The mini resistance band set provides various levels of resistance for your fitness level.
Pick a few moves or try them all to sculpt your inner & outer thighs. And don’t miss out sample inner and outer thigh workout suggested at the very end.
Ready, set and go.
What you need to do these exercises and the workout: Mini-band, yoga block (folded towel), valslide.
Your Inner Thighs
Your Inner thigh consists of a group of muscles called the adductor. They are also called the groin muscles.
According to BreakingMuscles.com, these hip adductor muscles make up 22.5% of the total mass of your lower body. They consist of six muscles: the pectineus, adductor Brevis, adductor longus, adductor magnus, and gracilis muscle (1).
The primary function of these muscles is to pull the legs together inward. Additionally, adductor muscles aid with the movements of the joint of the hips.
The adductors (inner thigh) also work with the abductors (outer thigh) to provide side-to-side stabilization of the pelvis.
As a whole, working the adductors is important for overall hip and knee stability and injury prevention.
These inner thigh exercises will help strengthen the adductor muscles as well as tone and slim down the inner thighs. Aim for 12 to 15 reps for 2 to 3 sets per exercise.
1. Side Lunge - Valslide
Stand with your left foot on a Valslide.
Slide your foot to the side while sitting into a squat (bend your knee at 90 degrees). Keep your left leg straight and your weight on your right heel. Bring your left foot back to the standing position. Return and repeat.
2. Side Plank with Knee Tuck
Lie on your left side and set up in a side plank, with your legs straight and your weight resting on your left forearm. Align your body so it forms a straight line from your head to your ankles and put your right hand on your hip.
Tighten your abs and lift your left leg and bend that knee, bringing your foot next to the inside of your right knee. Your body weight is now resting on your left forearm and the inside edge of your right foot. Hold for 30 to 60 seconds, then repeat on the other side.
3. Glute Bridge Knee Squeeze
Lie flat on your back with your knees bent and feet flat on the floor. Place a rolled-up towel between your knees and hold it there as you perform the movement.
Raise your hips so that your body forms a straight line from your shoulders to your knees. Don't allow the towel to slip. Pause, then lower your hips toward the floor. Do 12 to 15 reps.
4. Valslide Leg Curl - Out & In
Lie on your back with your knees bent, and your heels on a pair of Valslides. Lift your hips so your body forms a straight line from your knees to your shoulders.
Keeping your core tight, extend your legs out the sides at the same time and then back together without allowing your hips to drop. Pause, and then return using your glutes and hamstrings, pull your heels back toward your body until you return back to the starting position. do 10 to 12 reps.