These exercises will strengthen your inner thigh while also stretching it out.
a. Butterfly Stretch
What it does: Stretches the inner thigh (adductors) and groin area.
How to do it: Sitting on your bum, bend your knees and bring the bottoms of your feet together. Pull your feet as close to you as you can and allow your knees to drop out to the sides. Hold for 10-15 seconds and repeat two to three times. To intensify the stretch, push down on your knees with your elbows.
b. Standing split squat
What it does: Strengthens the inner thigh (adductors), front of the thigh (quadriceps), butt (gluteus maximus)
How to do it: Stand with your feet together, take a small step forward with your left leg (smaller than when you do lunges), keeping a narrow stance. With your hands on your hips bend both knees until your left thigh is almost parallel to the ground. Hold for a second, stand back up and repeat 10 – 15 times, then switch sides. Do one to three sets.