4 Home Exercises That Firm Inner Thighs Faster Than Gym Sessions After 60

October 15, 2026

If your legs are exposed at the gym or on the beach, your goal may be to strengthen and define them. After 60, it’s common for the thighs to become less toned due to the natural loss of muscle mass and changes in fat distribution and skin elasticity. The good news? Having the right workout regimen on deck can help you get your thighs back into excellent shape.

“I look at inner-thigh training as more than an aesthetic exercise. The adductors are part of a much bigger picture involving lower-body strength, hip control, and movement. Many exercises that strengthen the inner thighs can also challenge hip mobility and balance, which become increasingly important to maintain as we age because we rely on our hips and legs for so many everyday movements,” explains Liv Banks, Certified Personal Trainer, Group Fitness Instructor, and Health and Wellness Writer.

According to Banks, you don’t need to train on a gym adduction machine in order to strengthen your inner thighs.

“Home or outdoor training can be progressed by increasing resistance, range of motion or exercise difficulty as strength improves. I also like training clients outdoors when possible, so many of these exercises work just as well in a park as they do at home,” she shares.

Below are four exercises to get started on.

Sumo Squats

“I usually start clients with bodyweight and gradually add resistance as they become stronger. There’s no need to force the feet or knees as far outward as possible—the stance should feel comfortable for the individual’s hip mobility,” Banks tells us.

Stand tall with your feet outside shoulder-width, toes slightly pointing outward.
Extend your arms ahead of you, place your hands on your hips, or hold a dumbbell or kettlebell with both hands.
Bend at the knees and hips to lower into a squat.
Descend until your thighs are parallel to the floor.
Press through your heels to return to standing.

Supported Partial Cossack Squats

“This is a great exercise for challenging the inner thighs while also working on lateral movement, hip mobility, lower-body strength and balance,” Banks explains. “As strength and balance improve, you can gradually increase the depth or rely less on the chair. For anyone with knee limitations or discomfort, the range of motion should always be adjusted accordingly.”

Begin standing tall with your feet outside hip-width.
Hold onto a sturdy chair or counter for support.
Shift your body weight toward one leg and bend that knee as far as it feels comfortable to you.
Keep the opposite leg more extended as you lower into a partial side squat.
Press through your bent leg to return to the start position.
Repeat on the other side.

Standing Resistance Band Hip Adduction

“I recommend holding onto a wall or another sturdy support with the opposite hand, particularly for older adults or anyone still developing their balance,” Banks says. “Resistance can then be increased gradually as the exercise becomes easier.”

Start by anchoring a loop resistance band securely to something sturdy.
Place your working leg inside the loop.
Step far enough away that there’s some tension on the band.
While you keep your standing leg stable, gradually draw your working leg in toward the midline of your body.
Return with control.
Repeat on the other side.

Pilates Ring or Ball Adductor Squeezes

“This is one of the more accessible ways to target the inner thighs at home because it doesn’t require the same level of balance or mobility as a standing exercise. It can be particularly useful as a starting point before progressing to more challenging movements,” Banks says.

Begin by lying flat on your back with your feet on the mat.
Place a Pilates ring or ball between your thighs.
Squeeze it inward, holding for a moment.
Use control to release.

The post 4 Home Exercises That Firm Inner Thighs Faster Than Gym Sessions After 60 appeared first on Eat This Not That.

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