Lunges For Inner Thigh Workout

The inner thigh muscles are also called the hip adductors.One by one these muscles have names, the adductors magnus,longus, brevis, gracilis and pectineus.Responsible for moving the legs to and across your body's midline are the adductors. They also give stability to yor legs and to your pelvis.To work out these important muscles one needs to follow the following routine.

1.To strenghthen your inner thighs, buttocks, hamstrings, spine extensors;

-Stand with your legs spread apart, hands planted on your hips,legs stretched straight and avoid locking them. -Make sure to contract your abdominals so as to bring the spine to a position that is neutral.
Keep your chest lifted and the blades of your shoulder drawn down together. -Shift your weight onto your your right leg, make a side way step with your left foot, bend your knees as you lower your hips down towards the floor making a squat.-Push off your left foot as you straighten your right leg and keep your knee lifted to the height of your hips. -Do twelve to fifteen repeats, then to complete a set, switch your legs.
To give more emphasize to inner thighs, try to shift your weight to your heels without making your toes lose the touch of the floor.
2.Strengthen muscles of the inner thighs, quadriceps, hamstrings, upper hips,abdominals, spine extensors and calves. -Stand with your feet spread apart, hands placed on your hip, your abdominal kept contracted and spine maintained at a neutral position and your tailbone made to point down. -Make one step forward and a little going leftwards to the centre with your left foot all the while bending your knees in a lunge such that your left knee stays over your left ankle and your righ knee is directed at the floor, your right heel shuld be lifted and your torso should be centered brtween your legs. -As you make a lunge, keep your left knee at a center over your your second toe,keep your hips level and make sure not ot touch the floor using your right knee. -Stop, then with your right foot's ball, push off, balance for some seconds on your left foot. Immediately step to the front and move to the center right with your right foot.
Continue to alte
ate legs to finish one set.
3.Strenghthen your inner thighs, inner thighs, spine extensors and upper hips. -stick ankle strap to a pulley using low cable, standwith your right foot supported by a weight machine after you have attached the strap strong on your left ankle with your left side to that machine. -Balance yourself on your right foot, bend your left knee a bit and stretch the left leg toward the machine's cable. Tighten the abdominals and square your hips and shoulders. -Contract your abs standing straight as you bring your left leg in crossing the midline of your body avoid swinging as you keep your torso still, waist up. -retu
to the first step and then finish the repeats. -Switch your legs and repeat to finish one step.