What Are Some Workout Routines for the Inner & Upper Thighs?

Whether you are male or female, you most likely aspire to have firm, shapely, sexy legs. Your upper and inner thighs consist of numerous large muscles that have a variety of functions. Performing weekly weight-training routines for these muscles can quickly shape up your thighs and help reduce your overall body-fat percentage. In as little as 12 weeks of weight training, you can see a significant difference.

  1. Anatomy

    • Your upper thighs have four large muscles in front known as the quadriceps, which extend your knee; the hamstrings make up the back of your leg and are responsible for knee flexion. On the sides, you have the adductors for moving the legs inward, and the abductors for moving the legs outward. These muscles make up more than half your body weight and require a tremendous amount of energy,

    Weight Training

    • Weight training is the most effective exercise routine you can do for your thighs. During a weight-training session, microscopic tears occur in your muscles, which are then quickly repaired by your body. This restoration process leaves you with firmer muscles, reduced body fat and an increased metabolism. Perform weight-training exercises for your upper and inner thighs twice a week. First, choose exercises that work all your thigh muscles, like squats. Then do exercises that isolate muscles, such as extensions. Start out with two sets of 10 reps. Your weight should be heavy enough to make completing the last rep difficult.

    Walking Lunges

    • Proper form is essential to walking lunges.

      Select a pair of dumbbells and an area where you have room to walk. Grip the dumbbells lightly and keep your arms straight and relaxed. Keep your shoulders down, your chest out, and your naval pulled in toward your spine. Take a large step forward and slightly out to the side. Bend your back knee halfway to the floor and allow your front knee to bend at the same time. Straighten your legs, step out with the other leg, and bend your knees again. Perform 10 reps, rest for 30 seconds, and then do another set of 10.

    Squats

    • Keep your core engaged during the squat to protect your low back.

      Squats work all of the muscles in your thighs and butt, and you can target your inner-thigh muscles by keeping your toes turned slightly outward. Choose a barbell and slowly raise it above your head and behind your neck, resting it on your upper back and shoulders. Separate your legs a minimum of 4 feet, depending on your leg length. Bend your knees and squat down as low as your body will allow before you begin leaning too far forward. Repeat the movement 10 times, rest for 30 seconds and then perform another set.

    Extensions

    • Adjust the extension machine so your knee joint lines up with the edge of the seat and the seat back supports your spine. Set your weight heavy enough that the last rep is difficult to complete. Adjust the lower foot pad so it sits right at your ankles. Sit down and place one foot at a time behind the foot pad. Extend your knees and raise your legs up until they are straight. Slowly lower the pad back down to the beginning position. Do not rest before the next rep. Do 10 reps, rest for 30 seconds and then complete a second set.

    Safety

    • If you have heart or blood pressure issues, check with your doctor before starting a weight-training program. Since your legs are strong and require the use of heavy weights, have a spotter if possible. A spotter can help you to avoid injuries and maintain proper form. It's common to hold your breath during exertion, so remember to breath. Try to time your exhales with the exertion phase of the movement. A burning sensation in your muscles is normal, but stop immediately if you feel sharp pains or pain in your joints.