One of the most problematic places on the female body is the inner thigh. This is where fat deposits accumulate, which can be the most difficult to remove. This is due to the fact that under most loads this zone is not worked out, so it is often necessary to use special exercises aimed specifically at the inner side of the thigh.
Exercises for the inner thighs
In order for fat burning in this area to occur most effectively, it is necessary to use various exercises and combine this with proper nutrition.
Exercises in the gym
It's great if you have the opportunity to study in gym. With the help of some exercise machines you can strengthen your inner thighs and get rid of the hated fat.
Perform all exercises with caution, especially if you have not worked out in the gym before. In case of severe acute pain, stop exercising. But don't be scared nagging pain in the legs - this is soreness, which is absolutely normal under such loads. She says that the muscles are developing. On the contrary, its absence signals tightness of muscle tissue.
Exercises at home
If for some reason you cannot exercise in the gym, there is a set of exercises for doing at home. They are no less effective in burning fat deposits in the problem area.
Of course, in order for exercises for losing weight in the inner thighs to have a greater effect and be accompanied by good results, you need to adjust your diet, for example or. The main enemies of beautiful thighs are fatty and sweet foods. Unfortunately, from fried potatoes and you will have to give up chocolate. But in return you will get beautiful legs!
How to tighten your inner thighs
Training for losing weight in the inner thighs will be much more effective if you load the body in a complex manner. Good combination will be if this is supplemented with the exercises below. This will ensure sufficient load and harmonious development.
Warm-up
Before each workout on the inner thigh, it is necessary to do a short warm-up to avoid injuries to the inguinal ligaments.
After this warm-up, you can begin the main part of the workout.
Day one
On the first day, work with dumbbells.
- Plie. 3 sets of 10 times, between which you can rest for 2 minutes.
- Fix the dumbbells on your legs (calves - perfect place) and perform leg raises (exercise described above). For each leg, 2 approaches (1 approach – 8 times).
- Do a swing-fold. Place your legs as wide as if you were going to do the splits. Lower your pelvis down, holding dumbbells in your hands. Raise them at shoulder level and begin to “roll” from one leg to the other.
Day two
You need to let your muscles recover and take a break from the weight.
Slimness and beauty of your legs can be achieved no matter what your constitution is. But for this you need not to be lazy and work out all muscle groups in the legs. The inner thigh is considered to be a rather problematic area; special exercises are needed for its beautiful relief. How to pump up the inner thigh, we will answer this question.
You can do muscle training both in the gym and at home. The most important thing is that the training is regular, only then will the result be achieved.
Fat deposits usually accumulate the most on the inner thigh, as well as on the lower abs. Therefore, many people think that if they pump up these parts of the body well, it will immediately bring beauty and harmony. But this is not entirely true.
In order to ultimately get a beautiful muscle relief, you will first need to get rid of the fat layer in these places. And here you won’t get by with just special exercises for certain muscle groups. You will have to sweat in general aerobic training.
The fact is that special exercises for certain muscle groups are a variant of anaerobic exercise, when the muscle is simply pumped up. If you pump up a muscle without getting rid of the fat layer, it will not look very aesthetically pleasing. And aerobic exercise will just help get rid of fat. Ideally, your workout should consist of half aerobic exercise and half anaerobic exercise.
As an aerobic exercise, you can choose running, any more or less active types of dance, cycling, jumping, etc. This will be any load that will make your body sweat. And already in the second half of the workout it would be ideal to include special exercises aimed at necessary groups muscles.
They will be the final stage of getting rid of the internal and external fat layer; it is these exercises that will finally form your beautiful leg shape.
Squats
Now let's go directly to the description of the actions that will help form a beautiful, sculpted inner thigh. One of the most effective loads for the legs is squats. For the inner thigh, these squats are suitable.
Let's stand up straight. We place our legs shoulder-width apart. If you are at the gym, you can perform these squats with an empty bar. At home, you can pick up a towel or simply do it with your arms straight. So, put your hands in front of you. At the same time, your socks point to the sides. Start doing deep and leisurely squats.
When performing them, make sure that your knees do not visually go beyond the toes of your feet. Also be careful not to arch your back too much. It is very important to squat low enough, this is where the effect will be felt. During these actions, the buttocks are also worked out, the calf muscles additionally work, general girl Such squats are extremely useful. Ideally, you should do three sets of these squats 10 times.
Lunges
Another wonderful exercise that answers the question: how to pump up the inner thighs is lunges. Lunges also work the buttocks and muscles lower press. Alternating lunges. They can also be made at home. And in the gym they are ideal as a warm-up. 
To begin performing alternating lunges, we stand straight, our legs must be pressed tightly together, our back remains straight. First, we take a deep step with one leg forward and to the right at the same time, then the leg is bent until it forms at the knee right angle, and the second knee almost touches the floor.
In this position, if everything is done correctly, you will feel a stretch in the area of the inner thigh; here you need to linger for a while and then return to the original position. Repeat the same steps with the second leg. Do five lunges on each leg.
You can then make these steps more complex. To achieve this, when you find yourself at the bottom, when your knee touches the floor, in this position, squeeze your buttocks as hard as you can, then push off with your heel to return to the original position. Do at least five glute squeeze lunges on each leg.
Mahi
To do this exercise at home you will need a chair. Stand behind the chair, at a distance of about 30-40 cm. Leave your hands on the back of the chair. To make it easier to maintain balance, lean slightly forward. We shift our body weight first to our right leg, and swing to the side with our left leg. 
Do 15-20 swings on each leg, you can do several approaches. In order to pump up the abdominal muscles in these actions, you just need to ensure that they are tense when performing the exercise.
Internal leg lift
This exercise is a wonderful answer to the question of how to pump up the inner thighs. It is easy to do at home. It uses this part of the legs in isolation.
To perform it, lie on your side. The leg that is at the top must be bent at the knee and thrown over the leg that is at the bottom. Place the hand that is at the top under your head, and rest your other hand on the floor. Pull the sock towards you. Tighten your lower leg and lift it as far as possible. Then return it to its original position. Perform 20 of these actions on each leg.
By regularly performing such exercises and combining them with aerobic exercise, you can quickly tidy up the inner thigh area and accompanying muscles.
Publication date: 10-06-2017
We offer you a set of ten exercises for the inner thighs that will help you make your legs attractive for the summer and give you confidence on the beach in a bikini or short shorts.
Leg raises with fitball
Using the ball to strength training This great way work through problem area a little more than with regular exercises. But you have to work hard to hold the ball correctly and lift your legs high, then several muscle groups will work at the same time. This exercise for the inner thigh will strengthen the leg muscles and also work the thigh muscles.
Lie on your side on a mat with your arms crossed in front of you. If this is uncomfortable, bend your lower elbow and place it under your head.
Place a large exercise ball between your legs and slowly lift the ball up toward the ceiling, using only the muscles in your thighs and buttocks. Return to the starting position. This counts as one repetition.
Sumo squats
Many trainers recommend these sumo squats (also known as plie squats) to create toned legs. Focus on your inner thighs while doing this exercise. You should feel the muscles in this area working.
Stand with your feet wide apart and your toes pointing slightly outward. Hold a pair of dumbbells in your hands, arms straight, palms down.
Bend your knees until your knees are over your ankles and raise your arms out to your sides just below your shoulders. Straighten your legs and lower your arms at the same time.
Perform three sets of 15 repetitions.
Lying leg raises
This inner thigh exercise may remind you of Jane Fonda's '80s workout videos, but it's one of the most productive exercises for this tough area.
Lying on your side, extend your lower leg, place your right leg bent at the knee in front of you. Support your head with your hand or rest it on your hands.
As you exhale, lift your lower leg. Inhale as you lower it down. Your body must remain in place.
Do 10 reps, then repeat on the other side.
Narrow squats
This exercise will work both your hips and hamstrings.
You should start like this: arms raised to shoulder level, elbows bent, holding dumbbells above your shoulders.
Squat down with your knees bent and your buttocks back, as if you were sitting in a chair. Keep your legs pressed together. Focus your weight on your heels. While squatting, straighten your arms up above your head.
Return to the starting position by pressing through your heels and bending your elbows, lowering the dumbbells toward your shoulders.
Do 3 sets of 15 reps.
Side lunges
During lunges to the side, the pelvic muscles work, as well as the inner thighs.
Hold a dumbbell in each hand, place your feet and knees together, hands on your hips.
Take a large step with your right foot to the right side and lunge low.
Make sure your right knee doesn't go past your toes and keep your left leg relatively straight.
Push off with your right foot to return to the start.
Do three sets of 10 reps on each side.
Compression bridge
Lie on your back with your knees bent and keep your feet apart. Place a pillow, ball or toning ring between your knees.
Lift your hips up, keeping your glutes tight. Keep your body straight from your chest to your hips.
Without raising or lowering your pelvis, slowly squeeze the ring 20 times. Lower your pelvis and draw your knees toward your chest to round and relax your back. Then repeat this exercise for this part of the thigh two more times. Do 3 sets of 3 reps.
Sliding to the side
This is an exercise for the legs and buttocks. You will need a disposable plate if you want to slide on the carpet. If you are doing the exercise on a smooth floor, take off your sneakers and wear socks or take a towel.
Stand straight, place your feet close to each other, stand with your right foot on plastic plate. Slide to the right side. Keep your hands in front of your chest throughout the exercise to maintain balance.
Shift your weight to your right leg and slowly bend your right knee. Then slowly return to the starting position.
Perform three sets of 10 repetitions with each leg.
Climber with a towel
The exercise will focus on the abdominal and leg muscles, including the inner thigh.
First, take two small towels and fold them into squares. You will need a place on a smooth surface (wood floor, tile). Stand with your feet on the towels.
Place your hands on the floor and walk your right leg back. Quickly change your leg so that your right leg is in front, your left leg is behind (as in the “climber” exercise, only without jumping, but through sliding).
Do eight reps on each leg.
You can make this exercise more difficult by moving your front knee slightly diagonally.
Circle with your feet
This Pilates exercise will allow you to work out the necessary leg muscles, strengthen and lengthen them, and make your legs slimmer.
Start by lying on your back on a mat or blanket.
Extend your right leg upward, pointing your toes away from you.
Keep your arms at the sides of your body, pressing your palms into the floor for support.
Step your right leg out to the side, drawing a large circle with your toes. When lowering, the right leg should not touch the floor. Make sure your hips and back are off the floor.
Do the exercise for a minute, then repeat on the other leg.
Special squats
When you do this exercise to strengthen this part of your thighs, you will feel like your thighs are burning.
Stand straight, feet together, knees soft. Keep your hands together above your head and your face down on the floor.
Squat down slowly as if you were about to sit down in a chair.
Hold this position, pulsating your tailbone up and down 10 to 15 times.
Keep your legs pressed together.
The exercise can be made more difficult by standing on your toes. Do 3 sets of 3 reps.
Beautiful and slender legs are the dream of every woman. But it is important that the legs are not just free of fatty layers under the skin, but elastic and toned. Few representatives of the fair sex pay attention to the elasticity and strengthening of the inner thigh. You can strengthen your legs only by performing special physical exercise, which is what this material will actually tell you about.
To quickly and effectively train your inner thighs, you can sign up for a gym and exercise under the supervision of a trainer. But at the same time, the cost of visiting the gym and paying for the services of a personal trainer will entail considerable expenses, so if you are not ready to make such sacrifices, then you can strengthen your hips at home, which we will learn about later.
How to tighten and pump up the inner thigh?
The “scissors” exercise helps to effectively tighten the inner thighs. It can be performed in three versions. The first option is suitable for those who are not yet ready for big power loads and who have little physical training. The second option is more difficult than the first, since it additionally uses the abdominal muscles. And the third option is for people with good physical fitness and endurance.
- 1st option. First you need to lie on your back, put your hands under your butt and press your back tightly to the floor. Then raise your legs 30 centimeters from the floor, spread your legs to the sides and cross your legs. Make sure that inner part thighs were tense. The exercise must be repeated 20 times, after which take a 20-second break and do 2 more such approaches.
- 2nd option. Lying on your back, stretch your arms along your body, lift your head and shoulders slightly. The lower back should fit snugly to the floor. Raise your legs 30 degrees from the floor and cross your legs. Do the exercise about 25 times. Then take a 30 second break and repeat the exercise again. Number of approaches – 3 times.
- 3rd option. Lying on your back, raise your legs 90 degrees and spread them to the sides. First, spread your legs wide with this torso and lift up with your hands, as if pumping out your abs, then bring your legs together and at the same time place your torso on the floor. The exercise is done 20 times in 3 sets with a 30 second break.
Alternatively, you can do the scissors exercise, but do not cross your legs. The legs should be raised 30 centimeters from the floor, with the arms straight along the body. First, spread your legs wide apart, then bring them together, but not all the way. Leave a gap of 20 centimeters between them. There should be 20 such repetitions. Do 3 sets of 20 repetitions of the exercise in total. After doing these exercises, it will also be effective to do exercises for the pelvic floor muscles.
A set of exercises at home
If you don’t have the opportunity to find a couple of hours of free time to work out in the gym, and problem areas of the hips require urgent intervention, then organize effective home workouts for yourself. Subject to regularity and self-control, you can achieve no less tangible results than in the gym. Just don’t start complex physical exercises right away.
To make your home workout less grueling and as effective as possible, start with a short warm-up. This way you will prepare problematic muscle groups for the main part of the training, and avoid unpleasant injuries and accidental sprains. Jumping rope or a short jog on the treadmill are great ways to warm up. Warm-up will set the right mood and tone for the body, pushing for intensive fat burning. After this, proceed to the main exercises of the complex.
Wide squats
In terms of efficiency and energy consumption, only a few exercises can compare with wide squats, or Sumo squats, as they are often called by fitness trainers due to the maximally separated legs. When performing such squats, the main load falls on the muscles. inside hips - quadriceps, and with them the areas of the back and buttocks are indirectly worked out.
Turn your legs to the sides with your knees outward as wide as possible. It is advisable that the angle of rotation of the toes is 50-70 degrees, but at the same time you can squat without losing your balance. Keep your back perfectly straight; if you can’t, then bend it a little, making the spine more rounded. Slowly bend your legs and squat as deeply as possible, then rise up just as smoothly.
Remember that the spine should remain straight and not bend. Make movements, avoiding sudden lunges - smoothly, carefully. When you feel that you have mastered this exercise, complicate it with a load - dumbbells - and perform squats, holding it alternately in each hand or with both hands at once. This exercise should be done for 1-2 minutes in 2 approaches with a half-minute interval.
Shifting weight in a squat (rolling left and right)
This exercise can also be performed with or without weights, depending on your fitness level. Squat down on your supporting leg until your knee is at a 90-degree angle. Place your other leg as far to the side as possible. Keep your body straight, palms can be rested on your hips or held in front of you.
With a smooth movement, transfer your weight from one leg to the other, as if rolling your pelvis along the floor. At the same time, your back should be straight, and your pelvis should not rise up (at one point you will want to straighten both legs). Sharp corners It should also not be in the knees - it is unsafe for the joints.
Perform rolls in three sets of 20-25 times (right-left is one time). The inner thigh will work harder in this exercise if you pick up additional weight - a dumbbell or a plate. Adjust the load according to your feelings.
Mahi
To do this exercise at home you will need a chair. Stand behind the chair, at a distance of about 30-40 cm. Leave your hands on the back of the chair. To make it easier to maintain balance, lean slightly forward. We shift our body weight first to our right leg, and swing to the side with our left leg.
Do 15-20 swings on each leg, you can do several approaches. In order to pump up the abdominal muscles in these actions, you just need to ensure that they are tense when performing the exercise.
Squats
Let's stand up straight. We place our legs shoulder-width apart. If you are at the gym, you can perform these squats with an empty bar. At home, you can pick up a towel or simply do it with your arms straight. So, put your hands in front of you. At the same time, your socks point to the sides. Start doing deep and leisurely squats. 
When performing them, make sure that your knees do not visually go beyond the toes of your feet. Also be careful not to arch your back too much. It is very important to squat low enough, this is where the effect will be felt. During these actions, the buttocks are also worked out, the calf muscles additionally work, in general, such squats are extremely useful for a girl. Ideally, you should do three sets of these squats 10 times.
Martin
This is where the exercises for the inner thighs, strengthening and losing weight, which Anita Lutsenko advises, end. All that remains is to make the last push - the usual “swallow”. Those who still have difficulty with balance are allowed to hold on to a chair.
We simply lift one leg back, leaning forward slightly. Hands to the sides like wings. According to Lutsenko, the trick of this exercise for the inner thighs is that when balancing, both the inner and back surfaces work.
Perform as long as you have the strength, and another 5 seconds after that.
Expander
To perform it, you will need an expander: in the form of a regular wide elastic band, or a ready-made exercise machine. If you have an elastic band on hand, then one end of it must be securely fastened to something, and the other to your leg. Stand up straight, leaning on the support and begin to move your leg with the elastic band to the side, trying to tighten the expander as much as possible, then return to the starting position. Two sets of 20 repetitions per day will be enough. 
If you have a special simulator, then you need to place it between your legs and try to squeeze it as hard as possible. The starting position for performing this exercise can be lying on your back, legs bent at the knees, or sitting on the edge of a bed, sofa, couch, chair, etc., the expander is clamped in both cases between the knees. Two sets per day of 20 repetitions each.
Effective exercises for losing weight in the inner thighs
The condition of the inner thighs is a pressing problem for most women. The skin there is much thinner, which makes this area less elastic. And the area on the inner thighs is the most favorite place for fat accumulation. Over time, this causes the skin on the inner thigh to become loose and begin to sag. How to avoid this? First of all, you need to reduce the amount of fat you consume, and secondly, start doing exercises for the inner thigh.
It should be noted that this area often causes problems not only for women who have overweight, but also among thin representatives of the fair sex. Often in thin women this area between the thighs forms the letter “O”, which is aesthetically unsightly. Inner thigh exercises can also help reduce this gap between your thighs.
Muscles of the inner thigh
The muscles on the inner thigh consist of a group of adductor muscles. The adductor muscles are the adductor longus, gracilis, pectineus, adductor magnus and adductor brevis muscles. The main function of these muscles is to bring the legs together. It turns out that these muscles work precisely when we bring our legs together. Therefore, all exercises for the inner thigh are based specifically on strengthened contraction of the legs.
How to reduce fat in the inner thigh area?
Many women are concerned about how to remove fat from the inner thighs. It should be noted here that it is possible to remove fat in this particular area of the body, without affecting others, only with the help of liposuction.
But in order to simply lose weight and make your figure more beautiful, it is important to choose the right set of exercises aimed at certain areas of the body.
If the weight is normal, and the sagging of the inner thighs is caused not by an excessive amount of fat, but by weakness of the adductor muscles, then this is quite easy to correct. It is enough just to do exercises for the inner thigh. The most effective ones are listed below.
Exercises for the inner thigh
All the exercises described below can be performed by both women and men with equal success. Before starting the exercises, it is recommended to do a warm-up warm-up.
1. Swing your legs in a horizontal position. Leg swings for the inner thigh must be performed slowly and with effort. A greater effect from the exercise can be obtained if you use special leg weights. So, you need to lie on your side, leaning on your arm or resting your head on your outstretched arm. Bend the leg on top at the knee and place it in front of you behind the knee of the lower leg. Pull the toe of your lower leg towards you. Raise your lower leg slowly, then slowly lower it. Don't put your foot on the floor! If you place your lower leg on the floor, you will reduce the load on the muscles and reduce the effectiveness of the exercise. Then roll over to the other side, take the starting position and repeat the exercise with the other leg. Do the exercise for the inner thigh until you feel that the leg muscles are “burning”.
2. Exercise “scissors”. This exercise, despite its apparent simplicity, is very effective for the inner thighs. In addition, in the process of performing this exercise, the abdominal muscles are also stressed. So, lie down on the floor, place your hands under your buttocks so that your palms face down. It is also advisable to lift your shoulders off the floor and reach your chin towards your chest. But if this is difficult for you, you can simply lay your head on the floor. Raise both legs 30 cm from the floor and extend your toes. Vigorously spread and cross your legs. Spread your legs by about 20-30 cm. At the same time, your legs should be tense, and your stomach should be pulled in and also tense. It is necessary to make at least twenty crossings, then rest for a few seconds and repeat the exercise again.
3. Exercises for the inner thigh with a ball. To perform these exercises you will need an elastic rubber ball.
- Lie down on the mat and bend your knees. Feet should be on the floor. Hold the ball between your knees and extend your arms along your body. On the count of times, squeeze the ball with your feet, trying to squeeze it as tightly as possible. And on the count of two, relax your legs. Do this exercise 30 times.
- Stand up straight and hold the ball with your feet, just above your knees. On the count of one, squat down, trying to hold the ball with your feet, and on the count of two, rise up. Do this exercise 15 times.
4. Squats and lunges.
- Plie squat. You need to stand up straight, with your legs spread as wide as possible. The toes should point to the sides. Squat down for a count of one, trying to lower yourself to a line parallel to the floor. The back should be straight. On the count of two, slowly rise up. It is necessary to do up to 30 such squats. The exercise will be much more effective if you perform it with dumbbells for your arms.
- Side lunges. Stand up straight, put your hands on your waist. On the count of times, lunge to the left side, while bending your left leg at the knee. The knee should not extend beyond the toe of the left foot. The right leg is straight and extended. The exercise is more effective the lower you go when lunging. This exercise must be done 20 times for each leg.
Incorporate these inner thigh exercises into your routine daily exercise and try to devote at least 15-20 minutes a day to them. After doing these exercises, be sure to do some stretching exercises for your inner thighs.
