Exercise for Firming the Inside of the Upper Thighs

Exercise for Firming the Inside of the Upper Thighs

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Firm your inner thighs with a combination of cardiovascular exercises and resistance training.

Your adductors are your inner thigh muscles responsible for bringing your legs toward the midline of your body. Genetics plays a role in determining the shape, composition and even the strength of your inner thighs. Since there is no such thing as spot reduction through exercise, if you need to lose fat from the thighs, you'll need to diet and do cardio exercise to lose fat from your body overall. Once that's accomplished, there are many exercises you can do to firm the insides of your upper thighs.

Toning Aerobics

Cardiovascular exercise increases your heart rate, helps you burn calories, and improves your overall aerobic capacity. It can also help you tone your leg muscles, especially when you do weight-bearing aerobic exercises like climbing stairs or walking briskly. The American College of Sports Medicine recommends you include at least 150 minutes of some type of cardiovascular exercise in your workouts each week to reap all of the toning and heart-healthy benefits. This can be accomplished in five 30-minutes sessions per week.

Plie Squats for Lean Thighs

Ballet dancers have incredibly lean legs, thanks in part to the plie, or leg bend. You don't have to be a dancer, though, to also tone your legs with this move. To include a version of this inner thigh-toning exercise in your weekly workouts, stand with your feet shoulder-distance apart and your toes slightly turned out. Either with your hands on your hips or with your hands holding dumbbells by your hip flexors, bend your legs so that your knees form 90-degree angles. Straighten your legs to return to your starting position. Do three sets of 12 to 15 plie squats two to three days each week.

Adduct to Add Definition

Adductor machines challenge you to use your inner thighs to bring your legs together with the added intensity of the machine's weighted resistance. Ask a personal trainer to help you with the machine's settings the first time you use the leg adductor machine so that you are working with an appropriate weight while using proper form. Do one to three sets of 12 repetitions on this machine two to three days each week.

Lunge for Firm Thighs

Because side lunges are a medial movement that bring your thighs toward your body's midline, they target your inner thighs. They also work your outer thighs and glutes. Start by standing with your toes forward, your feet hip-distance apart, and your hands on your hips. Take a wide step out to your right keeping your toes facing forward. Your right knee will bend while your left leg stays straight. Push firmly off of your right foot to return to your starting position, advises the American Council on Exercise. Do eight to 12 lunges on your right side before switching to your left. As you get stronger, you can hold a weighted medicine ball to make the exercise more challenging for your inner thighs.