How to tighten inner thighs

Inner thigh muscles, also known as hip adductors, are one of the most difficult muscles to tone up. In women, they are considered one of the top problem areas. If you want to tighten the area, you will need to work out your lower body both as a full muscle group and in sections.

Instructions

1. Change your diet. Unless you lose weight, the muscles in your thighs won’t show up, no matter how toned they are, because they will be hidden under a layer of fat. Eating a balanced diet, cutting down on white flour and upping your intake of healthy, low-fat proteins will help you lose weight without feeling deprived.

2. Use the abductor/adductor machine at the gym. Set it open beyond your flexibility level and then sit on it, using your hands to together push the pads. Do three sets of 12 to 15 repetitions, with 30 seconds of rest in between. Get out of the machine for the rest period so your muscles are not pulled by the machine.

3. Do squats using weighted plates, a weighted bar or dumbbells. Position your feet wide apart, with toes facing outward, so the inner thigh muscles are completely engaged. Squat down until your thighs are parallel to the floor and then up again, using slow, controlled movements.

4. Do other exercises that engage the surrounding leg muscles, including the quads (front upper leg) and buttocks. As your legs become more toned, the muscles of the inner thighs will become more engaged during normal, everyday activities.

5. Take up hiking. No other sport works your lower body better than hiking. Because all leg muscles are engaged at the same time, the results will be quicker and more uniform.

Tips & Warnings

• Keep in mind that inner thigh exercises are meant to tone up the muscles but will not reduce the amount of fat or the size of your legs. There is no such thing as spot-reduction exercises. To reduce the size of your legs, you must lose weight and overall body fat percentage.