How do you strengthen your inner thigh muscles?

Exercises to tone inner thighs

  1. Curtsy lunge. Reps: 10–15 on each leg. Equipment needed: none.
  2. Lunges with dumbbell. Reps: 30 seconds per leg.
  3. Pile squats. Reps: perform for 30 seconds total.
  4. Skaters. Reps: 20 repetitions.
  5. Medicine ball side lunge. Reps: 10–15 reps or 30 seconds per leg.
  6. Supine inner thigh lift. Reps: 15 on each leg.

What happens if inner thighs are weak?

Adductor weakness could be contributing to your discomfort Building key muscle groups like your neglected adductors (inner thighs) is one of the most effective ways to fend off back pain. Poor hip stability from weak or tight adductors can lead to low back pain or make it worse.

How do you know if you have a weak adductor?

The amount of strength noted should be equal. Squats can also be a telltale sign of hip adductor weakness, says Laudner: “If your knees point outward during a squat, then there could be an imbalance of hip strength with your hip adductors being weaker than the reciprocal hip muscles (hip abductors).”

Why are my adductors so weak?

Another common issue pertaining to the adductors is when quads and hams become overly dominant. When muscles aren’t used, or aren’t trained in this context, they shut down and begin to atrophy. When muscles shut down not only do they become vulnerable, but they destabilize the whole system, namely the hip joint.

What exercises work your adductors?

Your move: Focus on exercises that force your adductors to perform their primary job: Pulling your thighs toward the midline of your body. Squeezing a medicine ball between your knees during the wall sit is an ideal adductor exercise. Others include the sumo squat, lateral squat, and adductor side plank.

What do you do when your inner thigh hurts?

Treatment of inner thigh pain

  1. heat and ice therapy.
  2. lifestyle changes, such as losing weight and exercising.
  3. rest.
  4. hydrotherapy.
  5. supplements.
  6. acupuncture.
  7. massage therapy.

How do you know if your inner thigh is weak?

Symptoms of inner thigh pain

  1. difficulty walking.
  2. clicking or grinding when moving.
  3. swelling.
  4. stiffness.
  5. muscle spasms.

What exercises work the adductors?

How do you relieve inner thigh tension?

Reclining angle bound pose

  1. Lie down flat on your back.
  2. Bend your knees and move your soles inward so that they’re touching.
  3. Move your knees down toward the floor so that you feel your groin muscles stretching.
  4. Breathe deeply and hold this position for 20 to 30 seconds.
  5. Repeat 3 times.