Inner thigh exercises are relatively easy to do, but not so easy to perfect. There is no simple answer to tone up the inner thigh; however, these exercises explained here should help along with a good diet and regular cardio vascular exercise. For these exercises there are a number of things to consider; but most importantly you should consider whether you are toning or building. If it is the latter then sets of 6-8 on a high weight are preferable; if it is the former, then sets of 10-12 are recommended.
Warm up
Firstly a quick and easy warm up for the inner thighs. Start by facing a wall with your arm fully outstretched so it just touches the wall for balance. From here raise one leg off the ground; we will say you first raise your right leg. Ensure your other leg is secure on the ground, can be on tip toes if this makes it easier. From here slowly swing your right leg in front of the left, so the hamstring of the right brushes against the quadricep of the left. Keep the pendulum motion going, slowly increasing the speed of which you move the leg as well as the distance it moves. After you have done this for about 20 seconds, switch legs. Repeat a twice more for each leg.
Hip Abductor
There are two hip abductor machines, one with an action bringing your knees together, the other pushing them away. Both effectively work the inner thighs; however, the pushing out machine is the most effective. Therefore we will concentrate on this particular machine. Firstly locate the machine in your gym. Sit in the machine and place your legs with the pads on the outside of your knees; generally you can adjust the machine to make it most comfortable for you, so ensure you do this also. Once in position open your legs as wide as you can, all the time ensuring you keep it slow and controlled. After you have opened your legs as wide as possible, return to knees practically touch, once again slowly and controlled. Ensure you breathe all the time when doing this exercise. Complete 3 sets of this on your chosen weight.
Leg Press
For this you will use the leg press machine, which is generally used for the quadriceps, however, we will alter the exercise so it works the hamstring. Sit on this machine with your back firmly against the seat. Place your feet shoulder width apart at the top of the plate. Ensure your knees are in line with your feet. From here extend your legs until they are straight out and then bring them down until your knees are touching your chest, before extending straight out once again. Make sure you keep your knees in line with your feet, and do not lock your knees, instead keep them soft. Keeping this exercise slow and controlled will be most beneficial. 3 sets of the leg press are recommended. It will work the quadriceps as well as the hamstring; however, this is not an issue, as it will help shape your legs further.
Splits
Obviously, the splits are well out of reach for most people, but that does not mean you cannot do an exercise that imitates the splits, that works the inner thigh also. We are referring to the side splits here as opposed to front splits. For this exercise find a raised bench and place your foot on its side, on the bench. From here you should attempt to widen your legs by moving the opposite leg away and also bending down. You should feel some pulling, however, do not hurt yourself. Once in the most stretched position you can manage, hold for 10 seconds. Swap legs and repeat, try if possible to do 3 stretches on each leg. This will be very beneficial and help to tone and shape the inner thigh as well as to prevent inflexibility coming as a result of the other exercises.