What are adductors, what are they good for and can you train them? We have all the answers to your questions and the best exercises for your inner thighs.
To be really fit, you need to exercise different parts of the body alternately. This way you can prevent injuries and become much more flexible.
The adductors in particular tend to be neglected by most people. Yet the inner thigh muscles are a very important part of the leg, which we also need more often in everyday life than we realize.
Many women choose to train their inner thighs when they put on body fat in that area. Yet this muscle group also has an important task to master: the interaction of the inner thigh muscles helps you maintain the correct pelvic position. And that, in turn, has a positive effect on the lower back and knees.
Today I want to show you what exercises you can do to train your adductors and get toned inner thighs. The good thing about it: you don't even need any training equipment - you can even do a workout in your living room.
What are the adductors important for?
Adductors are muscles that pull a limb closer. The name is derived from adducere (to bring close). Adductors are located on the inner side of the thighs and guide the splayed leg back to the center of the body. In addition, they allow flexion in the hip joint. They are used in leg rotation and leg bending and have a stabilizing effect on the hip when running, walking or standing.
Their counterparts are the abductors. They spread a limb (abducere = to lead away). The best-known abductors and adductors are found in the legs, but they also exist in the arms and hands.
The adductors are composed of different muscles. The superficial musculature includes the
- Pectineus muscle
- Adductor longus muscle
- and Musculus gracilis
The deep muscles of the inner thigh are composed of the
- Musculus adductor magnus
- and adductor minimus muscle
together.
In between there is the middle musculature - to which one counts the musculus addductor brevis.
Why do you need to train adductors?
There are many reasons to train the adductors. The Muscle strands on the inside of your thighs serve to stabilize your entire leg, maintain pelvic position and avoid stress on knees as well as lower back.
If you're diligent about training abductors, you'll soon notice that you have an easier time with butt exercises like squats or lunges. If your inner thigh muscles are poorly developed, the risk of injuries such as muscle fiber tears or muscle bundle tears increases.
Self-test
To see how strong or weak these muscles are developed, there is a very simple exercise.
- Lie on your back and stretch your legs straight.
- Now wedge a medicine ball between your thighs. Lift your legs and the ball.
- If you find this simple exercise difficult, training adductors should definitely be written on your workout plan.
How often to train the adductors?
Incorporate the adductor exercises into your total body workout 1-2 times per week. You don't have to do all the exercises I'm about to introduce you to. Choose 3-4 exercises and alternate them regularly.
If you want to add variety to your workout, incorporate additional leg exercises that don't target just the inner thighs. Check it out here: "The leg exercises provide toned legs“
How can I train the adductors?
You don't have to go to a gym to strengthen your inner thighs. An effective workout can easily be done in the living room - even without equipment you can perform a large number of exercises.
I have collected my favorite versions and describe them to you in detail. If you want, you can also watch this video - there are many more great exercises for training adductors hidden in it.
To complement the video, I recommend you check out my favorite exercises. Some of them are also shown in the video and some are special exercises that I do regularly on my workout plan together with our trainer Werner.
When it comes to exercises, slow and controlled is better than fast and inaccurate!
As a beginner you make from each exercise
- 5-7 repetitions per leg (with 2 passes)
- or hold the exercise for at least 20 seconds (also 3 passes)
Advanced users increase the number of repetitions to 8-12 and the duration to 45 seconds.
Beware of strains and cramps
It is always worthwhile to train the adductors. But do not overdo it! Because the adductors are very susceptible to strains. That's why you need to warm up well before every workout. Light lunges, running while standing, jumping jacks or light leg swings are ideal.
The adductor muscle girdle is smaller in relation to the front of the thigh. It can cramp or be pulled more quickly during high loads, jerky and unaccustomed movements.
Only go as far as feels good for you in each exercise. In no case should you go too far into the stretch and suffer strains.
Especially the training of the inner thighs needs time, patience and sensitivity. One exercise where beginners in particular like to aim too high is the butterfly sit. Don't worry if you can barely get the legs to stretch, it gets better with each attempt.
Sitting exercise for the adductors
- Sit up straight and stretch out your legs.
- Lift the right leg over the left and back again.
- The leg does not touch the ground at any time.
- Lean back slightly, then the exercise is also a great workout for your abs at the same time.
The windshield wiper exercises the inner thighs
- Move your buttocks all the way to the wall.
- You stretch your legs up against the wall.
- While one leg remains still in the same place, the other wipes as far as possible along the wall towards the floor.
- Make sure that your upper body does not move with you. Your lateral abdominal muscles are also used in this exercise.
The scissors for strong adductors
At the latest with this exercise you realize how many abdominal muscles you have :)
- Lie on your back and straighten your legs.
- Now both legs in the air.
- Like a pair of scissors, you alternately lift the right and left leg.
- Tighten your stomach.
Quite exhausting, isn't it?
Tighten legs to train inner thighs
- For this exercise you need to lie down sideways.
- Firmly stretch the lower leg. Lift the upper leg into the air.
- The upper leg is bent so that the two thighs form a 90 degree angle.
- Hold this position as long as possible.
- After that you change the page.
Cross-legged seat for adductor training
This exercise takes us all back to childhood. :) Back in kindergarten, cross-legged sitting was quite simple.
- Sit up straight.
- The soles of your feet are touching.
- The lower and upper legs are on the mat.
- Now press the soles of your feet firmly together and tense your legs.
The goddess squat strengthens the inner thighs
The goddess squat is a Squats variation and a great thigh workout. The wider you spread your legs, the more the abductors are used.
- Stand upright and take a large step to the right and left to the side.
- Now squat down as low as you can.
- Remain in this position as long as possible.
The 30 Day Squat Challenge for a tight butt!
Straddle legs for trained legs
This is probably the easiest exercise for your inner thighs.
- Stand upright and spread your legs as wide as possible.
- It's like you're trying to do the splits.
- Hold the position and try to move your legs a little further out each time.
If you wish, you can lower your upper body forward until your arms touch the floor.
External rotation for the inner thighs
- Stand on your left leg.
- Lift the right hand at a 90 degree angle from the floor.
- Now draw large circles in the air with your knee.
- Open the hips as wide as you can. Leg not
- Your hands help you keep your balance - advanced students put them on their hips, beginners stretch them out to the side.
Lateral lunge to stretch the inner thighs
This is the inner thigh exercise that first introduced me to my abductors. I was terribly sore for 4 days :)
- You stand upright and a little more than shoulder width.
- Now lean on your left side.
- Make sure your right leg stays on the ground and is straight through.
- Your back is straight. Bend over to your left side as far as you can. And already you can feel your inner thighs.
- Hold this position as long as you can.
- Then you change the leg.
Short knee pulls for trained inner thighs
- Stand up straight.
- To train adductors do small quick lifts with the knee towards the upper body.
- Be sure to keep your balance.
- Your arms will help you.
- The leg you have in the air never touches the ground.
- Try to do this as often as possible without setting it down.
Stage leg lift sitting
- Sit up straight. Stretch your legs forward and lean back with your back.
- Raise the right leg just above the floor.
- And now at a height of 20 cm.
- So you don't lift the foot continuously, but pause in between.
Lower leg tilt for strong adductors
With this adductors exercise you need a lot of balance :)
- Stand upright and lift your right leg at a 90 degree angle.
- Now swing your lower leg sometimes to the left and sometimes to the right - like a pendulum.
- Your arms will help you balance the momentum.
These are the best exercises for slim legs!
Lateral leg lift trains the inner thighs
For a change, a very simple exercise to train abductors :). You can do them sitting or standing.
- While standing: Raise your right leg sideways as high as you can. Make sure that your upper body remains straight.
- Sitting: Spread your legs as wide as possible. The left leg remains on the mat. The right leg moves to the right and back again. Do not put it down!
Kicks with the lower legs
- Stretch your back straight through.
- Lift the leg and kick it dynamically forward until it is fully extended. At least as far as it goes.
- Then bend the leg again.
- After 6 repetitions, switch sides.
Draw an S in the air
For this adductor workout you need a straight back.
- Sit on the mat and stretch out your legs.
- Lean back slightly.
- Raise your right leg and draw an S in the air.
- Try to repeat the exercise 10 times before switching legs.
- Do not put the leg down.
Sumo squat with dumbbell
- Stand with your legs wide apart on the mat.
- Rotate the knees and the tops of the feet about 45 degrees outward.
- Grab a weight and stretch your arms through it.
- Bend your knees until your thighs are parallel to the floor. However, your knees must not protrude above the tips of your toes.
- Now push yourself up with the strength of the adductors.
- The arms remain extended during the exercise, so the inner thigh muscles are challenged even more.
Adductor training with resistance band
If you have a resistance band at hand, you can train the inner thighs especially effectively.
Attach the ribbon to an object of your choice. Especially suitable are wall bars, trees, stair railings, flagpoles and much more.
- Fix the tape to the ankles.
- Stand on your left leg and support yourself with your left hand.
- Raise the right leg slowly and controlled as far as you can. Then lower the band again.
- The upper body remains as straight as possible - tense the abdomen to manage this.
Our conclusion
As you can see, there are numerous exercises to train the adductors. Most of them also build muscles in the buttocks and thighs. You can do adductor workouts outdoors or in your living room. Just incorporate a few of these exercises into your regular workout. This will give you variety and stable leg muscles.
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