What Exercises Will Elongate Your Inner & Outer Thigh Muscles?

The thighs are often a problem area, with fat storage in this area a common issue. Excess fat on the inner and outer thighs can result in the appearance of shorter, stouter legs. The thigh muscles include the abductor and adductor muscle groups. The abductors run along the outer thighs, the adductors on the insides of the thighs. To elongate your thighs, you need the right combination of cardio for fat loss, along with strength-training exercises to slim and sculpt your legs.

  1. Cardio

    • Cardio is the most effective form of exercise for blasting away calories and burning body fat, slimming the body and showing the muscles underneath. Incorporate cardio in your workout plan as a warmup before your strength-training exercises, or separately three to five times a week for maximum results. If you do cardio before a workout, opt for no more than 15 minutes of mild to moderate cardio, such as brisk walking or cycling, to avoid fatiguing yourself before your workout. If you plan your cardio for alternate days with your strength-training, high-intensity interval training is the most intensive form of cardio, helping you burn fat and get results at a faster rate.

    Barbell Front Squat

    • The barbell front squat targets nearly all of the muscles in your legs, primarily the quads, hamstrings and glutes. This makes it an integral exercise for creating toned, elongated thighs. Start in a standing position, holding a barbell in front of you so it's resting on the tops of your shoulders, your hands crossed over each other. Keeping your head aligned with your spine, squat as far as you can without extending your knees past your toes. Push up off your heels to return yourself to a standing position to complete one rep.

    Side-Lying Hip Adduction

    • The side-lying hip adduction exercise targets the adductor muscle group along the inner legs, slimming the insides of your thighs. Start in a lying position on the floor, on your side with your legs extended straight down. Rest your head on your lower hand, your other arm straight down against the side of your body. Move your lower foot so it is slightly in front of the other. Slowly raise your lower foot slightly off the floor, until you feel a light stretch on the inside of your leg. Lower it back down and repeat, then switch sides.

    Dumbbell Lying Hip Abduction

    • To target the outer thighs, helping to create slimmer, more sculpted legs, incorporate the dumbbell lying hip abduction exercise into your routine. Lie flat on your side on the floor, your head lifted, resting on your lower hand. Rest your other arm flat against your side, grasping a dumbbell in your hand so the dumbbell is resting on your thigh. Extend your top foot slightly in front of the other, then slowly extend your top leg away from the other as high as possible. Do not lose the contact of the dumbbell to your leg during the movement. Lower your leg back to the floor. Repeat, then switch sides.

    Dumbbell Lunge

    • The lunge is an essential exercise to include in any leg workout, a compound exercise that targets the hips and thighs. Adding a dumbbell increases the resistance and maximizes your results. Start in a standing position, your head aligned with your spine, shoulders down. Grasp a dumbbell in each hand, with your palms facing in. Maintaining a rigid upper body, lunge forward with your left leg until your left thigh is parallel to the floor. Keep your arms straight during the exercise. Push yourself back up to an upright position, then repeat with your opposite leg to complete one rep.

    Considerations

    • If you're just starting with strength training, begin with eight to 12 reps or until fatigue. If you're more experienced with strength training, you can complete up to three sets of 12 reps. Only increase the amount of weight you use during an exercise when you can complete a full set of 12 reps without impairing your form, when you are no longer feeling challenged and need to increase the resistance. Consult with your doctor before starting with new strength training exercises.