Step Toward Good Tone

Question: Can you please advise as to what sports/exercises are best for the inner thigh?

Answer: Try these exercises, which will actually firm all the muscles in your hips and thighs.

* Lunges: Stand with your legs together. Step out in front as far as you can. Without leaning forward, bend your knees until your hips are level with your knees. Push back to the starting position. Switch legs. Do three sets of 10 repetitions.

* Pull-in plies: Holding light hand weights, stand with your feet at shoulder width and with your thighs, knees and toes rotated slightly outward. Bend your knees. (Be sure your knees bend directly over your second toes and lift your arches away from the floor.)

Keeping your back upright, straighten your legs and slide your right leg toward your left leg. As you slide your leg in, keep your toes in contact with the floor until your heels touch. Return your right leg to the starting position and slide in your left leg. Do eight to 12 repetitions with each leg.

* Weighted leg raises: Lie on your side, supporting your head with your forearm. Extend your bottom leg and bend your top knee. Place your top leg’s foot in front of your bottom leg’s calf. Place a 5-or 8-pound weight on the inner edge of your bottom foot.

Slowly raise your bottom leg off the floor. Balance the weight on your foot by keeping the foot flexed and your bottom leg parallel to your top leg. Try not to allow your knee and toes of your bottom leg to turn upward. Keep your shoulders and hips facing forward. Try two sets of eight to 12 repetitions on each leg.

Wide-legged squats: Standing, with your feet no more than hip-distance apart and your abs in and your back straight, lower yourself until your hips are just above your knees. As you come back up, squeeze your glutes together. Do three sets of 15 reps.

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Stephanie Oakes is the fitness correspondent for Discovery Health Channel and a health/fitness consultant. Send questions by e-mail to stephoakes@aol.com. She cannot respond to every query.