• Hips can be the key to flexibility and leg strength.my hips dont lie image by Rich Johnson from Fotolia.com
  
  The inner thighs and hips are often overlooked in leg exercises in lieu of quadriceps, hamstrings and the calves. Targeting these areas can help improve overall fitness as well as flexibility and dexterity. With a combination of free weights, body weights and medicine balls, mastery of the inner thighs and hips will be quick and easy.
  
  

Squats

• Squats can be done in a variety of ways. Barbell squats are done with a shoulder-width stance. Dumbbell squats are done with an identical motions, expect dumbbells are held in the hands instead of a barbell. Kettlebell squats are performed by holding a kettlebell comfortably against the chest and then completing the same motion as in both the barbell and dumbbell squats.
  
  Wall sits are done with the back against a wall and the body supported by the legs in a seated position. A variation on this exercise can be done with a Swiss ball between the lower back and the wall; squat while maintaining contact with the Swiss ball.
  
  

Lunges

• Lunges can be performed with dumbbells or a barbell. The motion is done by taking a step forward and and squatting until the back knee almost touches the ground and then returning to the standing position. With dumbbells there are three motions that can be performed: front (taking a step forward), back (taking a step back) and side (taking a step to the side).
  
  

Abduction

• Abduction can be performed with a machine specified for this particular movement. Essentially, abduction refers to moving the legs away from the mid-line of the body. It can also be performed using resistance bands, but it is recommended to use the machine as it maintains a smooth, controlled movement.
  
  

Adduction

• Adduction involves moving the legs toward the mid-line of the body and is recommended to be performed on a machine. However, resistance bands or a V-shaped thigh exerciser that resembles a bow can also be utilized at home.
  
  

Stretching

• Stretching before and after exercise not only increase flexibility, but also targets the inner thighs and hips. Yoga and Pilates are useful for working on trouble regions.