Thigh Exercises for the Pelvic Muscle

Pelvic muscle exercises, also known as pelvic floor exercises, are performed by flexing the pelvic muscles repeatedly to strengthen the area. Pelvic muscles control bladder function. Having strong pelvic floor muscles reduces the risk of incontinence and similar issues that come with old age. Pelvic floor muscle training is also useful for pregnant women, aiding during childbirth. Tighten your legs and pelvic muscles with a few simple inner thigh exercises.

  1. Isometric Inner Thigh Contractions

    • Lay flat on your back with your legs lying flat on the floor. Flex your inner thing muscles, squeezing your legs together. Hold this contraction for 10 seconds and repeat. This exercise should be repeated five times daily to strengthen pelvic floor muscles.

    Inner Thigh Lift

    • Lay on your side with your legs extended straight out. Place your top leg in front of your bottom leg so that your top foot is lying 5 to 6 inches in front of the bottom foot. Lift the bottom leg straight up, as far toward the ceiling as you can lift it without severe discomfort. Hold for one second and repeat. Repeat this exercise 8 to 10 times on each side three to five days a week to strengthen pelvic floor muscles.

    Vertical Inner Thigh Split

    • Lay flat on your back with your legs lying straight out on the floor. Keeping your legs straight, lift them toward the ceiling as high as they can comfortably go. With your legs straight and extended toward the ceiling, slowly lower them out to the sides, forming a "V" shape in the air. Bring your legs back to the starting position straight and extended toward the ceiling and repeat 8 to 10 times. Do these three to five days a week to strengthen pelvic floor muscles.