What’s your favorite things about your body? Everyone has flaws, but it’s more fun to focus on the positives, don’t you think?
As for myself, I like the way I’ve been able to sculpt my glutes and inner thighs over the last several years. I’m not embarrassed to say that because I used to have the flattest butt around. And inner thighs? Who thinks about those? You think about them if you don’t like them and you think about them if you do like them.
I wanted to share a few exercises that I’ve found result in a fabulous lift at the glute-ham tie in (that place where the glutes meet the hamstrings) and firm, shapely inner thighs (hip adductors).
Remember Diet, Too
To see your sexy, sculpted muscles you need to be eating mostly low-fat foods. Some people like to accomplish this by eating clean – whatever works for you. The other part of a successful muscle shaping plan requires regular, intense cardio to burn fat. Add the following exercises to your existing leg routine and your glutes and inner thighs can become two of your favorite features.
Glute-Hamstring Tie in
The following exercises are great for getting a substantial butt lift. You may already know some of these, but have you tried doing them as supersets or pyramids? Also, if you want to see results I hope you are using a heavy weight (with caution if you’re a beginner). You should be able to lift a lot with your legs!
- Hacksaw Squats
- Standing Hamstring Curls
- Stiff-legged Deadlifts
- One-legged Cable Kickback
- Deep Squats or Leg Presses
Instead of trying to isolate your inner thigh muscles, work on shaping your legs as a whole. I don’t use the adductor machine (an isolation exercise) because it moves the hips in an unnatural plane and could result in unbalanced muscles. I focus instead more on compound movements that use the inner thighs to stabilize the rest of the body. The exercises for your glutes above are also great for your inner thighs!
- Dumbbell Walking Lunges
- Power Leg Lunges
- Leg Presses (wide stance)
- Squats (wide stance)
- Plies Squats
If you have other ways of training these muscles, please share! Good luck and have fun.