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Inner Thighs
by Chris Akard
The inner thighs or adductor muscles rank high as a target area for exercisers,
especially among women who want to tone certain areas of their body. There are
two basic aspects to address: inner thigh fat and inner thigh muscle.
For leaner and more trim inner thighs, you must deal with the fat. Aerobic
activity and nutrition are the only ways to do so. Of course, there are miracle
creams and other concepts, but I suggest these tips for results that you can
count on:
Aerobic Activity
Keep aerobic activity a priority in your exercise routine. That means getting
your heart rate elevated to a point you can sustain for at least 20 minutes. Do
this for up to 60 minutes two to five times per week, depending on your goals,
and you will definitely reduce the fat.
Nutrition
If you want firm inner thighs, you need to observe food selection and the amount
of calories you take in on a regular basis. In my next "Family
Fitness" column, I will look more closely at aerobics and nutrition to help
you decrease body fat.
Inner Thigh Exercise: Plantar Flexed Pli&eaucte; Squat
I have found this exercise to be an excellent focus exercise for my clients. Let
me warn you, my clients do say they get a little sore. But that's the idea if
you want to get results.
Squeeze your inner thigh as shown in the image.
Notice that I am up on my toes. This will help to isolate the inner thigh
muscle. You will get some work for the rest of your thighs, but the focus is on
the inner thigh muscle.
- Emphasize the adductors by squeezing the inner thigh muscles inward not
only as you move up, but also as you move down. You will note in the
animated photo that my legs do not go past a 90-degree angle in the lowest
position. This is very important to reduce the risk of a knee injury.
- Inhale as you go down and exhale as you go up.
- Keep your abdominals tight to support your back. Remember, it is important
to use your inner thigh adductor muscles as the primary muscle group to
execute this exercise.
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