The Best Exercise for Inner Thighs at Home

Working out at home can be just as beneficial and rewarding as exercising at a gym or fitness center. All it takes is creativity and the execution of proper form for the muscle group you are working. Use home fitness tools and your body weight when you're looking for the best exercises for your inner thighs. Perform your exercises on a regular basis for the best results.


Standing Hip Adduction

Adduction is an inward motion of your legs, which is necessary to work your inner thighs. To do standing hip adduction, you will need a rubber resistance band. Wrap one end around your lower left leg and secure the other end around the leg of a sofa or heavy table. While standing with your left side facing the sofa, lift your foot off the floor and move your leg across the front of your body in a sweeping motion. Slowly return to the starting point and repeat. After doing 10 to 12 reps, switch sides.

Ballerina Plié Squat

The word "plié" is used to describe a position in ballet. A plié squat is an exercise based off this position. Stand with your feet spread in a wide stance. Turn your toes out at an angle. Place your hands on your hips, and bend your knees to lower your body. Once your thighs parallel the floor, return to your starting position. Repeat the exercise for 10 to 12 repetitions. The plié squat works your inner thighs and buttocks simultaneously.

Squeeze Your Inner Thighs

Isometric exercises work your muscles from a fixed position. While inner thigh squeezes often are performed with a medicine ball, it doesn't matter what you use--it's the forceful contraction that matters. Find yourself a fluffy pillow, basketball or football and place it between your inner thighs. Apply inward pressure and hold it for 10 to 20 seconds before releasing it. Repeat this isometric exercise five to six times.

Perform Sliding Lunges

Sliding lunges work your inner and outer thighs, as well as your glutes. To do these, you need a slippery floor surface and a towel. Place your right foot on the towel, and put your hands on your hips. In a steady motion, slide the towel laterally to your right. Once your left thigh parallels the floor, slide the towel back and repeat. Switch legs after 10 to 12 reps.

Lift Your Leg

This is a body resistance exercise. For a more intense workout, strap ankle weights to your lower legs. Lie on your left side with your left leg straight, your right knee bent and your right foot flat on the floor in front of your left leg. In a steady motion, contract your inner thigh muscles to lift your left leg up and down. Switch sides after 10 to 12 reps.


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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or