Inner and Outer Thighs

Weighted Squats
You can make use of a barbell or a dumbbell to do this exercise. Keep hip-width distance between your feet. Bend your knees as you slowly lower your torso. Make sure that your knees do not cross your toes. Hold the stance for couple of seconds and come back to the starting position. Repeat the cycle.

Inner Thigh Squats
Stand with your toes pointing out. Keep hip-width distance between your heels. Hold weights in your hands in front of you. Now slowly lower your torso till your thighs are parallel to the floor. Hold the position for couple of seconds. Slowly return to the original posture and repeat.

Side Leg Raises
Lie down on the right side, and rest your head on your arm. Now, slowly raise your left leg as high as possible. Hold the stance for 2 to 3 seconds and return to the original position. Perform the same drill by switching sides.

Weighted Lunges
Hold dumbbells in both hands. Keep hip-width distance between your feet. Now, place your right leg in front of you. Keep the knee of your left leg locked and slowly lower your torso, till the thigh of your right leg is parallel to the floor. Hold this position for sometime before you release to repeat the exercise.

Outer Thigh Lunges
Place your right leg on an elevation. It should be placed in front of your left thigh and your left foot should be in line with your right hip joint. Now slowly lower yourself till your right knee is parallel to the floor and your left knee is about to touch the floor. Hold the position and slowly release. Repeat the same set for your left leg.

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