Diet & Fitness Blog

Ask Raphael: Toning Your Inner Thighs

Thursday, January 29, 2009

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This is a new weekly feature by Raphael Calzadilla, eDiets Chief Fitness Pro. Each week, he'll answer reader-submitted questions, so if you have any questions about your routine or anything fitness-related, send it his way at askraphael@ediets.com.

Dear Raphael,

I’m performing my cardio and strength-training at least four times a week. I’m doing a lot of squats and lunges, but I don't feel anything on my inner thighs.

Can you please suggest an effective exercise to work my inner thighs? I have some excess fat in the area that I hope will tighten up. I also bought a piece of equipment where I push my legs together to create resistance that’s supposed to work the inner thighs. Will that work?

Thanks,
Jill from Berkeley

Jill,

Thanks so much for writing to me. The first point I have to make is that if you have some excess fat on your inner thighs, then a further reduction in your total body fat is required. Resistance exercise will help strengthen and tighten muscles, but it won't reduce the fat in the problem area. This is best accomplished with a slight reduction in calories, a slight increase of cardiovascular exercise - or possibly both. The end result will be less body fat all over your body.

As far as the exercise equipment, you mention that it isolates the inner thighs – I believe you’re referring to a small unit that you place between your thighs while seated; it requires you to push against the unit's resistance so the thighs come together.

I find this type of exercise unit to be very ineffective. Some women tell me they feel the movement but unfortunately that’s not enough. The key is to create an even higher degree of stress on the inner thighs than this exercise unit provides for.

One of my favorite exercises for the adductors (inner thighs) is Plié Squats. Plié Squats allow you to isolate the inner thigh muscles and most women who try it swear by its results. Here is a video of me demonstrating:

In the video, I provide a general recommendation of 1-3 sets on alternate days of the week. But because your question is so specific and you already work out quite a lot, I’d like to provide a custom solution for you. Begin your lower body workouts with the Plié Squat and after warming up with a few very light sets, perform 4-5 sets of 15 challenging reps. I only want you to take 30-40 seconds between sets. It’s important that the weight feel challenging. The last rep of each set should be difficult to accomplish. The minimal time between sets, challenging weight in combination with a lowering of your body fat will give you the results you seek!

Good luck and feel free to write back!

Please consult with your physician before starting any exercise program.

Have a fitness question you want answered? Email Raphael at askraphael@ediets.com and you could have your question answered here next week!

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A drug-free competitive bodybuilder and winner of the prestigious WNBF (World Natural Bodybuilding Federation) Pro Card, Raphael Calzadilla is a veteran of the health-and-fitness industry. He specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. from Southern Connecticut State University and is certified as a personal trainer with The American Council on Exercise (ACE). In addition, he successfully completed the RTS1 (Resistance Training Specialist) program based on biomechanics.

Labels: exercise, exercise machines, fitness, fitness routine, inner thighs, Raphael