Toned thighs are about more than just aesthetics. Strengthening your abductors and adductors helps keep your legs strong and aligned, your knee joints protected, and your muscles balanced. Here is an adductor/abductor mini workout that works both muscle groups equally:
- Side Leg Raises
- Clamshells
- Adductor Leg Raises
- Hip Drops
In the rest of this article, we’ll guide you through each exercise so you can confidently add them to your next leg workout. So, pull out a mat and let’s get started!
Get Toned Thighs With This Adductor/Abductor Mini Workout
Side Leg Raises
Lie on your side with your lower arm extended above your head and your legs straight and in line with your torso. Rest your head on your lower arm and place your upper arm on the floor to help you balance. Now, flex your top leg, keeping your toes pointed directly forward and your leg parallel.
Slowly lift your leg until you feel the abductors in your outer thigh engage, then return to the starting position. As you move, keep your hips stacked and as still as possible. Repeat for 20 to 45 seconds, then switch sides.
Clamshells
Lie on your side with your knees bent and lower arm outstretched and pillowing your head. Check that your hips are stacked one on top of the other, and keep them perfectly still during this entire exercise. You can rest your top hand on your hip to monitor its movement.
Keeping your hips still, slowly hinge your top knee open, keeping your big toes together. Hold for one second, then slowly return to the starting position. Think about lifting from the adductor muscles in your inner thigh, rather than your glute. Repeat for 20 to 45 seconds, then switch sides.
Adductor Leg Raises
Lie on your side with your legs straight and in line with your torso, and rest your head on your outstretched lower arm. Plant your top hand on the floor to offer additional balance support. Now, bend your top knee and plant the sole of your foot on the ground right in front of your hips.
Engage the adductor muscle of your lower leg and, keeping your leg straight, slowly lift it about an inch off the ground. Hold for one second, then lower it back to the ground. Repeat for 20 to 45 seconds.
Fire Hydrants
Start on all fours with your hands stacked under your shoulders and knees under your hips. Keeping your right knee bent, slowly raise it to the side until you feel the engagement in the abductors of your outer thigh. Hold for one second, then slowly return it to the starting position. Repeat for 20 to 45 seconds, then switch to the other side.
Try this mini workout as a quick way to target your thigh muscles, a warm up for a longer weighted workout session, or repeat it two or three times and add ab and arm series to create a full workout.
