[SaraD]

Are there exercises to tone the inner thighs and hips? I have read many threads that say to stay away from the adductor and abductor machines. Why is that?

I am a beginner. Right now I am working on a routine and getting to the gym on a 5 days a week basis. I strength train on the machines and some free weights for my arms 3 days a week. I do cardio 5 days a week. Does anyone have any tips?

--Sara

[baffled111]

Ballet/Plie squats emphasize the inner thigh part of the quad. You could give those a try, unweighted at first. They're easier than regular squats but still work your thighs and butt.

[shananigans]

I second plie squats. You might want to look into pilates. There are many exercises that challege your lower body, especially your hip flexors.

[Mel]

You get a lot more result for your efforts if you do compound exercises which work your whole leg, or multiple body parts. Isolating your inner thigh muscle using a machine won't serve any purpose except to make that one muscle bigger/stronger. Try some good compound exercises for your legs which activate all the aspect of the quad muscle, hamstrings and glutes.

Squats and all their variations.
Step ups and step downs
Single leg "touch downs" which are the beginning of a one legged squat
Lunges and all their variations
Deadlifts
Hamstring "ball pulls" (need a stability ball for this one)

There a many, many threads on here about leg exercises. Do a search in this forum and you'll find all sorts of exercises.

Mel

[aphil]

For inner and outer thighs, I have had the best results with Pilates lower body exercises (a bonus is that they also work the core muscles at the same time) and ballet inspired exercises, because of the way that your feet and knees are turned out-it really involves the hips and inner thighs.

For the type of dancing that I do, it really works the quads and hamstrings (front and backs of thighs) and I have found that I need to even it out.

[OptimistK]

I've been doing squats and lunges for exactly 5 weeks. I've lost 2 inches off of my thighs...I know the cardio is working but I still don't think I would have done this in 5 weeks without the squats and lunges.

[Meg]

Kim, that's awesome! I'm a big fan of squats and lunges too.

[OptimistK]

Oh Meg, I LOVE them. They're my most challenging "move", but I love a challenge!!!

[Meg]

Me too! If it's not heavy or hard, it's not fun.

I guess that's why I love weightlifting so much -- because I'm challenging myself. I'm not competing with or comparing myself to anyone else. It's just me and the weight.

[OptimistK]

Right on, Meg!