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460 Views 0 Replies Latest reply: Mar 13, 2014 7:54 AM by adamheimann
adamheimann Legend 522 posts since
Apr 17, 2013
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Mar 13, 2014 7:54 AM

Strengthening Abductor Muscles in the Thighs

Los Angeles, CA – 3/13/2014

Inner thigh strength is important not only forappearances.  Strong abductor musclesplay an important role in hip and knee stability and help keep the legs pulledtoward the center of the body for better balance.  Though spot reduction on the inner thighs isa myth, there are numerous exercises that can balance out squats and bridgesfor that long, toned appearance we all desire in our lower body.

Leg lifts can target the hips and outer thighs, but can alsobe modified to tone and strengthen the muscles of the inner thighs aswell.  While lying on one side, stabilizethe body with the top leg by placing the whole foot against the top of thelower leg.  Next, extend the lower legand lift up off the floor by engaging the inner thigh muscles.  Hold the position for 5 seconds then lower,and repeat for 15 reps before switching to the opposite side.

Another exercise that can target the inner thighs is thesupine thigh lift.  Lying flat on theback, extend arms to the sides of the body with palms facing the floor.  Let one leg fall open to the side, keepingthe other leg straight and pointed towards the ceiling.  Maintain form by keeping both hips firmlyplanted against the floor while lowering the leg as far as it will go.  Then lift it back up and squeeze both legstogether.  Repeat for 15 repetitions.

Dancers are notorious for their long, lean legs, and theystrengthen those muscles by performing movements similar to those above andthrough an exercise known as pliés.  Thiscan be performed by turning the toes pointed out with feet as wide as theshoulders or a little wider.  Lower thehips down into a squat position, keeping abdominals braced and spin upright.  Hold for a few seconds then rise, and work upto 30 repetitions.

Overtime working all leg muscles will create lean thighs,but these exercises will help balance out the large muscle exercises by workingthe smaller abductor muscles for a shapelier appearance through the whole leg.


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