15 best hip adductor exercises and stretches to strengthen inner thighs

No glutes, no arms, no abs. Legs are the most difficult part of the body to tone, specifically the hip adductor and inner thighs. So, what exercises do you recommend?

hip adductor

Summer is the perfect time to show off your legs. But when jeans are exchanged for shorts and mini dresses or at the beach and the pool sheathed in a bathing suit, complexes arise, especially related to cellulite and the flaccidity of the thighs, where fat accumulates.

The distribution of fat depends on hormonal and genetic factors, but in general in women adipose tissue tends to be distributed in the peripheral areas of the thighs and hips, the pear-shaped genoid, and in men in the central areas.

WHY IS IT HARDER TO TIGHTEN THE INNER THIGHS?

hip adductor

As their name suggests, the function of the adductor muscles is hip adductor: a movement that allows the legs to cross where the thigh goes from the outside to the inside.

They are organized in several planes, explains the instructor: “Major, minor, medial and gracilis and vastus quadriceps internus. The fat that accumulates in this area is more resistant and more difficult to eliminate”. Why?

Because most of the time this musculature is “dormant. In our daily life it is not in great demand and, therefore, activation is scarce. If we don’t work it with specific training, it would have a high inhibition component.

Women tend to prioritize the lower part of the body, since from an aesthetic point of view it is more important for this gender, while in men the upper part of the body becomes the fundamental objective”. Due to the distribution of fat tissue, for them it is an area of particular concern. With the passage of time it is difficult to tone and is evidence of the aging process.

EXERCISE TO IMPROVE THE INNER THIGHS

First of all, we should be clear about the goal we are aiming for, whether it is recovery from an injury, improving our own activation or merely aesthetic. “A specific and analytical strength routine would improve the selective activation of the inner thighs and, if we manage to improve the tone, we will also look better physically

Combine HIIT (based on short-duration exercises with high intensity and incomplete recovery, which allow to accelerate metabolism and, therefore, increase fat burning) with strength training. “Both types of training burn calories, help tone muscles and promote fat burning at rest, increasing basal metabolism.

Below you will find the sixteen best hip adductor exercises and stretches to strengthen the inner thighs.

Best hip adductor exercises

1. Swiss ball deadlift with your legs

hip adductor

Using an exercise ball is an excellent alternative when it comes to working out; it adds a certain degree of challenge to the movements to keep it in place. In the end, this extra effort allows more muscle groups to be used. This exercise tones the thighs, especially the adductors, as well as the core muscle itself.

How to do it?

Lie on your back, with your arms crossed in front of your body. If this is too uncomfortable, you can also rest your lower elbow on the floor and use it as a lever. In this case, your other arm should be above your head so as not to hinder the movement.

Now, place a large exercise ball between your feet and slowly raise and lower it, using only the strength of your hips and buttocks. Then return to the starting position. This movement counts as one repetition.

You must complete at least 3 sets of 15 repetitions each.

2. Lateral Lunge with glide

hip adductor

This exercise basically works the glutes and legs, but by doing the return movement to the starting position, it also exercises the adductors. You need one of those exercise discs, such as the Valslide. If you don’t have one, you can use the lid of a plastic container and do this movement on a mat. You can also try doing the exercise in socks and on a wooden floor.

How to do it?

Stand firm, with your feet a few inches apart, and your right foot on the plastic cover. Make a fist with your right hand, and use the other hand to cover it. This will give you a good balance and pressure point.

Distribute all your weight on the left leg, and as you slowly bend your left knee, slide your right foot out to the side. Then straighten the right leg and return the foot to the starting position. Remember that most of your weight should remain on the leg that is not moving.

Complete 3 sets of 10 repetitions with each leg.

3. Sumo Squat with Lateral Raises

hip adductor

This exercise for building beautiful legs. Contrary to what it might seem, this exercise focuses on the adductors, not the quadriceps area.

How to do it?

Standing with your legs apart and toes pointing slightly outward, hold a pair of dumbbells in your hands with your arms extended downward and palms facing down.

Complete this sequence 15 repetitions for 3 sets.

4. Leg and inner thigh stretch

hip adductor

This exercise is sure to remind you of those times in the 80’s when Jane Fonda used to do something similar on TV. Since the knees remain straight throughout the movement, you’ll be working the entire adductor area.

How to do it?

Lie on your side and extend your legs. The lower leg should remain straight, without touching the floor, while the upper leg will serve as a support.

To do this, you must bring it a little forward, and put both knee and foot in contact with the floor. Once in the initial position, dynamically raise and lower the lower leg. If you are uncomfortable with the natural position of the arm, you can place it straight or bend the elbow and support the head of it.

Complete 10 repetitions on each leg.

5. Sumo squat with leg crossover

hip adductor

This exercise not only tones your adductor, but also helps you get great glute and quads.

How to do it?

Start by doing a half squat. Now, use your arms as leverage, and push up. Jump up with enough momentum to bring your right leg in front of your left leg to land in a cross-legged stance. Immediately return to the starting squat position, and repeat this movement as many times as you can in 40 seconds.

6. Narrow squat with overhead press

hip adductor

We can also take advantage, while exercising our adductors, to tone other parts of the body. This exercise will also work your arms in a spectacular way.

How to do it?

Place your legs together, with your arms raised at head height and elbows bent. The weights should be at the level of your ears. To begin the exercise, squat down, bending your knees, as if you were sitting on a chair. Both legs and buttocks should be under tension, and the weight should be concentrated on your heels. As you stand up straight, extend your arms beyond your head. Once you have reached the lowest point you can with your legs, return to the starting position.

Do 15 repetitions to complete one set. It is recommended to do 3 of them per session.

7. Adductor scissors

hip adductor

This dynamic movement tones the arms and legs, while getting the heart rate up.

How to do it?

With your feet apart, extend your arms straight out to each side. Your palms should be facing down, and your muscles as tight as possible. That will be your starting position. Now, jump and cross both your arms and legs, so that they simulate the edges of a scissors. Then, return to the starting position.

This movement should be quick and continuous, so that the body can warm up. Continue alternating sides and keep doing this movement until you complete 25 repetitions. Be sure to pace yourself and don’t allow too much time for recovery between jumps. This way, you’ll be sure to keep your heart rate up and engage your entire body.

8. Lateral Lunge

hip adductor

This exercise works the muscles in the pelvic area as well as the adductors.

How to do it?

Holding a 2.5 to 5 kg weight in your left hand, stand with your feet together and knees aligned, placing your hands on your hips. Take a wide step with your right foot to your right side, and drop to the floor. Make sure your right knee does not extend past your toes, and keep your left leg stationary. Push through your right foot to return to the start, completing the side lunge.

You can do three sets of 10 repetitions on each side.

9. Bridge with tension

hip adductor

This is an ideal exercise to tone the internal muscles of the whole body.

How to do it?

Start on your back, with your knees bent and your feet away from your hips. Place a pillow, ball, or tone ring between your knees. Keep your ribs aligned with your pelvis and push up into a bridge.

Without lifting or lowering your pelvis, slowly squeeze the pillow 20 times. Lower your pelvis and bring your knees toward your chest to round and relax your back. Do a total of 3 sets.

10. Chair pose

hip adductor

Have you ever heard the saying “If it doesn’t hurt, it doesn’t work”? Well, it seems that whoever invented this exercise has. Its progressive execution will make your thigh muscles stand out, but you’ll feel your leg burn in the process.

How to do it?

Stand with your legs together and your knees light. Now, put your palms together and lean your body to the right side, so that your chest meets your knees. You must hold this position, and make the movement deeper in small pulses, at least 10 or 15, to see the results of this curious exercise.

Next, cross your left elbow over your right thigh, and hold it for 5 to 10 seconds. Then return to your starting position, and try it on the other side.

11. Lateral plank with leg raise

hip adductor

This exercise tones the outer thigh. However, you can also tone the adductor portion, as long as you keep your pelvis elevated as the lifted leg reaches its highest point.

How to do it?

Place your right elbow on the floor, and extend your arms and legs so that your entire body is in a straight line and balanced on the outside edge of your right foot. If you can, flex both feet as well, and support your free hand from your waist.

Keep your spine extended and your abdomen compressed, then lift your left leg up to above your hip. Then slowly lower your leg back down.

Perform at least three sets of 15 to 20 repetitions on each side.

12. Lateral stride with incline

hip adductor

If the stride is a new exercise for you, it is advisable to stay away from weights and any other object that may add difficulty to the exercise, since it acts strongly on the legs, which have to get used to receive all your natural weight before supporting artificial weight.

How to do it?

Holding a 2.5 to 5 kg weight in your right hand, extend your left leg out to that side, while pushing your arm to almost reach next to your right foot. Lower your glutes as far as possible, while sinking back into your heels. Now, you will do a stride on the opposite side. Your toes should point forward and your bent knee should be no more than 90 degrees.

Complete at least 15 repetitions on each side to complete one set. You must do at least three of them.

13. Leg swings

hip adductor

How to do it?

The movement starts standing, with your feet together and arms half extended. Lift your right leg to one side, and let it swing to the right side. Then bring it back. This counts as one repetition.

Complete at least three sets of 12 or 15 repetitions each leg.

14. Swiss ball pass

hip adductor

Although this move targets the abdominal muscles, squeezing a ball between the legs also works to work the adductors. If you want fabulous legs and a flat belly, try this exercise.

How to do it?

Place your hands on the floor and drive your right leg backwards. Switch quickly so that your right leg is in front and your left leg is back.

15. Towel Runs

hip adductor

This exercise focuses on the abs and legs, including the adductors. First, choose two small towels and fold them into squares. Be prepared to perform your exercises on a slippery surface such as a wooden floor.

How to do it?

Place your hands on the floor and drive your right leg backwards. Switch quickly so that the moment your leg goes down or up, the other leg does the opposite movement (just like the mountain climbers exercise).

16. Medicine Ball Lunge

hip adductor

Use this exercise to tone the lower glutes as well as the adductors.

How to do it?

Standing with your feet a distance apart, hold a medicine ball. Take a long step diagonally forward with your left foot, and plant it firmly on the ground. Make the movement deeper, until your thighs form a right angle. It is important to keep the medicine ball stable. In full stride stance, rotate your torso forward so that the medicine ball is in a stable position.

Just two sets of 15 to 20 repetitions per workout are enough to start seeing results.

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