Why inner thighs lose shape and what to do about it

Inner thigh challenged?

You're not alone.

It is at the top of the list for so many of us, isn't it? Inner thighs that have lost condition, shape, and strength.  Overtaken by a feeling of flopping and flapping around.  Don't laugh.  You know what I mean.

Actually, if you are laughing then you DO know what I'm talking about.  And as discouraging as this state of inner-thigh affairs may seem, there IS hope!   The inner thighs can be tightened up and perform as good as new.  It just takes some specific attention and a few simple strategies.

Inner thighs must be called into action!

As a matter of fact, there are four muscles in the leg adductor group.  With all that muscle, you'd think they'd get it together to keep more semblance of shape!

After all, your inner thigh muscles play a role in your every day movement. Simple walking activates them. Though not enough, over time, to keep them firm and lifted.

Yet they plan a critical role in the function – and appearance – of our legs and lower body.

What to do?

Problem solved!

I solve this dilemma the way I solve any question about how to shape a muscle or group of muscles.

I look to its function.  First of all:

1)  all skeletal muscles PULL

2)  if I want a muscle to have more strength or better shape, I need to give it pulling tasks that overload its current capacity so that it responds with growth.  And remember, those satellite cells are always hovering, ready to scramble into action and build new muscle tissue (see taking the mystery out of how muscles are made) – but only when enough demand is placed upon them!

All you need to do is get creative about "pulling" tasks for those inner thighs.  Do them often enough, and – voila – inner thighs that stay in place, give you a wonderful feel in the legs, and cut a fine shape in your jeans.

How much, how often?

Targeting the inner thigh area specifically, 4 times or more a week, will make a big difference in the look and feel of inner thighs.

Remember, you cannot "spot reduce" body fat off of the inner thigh area – or any other body part.  And just like the challenges of belly pooch, inner thigh jiggle is a combination of body fat storage along with lack of muscle tone. But you CAN greatly impact this situation by specifically tightening and strengthening these muscles by isolating them, and working deep to challenge them.  (See "The Forgotten Body Shaping Secret" special report).

There are several isolation exercise for inner thighs in my arsenal of body shapers.

One of my favorites is what I call "Inner Thigh Squeeze and Tease", which is why it is one of my first Fit Quickies™. You can get the idea by assuming the position I am sitting in, photo left.

Place a playground ball between your knees, and squeeze.  It doesn't take long before you feel it!  Try it even without anything between the knees and you'll feel it.  Having the springload of the playground ball is a powerful addition.

I've developed a powerful progression of contractions to build the workload in this fashion in Fit Quickie™  #2, which takes you through a sequences of repetitions and finishes with a stretch.  This helps shape the muscle and also helps to diminish muscle soreness.

Formula for muscle change

Just remember that to work the muscle enough to make it change:

1)  you need to work to where you begin feel a 'burn' 'in the muscle.

2)  you must be demanded to exert effort  to maintain the exercise.

3)  you need to push beyond where you "feel like stopping".  Comfort zones do not new muscle make!

© Lani Muelrath, 2010              image:  kennysmith