what can i do to build more muscle?

Question

well im having problem with strengthening my inner thigh..my outer thigh has muscles and all ..but inner just wont change. since i play hockey i think its kinda holding me back from going top speed..so r there ne exercises i can do for it?

i mean something simple i can do at home that i dont need any special equipment for..just myself and some stairs..

squats rnt working for me..neither r wall sits or running.

Answer 1

lifting weights could help you build muscles.

Answer 2

1-THE INNER THIGH SPECIALITY WORKOUT

Fitness Band Standing Leg Adduction

Starting Position:


Attach a fitness band to a door at ankle height (the band should come with a door attachment).
Attach the fitness band to your left ankle.
Stand with your left side facing the door with your weight on the right leg, and your right hand on a chair or table balancing your body.
Place your left hand on your hip.
Maintain a slight bend in the knees throughout the exercise.
Movement:


Contracting the inner thigh muscles, move the left leg passed the right leg stopping when you feel a contraction on the inner thigh.
Slowly return to the starting position.
After the set, perform the movement with the other leg. Key Points:

Exhale while moving the leg across the body.
Inhale while returning to the starting position.

Perform 15 slow and controlled repetitions for each leg and then immediately go to the next exercise.

2-Lying Leg Adduction

Starting Position:


Lie on your right side with your right arm supporting your upper body.
Your right leg should be straight and your left leg should be bent.
Support your weight on your right arm and left leg.
Movement:


Contracting the inner thigh muscles, lift your right leg up until you feel a contraction of the inner thigh muscles.
After completing the set on the right side, perform the exercise on the left side.
Key Points:


Exhale while lifting your leg up.
Inhale while returning to the starting position.
You may use ankle weights to increase the level of difficulty.
If you are an intermediate exerciser, you can add resistance to the inner thigh as you are lifting. You can resist your inner thigh with your hand or use a weighted object.
Perform 20 slow and controlled repetitions on each side and immediately go to the next exercise

3- Starting Position:


Place an ankle weight on your left ankle.
Stand erect with your weight on the right leg with a soft bend in the knee and your right hand on a chair or table for balance.
Place your left hand on your hip.
Movement:


Contracting the inner thigh (adductor) muscles, move your left leg past your right leg.
Slowly return to the starting position, stopping when the left leg is in front of the right leg.
Key Points:


Exhale while lifting the weight.
Inhale while returning to the starting position.
If you have one leg that is more dominant than the other, start out with the less dominant leg first.
Perform 15-20 slow and controlled repetitions.

After completing the routine, take a 60-second break and repeat the above sequence two additional times (this is the ultimate goal

Answer 3

there's a workout video by a woman named kathy smith called functionally fit lower body firming, and it really strengthens your inner thigh. It works on your whole lower body, but it really works the inner thigh. and you'll notice results within a week. I bought my video [ also on dvd ] at hastings, but I'm sure you could get it at other places too. and I promise you, this works!

Answer 4

Horseback riding is really good for that. squeezing your knees together as hard as you can for three minutes also works.

Answer 5

Get up off the couch.

Answer 6

thick pair of socks, powder, and hard wood or any smooth surface floor. just slide side to side.