Fitness Exercises for Sexy Inner and Outer Thigh Muscles

The inner and outer thigh muscles are known as the adductor and abductors. Adduction is the movement of a body part toward the midline of the body. Abduction is the opposite movement: moving a part away from the midline of the body. The adductors are on the inside of the thigh and consist of three muscles: adductor brevis, adductor longus and adductor magnus. The abductors consist of four major muscles: the gluteus maximums, minimus and medius and the tensor fascia lata, which can be found on the outside and back of the upper leg.
Seated Hip Adduction
The seated hip adduction machine works the inner thighs. To use the machine, sit down on it and place one thigh on each pad. Release any safety mechanism on the machine, and slowly bring your legs together, then stretch them out apart as far as you can, and repeat. The weight provides resistance when you bring your legs together.
Seated Hip Abduction
The seated hip abduction machine works the abductor muscles. Again, sit on the machine and place one leg into each leg pad area with your heels planted firmly on the heel support. Slowly open your legs as far as you can, then bring them in together, and repeat. For this machine, you will feel the resistance while you are opening your legs.
Without a Machine
You can do similar exercises that work the inner and outer thighs without a machine. For resistance, use a resistance band or ankle weights. In a standing position, lift one foot off the floor, extend it slightly in front of you, then cross it over the midline of your body and repeat. This is adduction and will work the inside of your thigh. To perform abduction, stand with one foot slightly off the floor. This time, extend the leg out to the side, hold for a second, return to start, and repeat.
Volume
To see a difference in muscle tone and strength, perform these exercises at least twice per week. Perform each exercise through the largest range of motion that you can. For strength improvements, concentrate on doing one to three sets of 10 to 15 repetitions at a moderate weight. To see larger gains in strength and muscle bolume, perform more sets and less repetitions at a higher weight.