Revitalize Your Inner Thighs: 5 Dynamic Standing Exercises to Outperform Gym Machines for Those Over 55

Enhance and firm up your thighs by incorporating these exercises into your workout regimen.

As we age, particularly after reaching the age of 55, our bodies undergo numerous changes. A drop in estrogen levels can lead to a shift in how body fat is distributed, and there’s also a reduction in muscle mass. These factors can contribute to diminished muscle tone, thinner skin, and an accumulation of subcutaneous fat in the inner thigh area, resulting in a less toned appearance. Without the right exercises, this region is unlikely to become firm or toned.

We consulted with Michael D. Pope, an Outreach Athletic Trainer at Houston Methodist Baytown Hospital, for insights into the most effective standing exercises to target inner thigh jiggle more efficiently than traditional gym machines for those over 55. Pope, who holds a Bachelor of Science in Athletic Training from East Texas Baptist University, has been a certified Tactical Strength & Conditioning Facilitator (TSAC-F) since 2021.

“The exercises outlined here offer numerous advantages in enhancing strength and stability in the lower body,” Pope explains. “The inner thigh muscles, known as ‘adductors,’ play a crucial role in moving the leg toward the body’s midline. These muscles are often overlooked during workouts, which can increase the risk of injury if they aren’t appropriately strengthened,” he adds. “By training these muscles to activate correctly with proper movements and form, you can improve joint stability, balance, and strength. This becomes increasingly vital as we age, due to the natural decline in hormones that support muscle development and bone density.”

“The following exercises can provide many benefits in relation to strength and stability in the lower extremity. Inner thigh muscles or ‘adductors’ are responsible for bringing the leg closer to the midline. These muscles are often forgotten during training and can lead to injury if not strengthened properly,” Pope tells us. “Training these specific muscles to activate through proper movements and form increases stability within joints and leads to better balance and strength. This is very important as we age due to the decrease in hormones that promote muscle growth and bone density.”

Exercising on a regular basis can help increase these hormones, which, in turn, lowers your risk of injuries and falls. Here are five standing moves to add to your routine.

Lateral Lunges

“The lateral lunge is a great variation of the lunge and squat. This targets the adductor muscles providing active stretch and controlled eccentric (lengthening) contractions which aid in improved hip and thigh strength and mobility,” Pope explains.

1. Stand tall with your feet hip-width apart.
2. Take a big step out to the side with your left foot, press your hips back, and lower into a lateral lunge.
3. Press through your left heel to rise back up.
4. Repeat on the other side.

Banded Adductions

“Banded Adductions are an isolated adductor exercise focusing solely on that specific contraction. A very common movement used in rehabbing groin injuries, and I would recommend adding them to injury prevention programs. This exercise increases stability as well as strength in the adductors,” Pope points out.

1. Begin by placing a resistance band around your ankle with the tension being pulled away from the leg.
2. Stand tall with your feet shoulder-width apart.
3. Bring the banded leg inward and control the resistance as you return to the start position.

Wide-Stance Squats

“The wide-stance squat is a squat variation in which the feet are spread farther apart than the traditional squat. What this positioning does is add more activation for the adductor muscles. This stance also allows for a deeper squat for those dealing with a lack of ankle range of motion,” Pope says.

1. Stand tall with your feet wider than shoulder-width apart.
2. Extend your arms before you or place your hands on your hips.
3. Bend at the knees and hips to lower into a squat.
4. Descend until your thighs are parallel to the floor.
5. Press through your heels to return to standing.

Sumo Deadlifts

“The sumo deadlift is identical to the wide stance squat with the exception that it starts in a lowered stance. This movement can mimic motions that are used daily such as picking up a heavier item off the ground,” Pope explains.

1. Stand tall with your feet just outside shoulder-width in a squat position.
2. Hold a dumbbell or kettlebell, and stand with your chest tall and back flat.
3. Control the movement back down to the start position, maintaining the same posture.

Adductor Slides

“Adductor slides are similar to the lateral lunge with the exception that the outward moving foot stays in contact with the ground while sliding outward and returning to the starting position. The constant contact with ground allows for active engagement throughout the entire movement of this exercise,” Pope notes.

1. Begin by placing a folded towel on the floor, and place one foot on it.
2. Keep that leg straight as you slide it out while the opposite leg bends and you lower your hips.
3. Slide the extended leg back to the start position.
4. Repeat on the other side.