If having stronger, firmer legs are your goal, this inner thigh workout from Michelle Lovitt, M.A., exercise physiologist will help you get there.
Before we get started, though, it’s important to mention that doing this workout three times per week isn’t going to automatically transform your legs. Spot training—the idea that concentrating workouts on a specific body part will help define that particular body part—is a fitness myth. The truth is that you can spot train all you want, but that alone won't lead to spot-specific results. If your goal is muscle definition or fat loss in a particular area, you'll need to do a combination of strength training (both of that specific muscle group and everywhere else), reducing overall body fat, and eating a diet that contributes to body fat loss and muscle-building. With that disclaimer, here's what you should know about the inner thighs, and this particular workout:
“The inner thigh muscles or adductors are made up of five main muscles that are responsible for stabilizing the outward rotation of your knee, helping pull the legs toward the center line of your body,” Lovitt explains. “These muscles all attach to the pelvis and play a key role in hip flexion and extension, a huge component of core strength.” Since strong inner thighs add to core stabilization, they can also help you crush your other workouts, running included.
Bottom line: This 10-minute inner thigh workout, combined with a balanced training program and a nutritious diet, will help you see results. “The exercises utilize each of the five adductor muscles," Lovitt explains. You’ll do the circuit two times with minimal rest and there are two short cardio bursts sprinkled throughout the routine. "By keeping the heart rate elevated you will burn body fat as well as strengthen the inner thigh muscles,” adds Lovitt. Now let's get to it.
- Do each move in the circuit below for the specific time.
- Repeat 2x.
Equipment Needed: one medium-to-heavy dumbbell. Here's how to select the weight that's right for you.
- Stand in a wide squat position with your feet about two to three feet apart and toes pointing out.
- Come on to the ball of your left foot. Keep your back straight and abs tight and bend knees a few inches. Bring your butt straight down, don't hinge back like you do in a regular squat.
- Press your knees out slightly as you lower. Continue to pulse up and down, then straight legs to return to standing.
- Continue for 30 seconds, then repeat on the opposite side.
- Stand with feet together. Take a big step out to the right with your right foot and bend your right knee, pushing your hips back to lower into a side lunge.
- Be sure to keep your left leg straight.
- Push through right foot to return to standing, and then repeat on the opposite side.
- Continue for 30 seconds, alternating legs with each rep.
- Starting at the left of your space, squat slightly then jump to the right as far as you can, leading with and landing on your right foot. Swing your arms across your body to help you jump further.
- Land on your right foot and try not to touch your left foot down as you bend your knee (almost into a mini squat). Jump back across left to land on your left foot. Try to jump as far and as fast as you can while staying balanced.
- Continue for 15 seconds.
- Start standing with your feet about shoulder-width apart.
- Lift your left leg off the ground and step your left foot diagonally behind you, bending both knees to lower your butt toward the floor.
- Drive through your right heel to back to standing. Kick your left foot out to your left side, and move directly into the next rep without placing your left foot back on the ground.
- Continue for 30 seconds, then repeat on the opposite side.
- Hold the weight at your chest in both hands and stand with your feet hip-width to shoulder-width apart. Stand tall and engage your core.
- Drop your butt back and down as you keep your chest up, sitting back onto your heels without shifting your weight forward onto the balls of your feet.
- Driving through your heels, come back up to standing. Squeeze your glutes at the top.
- Continue for 30 seconds.
- Stand with feet together.
- Jump arms and legs out to sides.
- Jump back to starting position
- Continue for 15 seconds.
- Start on your back with your legs straight and arms reaching over head.
- Extend the right leg toward the sky as you curl up off the shoulder blades and reach for the calf or thigh, grabbing behind your leg gently with both hands. Hover your left leg above the ground.
- Staying in a curled position, switch legs, so your right leg is hovering over the ground and your left leg is pointing upwards.
- Continue for 30 seconds.
- Lie on your left side with your hips, knees, and ankles stacked on top of one another. Support yourself by placing your head on your left arm and putting your right hand on the floor in front of your chest.
- Bend your knees at a 90-degree angle.
- Keeping your feet together, rotate your right knee open, then slowly lower it back to the ground.
- Continue for 30 seconds, then repeat on the opposite side.
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