How trainers get sexy legs: changing your thigh workout to incorporate these firming moves will give you the sleekest, sexiest legs ever

Shape, April, 2006 by Stacy Whitman

THIS MONTH'S GOAL

Get clued in to how the pros sculpt their inner thighs.

Why these moves work

Even if you're doing lower-body exercises regularly, chances are your inner thighs (also known as adductors) are being neglected. That's because the standard below-the-belt sculptors--squats, lunges, hip extensions--emphasize the legs and butt. By putting the focus squarely on your inner thighs, these three moves that you can do at the gym or in your living room (see "You Can Do These at Home Too!" on page 136) guarantee you'll get sexy, firm legs.

Muscle mechanics

All five inner-thigh muscles (see illustration at left) attach at your pubic bone and thigh bone, except for the gracilis, which inserts on the upper part of your lower leg. These muscles move your legs toward and across your body's midline. They also help stabilize your legs and pelvis.

Details

At the gym, you'll need a set of 5- to 10-pound dumbbells, a cable cage with two adjustable low-cable pulleys and two ankle cuffs. Warm up with 5 minutes of low-intensity cardio, and then do 2 sets of 10-12 reps of each move (beginner/intermediate level). Finish by stretching the muscles you just worked, holding each stretch for 30 seconds. Do this workout twice a week, taking at least 48 hours off between workouts.

plie squat drag

Strengthens inner thighs, quadriceps, hamstrings and butt

* Stand with your heels together toes and legs turned out from hips, holding a 5- to 8-pound dumbbell in each hand in front of shoulders, palms facing each other.

* Contract your abs and draw your tailbone toward the floor [A].

* Step wide out to the left and plie, toes out. Lower your hips only as far as you can without arching your lower back [B].

* Straighten legs and, leading with left heel, drag left foot in to meet right.

* Repeat with other leg to complete 1 rep.

* Trainer's Tip Focus on using your adductors to draw your legs together rather than just picking up your foot.

cable sweep

Strengthens inner thighs, quadriceps, hamstrings and butt

* Attach cuff to low pulley and place it around right ankle. Using 10-15 pounds of resistance, stand arm's length in front of machine, perpendicular to it, so right foot is closest to pulley. Hold support with right hand; left hand is on hip.

* Lift right leg forward, foot flexed, sweep it to left [A] and place it on floor in front of and to left of left foot. Abs are pulled tight.

* Bend knees, lowering hips a few inches, keeping right foot flat and rising up onto ball of left foot [B].

* Straighten legs and lift right foot forward and to right; repeat. Switch legs to complete set.

* Trainer's Tip Keep your hips and shoulders facing forward; don't let the cable pull you out of alignment.

supine cable squeeze

Strengthens inner thighs

* Attach an ankle cuff to each of the low-cable pulleys of a cable cage (one on each side) and place one cuff around each ankle. Put 10-15 pounds of resistance on each pulley. Lie on floor in the center of the cage, perpendicular to it, so hips are even with pulleys.

* Extend legs toward ceiling, feet together, toes pointed, arms at sides, palms down.

* Contract abs and draw shoulder blades down and toward floor to keep torso stable [A].

* Open legs wide, slowly lowering them as far as you can toward floor on either side. Keep hips squared and abs drawn in [B].

* Point toes. Contract inner thighs to bring legs together without rolling to either side; pause, then repeat.

* Trainer's Tip Use slow, controlled movements as you lift and lower; don't let tension from the cable pull your legs toward the floor.

RELATED ARTICLE: MUSCLES TARGETED

inner thighs

1. adductor longus

2. adductor brevis

3. adductor magnus

4. pectineus

5. gracilis

RELATED ARTICLE: SHAPE READER MODEL

Jennifer Baligian, 33, of Los Angeles, runs for 40 minutes 4 times a week and weight trains 3 times a week. She also swims and in-line skates. "I had never done moves specifically for my inner thighs," she says. "I could really feel them zeroing in on the area."

RELATED ARTICLE: TRAINER'S STRATEGY

* Your inner thighs get very little use in daily life, unless you play tennis or do ballet, and to top it off, women tend to store fat there, says LeAnna Haagen, a certified trainer at Maximum Definition in Walnut Creek, Calif., who designed this workout. * The bottom line These moves will firm up the underlying muscles, but to see results fast, you need to supplement them with fat-blasting cardio workouts at least 30 minutes most days of the week.

RELATED ARTICLE: YOU CAN DO THESE AT HOME TOO!

You'll need an exercise band, a set of 5- to 10-pound dumbbells and 2- to 5-pound ankle weights (or another band). Just modify the following two moves:

1. Cable sweep Do it with a band anchored to a sturdy object such as a couch leg.

2. Supine cable squeeze Do it with 2- to 5-pound ankle weights around each ankle. Or attach bands to sturdy objects close to the floor on either side of you.

RELATED ARTICLE: take it up a notch

Advanced exercisers should add reps, sets or resistance and follow the special instructions.