Toned inner thighs look attractive, athletic and healthy. But trainers unanimously insist that losing weight in this zone is not an easy task. Be prepared that you will have to work hard.
The inner thigh can be reduced at home through high-interval or power training. This article contains exercises for the inner thigh muscles that really work. It's time to get yourself in order, and we will help you with this!
The length of your legs depends on genetics. Here's how to pump it up inner part hips and making it more beautiful is another matter. Fat on the thighs is located in two layers: superficial and deeper.
The good news is that it is possible to change the muscle-fat composition of your legs. If you increase your strength and endurance, your legs will become slender and elastic.
Having a general understanding of the anatomy of the leg muscles, you will definitely be able to understand all the ins and outs of training.
Hamstrings - These muscles are located in the back of the thigh and help you bend your knees and stretch your hips.
Abductor muscles These are the inner thigh muscles.
Quadriceps - they consist of four sections and form the anterior muscles of the thigh.
Gastrocnemius muscle (medial head) - This is the uppermost of the two calf muscles.
Tibialis anterior muscle - it is located in the lower leg and helps you flex your ankle.
Soleus muscle - This is the gastrocnemius muscle located under the medial head.
Having understood a little about anatomy, let's see exercises for the inner thigh at home for girls. All of them are easy to do (they can even be done at home) and quite interesting.
Lateral leg lift with fitball
This simple exercise to tone the muscles of the inner thighs was recommended by experienced fitness instructors.
Add a little spice to your main training process by using a fitball.
Lie on your side on the floor. Cross your arms in front of your body. If you feel discomfort, bend your elbow lower hand and rest your head on this hand.
Place an exercise ball between your legs. Slowly lift the ball toward the ceiling using your hips and buttocks.
Return to the starting position. Perform three sets of 15 repetitions.
Squats
Many people know that squats are the most effective exercise for the inner thigh. Matt Townsend, a celebrity trainer, also shares this opinion.
This exercise is also highly fat-burning.
Stand straight, place your feet shoulder-width apart.
Place your hands on the back of your head. Squat slowly: your thighs should be parallel to the ground.
Hold this position for three seconds.
Return to the starting position.
An important point: when squatting, your knees should not go beyond your toes.
Pull your shoulders back and keep your chest vertical.
Repeat the exercise 12-15 times.
Jumping left and right on one leg
Place some kind of “obstacle” on the floor. Or you can simply imagine an object to jump over.
Stand on one leg, with your knee slightly bent, and jump to the left and right of the “obstacle.”
Start close until your legs become stronger. Then you can increase the distance.
Keeping your balance can be a challenge at first. If you continue to practice effectively, stabilization will appear very soon.
Gluteal Bridge
If you are looking for exercises for your inner thighs and buttocks, then you have come to the right place.
Lie down on the floor. Bend your legs, bring your knees together.
Keep your feet away. Place a pillow between your thighs. Raise your hips slowly and lower them as well. Squeeze your knees together as you move up and down. Maintain tension on the pad at all times.
In the same position, lift your hips into a bridge. Keep a pillow between your knees. Squeeze the pillow about 30 times. Lower your pelvis and relax your back.
Frog
The frog is a good and simple exercise for tightening the thigh muscles. Exercises for the inner thighs do not always require much effort. The frog is still more associated with the concept of gymnastics.
Lie on your back, lift your legs and straighten them. Bend your legs, keeping your heels together, and spread your toes.
Slowly spread your knees in different directions, tensing your muscles. Then straighten, using the inner thigh muscles. Perform three sets of 12 repetitions.
dance movement
Add some spice to your workout with this fun dance move. This dance sequence will relate to hip-hop. The video is in English, but visually you will understand what needs to be done and how.
The three steps included in this workout are the snake lunge, criss cross, and simple hip hop squat.
Stand up straight. Raise your chest and tighten your abs. Take your right leg back. Do this 4 times and move to the cross.
Repeat the previous movement and cross your legs 4 times. Then move on to squats. Keeping your toes in front, repeat the squats and return to the starting position. It is advisable to do all this to music, adhering to the rhythm. Repeat squats 4 times.
Then repeat the entire complex to the beat. All three exercises must be performed with maximum concentration on the inner thigh muscles to engage the target muscles for strengthening and tightening.
A set of exercises in motion
Keep your feet together. Step back and squat. Take a large step, slightly wider than hip width. Connect your legs to each other.
Perform 10 reps on each side.
Exercise for the inner and outer thighs
Keep your feet together. Take a side step to the side, bend and keep one arm in front. Bring your legs back together.
Bring your leg back with a curtsy. Do not allow the body to rotate. You should keep your core straight. Your legs should look like zigzags.
If you want to make this exercise more difficult, add weight. Rest and repeat the exercise on the other side. Do 5 times on each side.
The last two exercises for the inner thighs were recommended by Astrid McGuire, a celebrity fitness trainer. The best thing about these exercises is that you can do them in the comfort of your home.
How models train all sides of their thighs at Victoria Secret
Keep your hands on your hips. Do a half squat and from this position walk left and right. Perform 12 repetitions on each leg. This is a simple exercise and the results are amazing.
Another exercise that comes from the dance world. Stand straight with your legs straight and your hands on your waist. Take your leg back and then smoothly bring it forward, making a semicircle. The toe is pointing downwards. Do 10 reps on each leg.
Do this movement slowly and under control.
Exercise for thigh distance
Lie on your side and on the floor. Straighten your lower leg.
Cross your top leg over it. Rest your head on your hand. Lift your bottom leg up.
Keep your leg parallel to the floor and lift your heel toward the ceiling. This action keeps the tension directly on the desired area. Also monitor top part body while you do the exercise.
Leg abduction with rubber band
Take rubber band, tie it to a weight of 23 kilograms or more. This is done so that the weight does not roll away to the sides during training.
Place your hands on your hips. Take a step to the side and move your leg
The contraction from the squeeze is what makes this exercise effective. Repeat the process for the other leg. Do ten repetitions on each leg.
Plie squats with dumbbells between legs
Straighten your legs and stand wider than shoulder-width apart. Take, for example, a 16-pound dumbbell and hold it between your legs.
Move your pelvis back, do not lean your chest and shoulders forward, and do a squat. Repeat 10 times.
Exercises for hips with fitball
Spread your legs as wide as possible. Squat down and make sure your knees are directly above your heels.
Rest your fingers on your exercise ball. Lower yourself down, keeping the ball under your fingers the entire time. Do 10 reps.
Another workout is deadlifting with an exercise ball. Step one leg back and hold the ball.
Pull your stomach in. Bend parallel to the floor, standing on one leg, and lower the exercise ball.
Touch the ball to the floor. Return to the starting position. Do 10 reps for each leg.
Proper nutrition for slender thighs
- Drink two glasses of water in the morning and another 8 glasses of water throughout the day.
- You can replace water with herbal tea. Other drinks are not allowed.
- Avoid all grains and grains, but half a bowl of brown rice a day is okay.
- Eat lots of fresh fruit
- Avoid sugar and sugar-containing foods. The best replacement is stevia.
- Eat 4 servings of protein per day. The serving size is the size of your fist.
- Consume 2 tablespoons of oil daily. Oils can be any: olive, coconut, flax seed, unrefined nut oils.
- Avoid all dairy products. Replacement: whey protein with water and fruit.
- Try eating more organic foods. Enjoy what you eat.
- Eat every 3 hours.
- Add to diet fish fat and probiotics.
- Get a pedometer. Aim for 5,000 to 10,000 steps daily.
- Instead of taking the elevator, take the stairs.
- Start jumping rope. This will help you burn calories, increase your agility, and get results faster.
- Get around the city by bike.
- Do scissoring. Lie on your back, lift your legs up and start swinging them crosswise to the sides.
- Perhaps you should start dancing.
- Make friends with lunges and squats - they are the most effective exercises to improve your thighs.
- Lunges strengthen the hamstrings, quads, and glutes. While squats work the thighs and buttocks.
- You can drink Yerba mate. This is a tea that has been clinically proven effective in burning fat.
- Eat more plant-based protein to boost your metabolism.
- Try high interval training (HIIT). They require less time than cardio and tone your thighs.
Conclusion
Patience combined with proper exercises will help you achieve your dream legs. The appearance and size of your thigh gap depends on your genetics and natural body structure. And therefore, no matter how hard you try, you will not get the thighs of a super model if there is no genetic predisposition for this.
Also for improvement appearance thighs, you can use anti-cellulite creams, massages, wraps, etc.
Constantly train, performing the described set of exercises, following the technique and rules for performing movements, nutrition recommendations, and your legs will become the envy of. And all you have to do is accept compliments with a smile, because you deserve it.
Ecology of consumption. Fitness and sports: Beautiful and slender legs can be achieved regardless of height and physique; all you need is to be able to work certain muscle groups correctly and well. ...
Beautiful and slender legs can be achieved regardless of height and physique; all you need is to be able to work certain muscle groups correctly and well.
Of course, it is better to do this in gym and dedicate separate workouts to working out your legs (experts recommend working out different groups muscles on separate days, doing maximum amount approaches with the required number of repetitions), which will give the most visible results in a short period of time.
But the leg muscles, unlike all other muscle groups on our body, can be worked out perfectly at home - there are a huge number of exercises for this (running, squats, etc.). However, many people know very few leg exercises and do not know how to perform them correctly.
First you need to reduce your body fat to a minimum.
When working with legs, you need to get rid of the fat layer, otherwise even hard training will not give the desired result.
To burn excess weight the so-called cardio equipment– orbitracks, treadmills, steppers, etc. Regular or interval running at the stadium or on the street will also be a great way to burn extra calories and lose weight. If you don’t have excess weight and just want to get slender legs with beautiful, moderately developed relief, then you don’t have to worry about such exercise machines.
You can use cardio equipment before, during and after your workout. Even if you run more than you planned, this will not distance you from success.
Effective squat for the inner thigh
In order to pump the inner thigh as quickly and well as possible, you need to squat a lot with your legs spread wide apart.
But everything is not so simple; there are many options for squats in the gym or at home. Let's look at the most popular and effective ones. In the hall pump up your inner thighs Can in the Smith machine
. To do this, you need to take a working weight or an empty bar, if you are just starting to exercise, stand under it so that it is at the level of your back and your buttocks do not extend beyond the structure. In this case, the bar must be carefully placed on the trapezium of the shoulders so that it lies comfortably.
The legs need to be placed wider than shoulder levels, or they can be placed close to the edges of the structure. The toes are spread out to the sides so that the foot is parallel to the bar. We begin to perform smooth squats.
The amplitude should be good, you need to squat down as far as possible, while working the muscles of the inner thigh.
If you squat low enough, there will be almost no effect. Squats using this technique can be performed without any equipment at all, using other sports equipment.
When squatting, your back must be perfectly flat, otherwise the load will fall on your lower back, back, and anything but your inner thigh. We looked at one option for working on the inner thigh in the gym, now.
let's talk about how we can work out the muscles we need at home
At home, you can tone your muscles very quickly if you regularly perform the exercises described below.
Exercises for home workouts from Cindy Crawford Many girls admire the appearance of the world-famous model and public figure - Cindy Crawford. However, not everyone knows that the secret of her ideal figure is regular exercise
. She has developed, in collaboration with professional specialists and trainers, several very effective training programs that anyone can perform at home without any special devices or exercise equipment.
After a good warm-up, we begin to warm up the muscles of the legs and inner thighs. We perform sit-ups with our legs spread wide apart. Do 2-3 sets of 10 repetitions (depend on your strength, you shouldn’t be lazy, otherwise everything will be in vain, but if these are the very first workouts, don’t overdo it, otherwise everything will hurt very much the next day).
When will you achieve desired result(and this will certainly happen if efforts are made), then you will feel not only a surge of physical energy, but also self-satisfaction, self-esteem will increase and there will be a desire to develop, as well as to play sports.
Back to Cindy's squat series.
Warm up the muscles thoroughly let's move on to a very interesting and original exercise:
- Our situation everything remains the same as in the first version of squats, but now, having squatted at the maximum possible amplitude, we do not stand on two legs, as we did before, but begin to lift one leg at a time, then returning to the lowest point.
This exercise is similar in execution to how sumo wrestlers squat and works very effectively. You not only work the inner thighs, but also do a little stretching for your legs, and the muscles need to be warmed up and stretched both before and after the exercises.
Work as hard as you can, but without fanaticism.
- Then we do the heaviest squats. If you don’t feel comfortable doing them, then it’s better to warm up again.
We take our previous position, squatting with legs wide apart and toes turned out, smoothly lower ourselves to the maximum and jump slightly, straightening our legs a little, then smoothly squat down and again push ourselves out with the inner thigh muscles. At the same time, in order for the execution to be as effective as possible, we carefully monitor breathing, which in working on the muscles has great importance. When we squat, we take a deep breath, and when pushing out, we thoroughly exhale all the air from our lungs.
- Our final exercise- This is jumping from one leg to another with a wide stance and crossing.
We get into the position in which we squatted all the time, but we can put our feet a little narrower, otherwise when jumping you can lose your balance or dislocate your leg. Then we move our right leg to the side and bring it behind the left. We swing our right leg in the opposite direction, making a jump at the same time. Then we immediately move the left one behind the right one and repeat everything in the same way only in the opposite direction. You should feel the right muscles inner thigh and try to work with them. published
Anatomically, a group of adductor muscles, the gracilis and sartorius muscles, and also partially the hip flexors and quadriceps pass through the inner part of the thigh. Each muscle has a specific set of functions that, when combined, help produce coordinated movement. At the same time, it is this inner thigh that is one of the most problematic areas of the body. Proper work Not everyone succeeds at it, especially if a person, for one reason or another, cannot afford to regularly visit the gym. However, there is a way out. It is quite possible to cope with such a task as pumping up the inner thighs, and at home without using expensive simulators and special equipment. It is enough to devote at least a little time to this, and soon the thighs on the inside will tighten, get rid of everything unnecessary and acquire a beautiful relief.
There are a lot effective exercises, which help pump up the inner thighs at home. All of them are aimed at working with this part. You can pay attention to the following complex.
1.At home it is very convenient to perform such an exercise as adduction of the leg with an expander. It perfectly helps to cope with such a task as pumping up the inner thigh muscle. It can be done with both a simulator and a regular elastic band. In the latter case, you need to hook it to something, and secure the other end to your leg. Stand up straight, grab the support with your hand. Move your leg as far as possible to the side, then return it to its original position. Repeat for each leg 20 times. It is advisable to do two approaches.
You can also buy a special training apparatus for the inner thigh. It needs to be placed between your legs and squeezed. You need to lie on the floor, bend your knees, place the exercise machine between them and squeeze its arms as much as possible. It is recommended to perform 20 times in two approaches.
2. This exercise, which can be used for such a purpose as pumping up the inner thighs, can be performed in the gym using a special machine. You need to sit on it, place your legs on the fastenings, then bring them together. This exercise is good because it allows you to gradually increase the load. Execute two sets of 15-20 times.
3.If you don’t know how to pump up your inner thighs, you can pay attention to this exercise, which can be done both at home and in the gym. You can use your own weight or a kettlebell. We take the weight in our hands, place our legs very wide and spread them towards our toes. Then we squat until parallel to the floor. Recommended to do three sets of 10 times.
4. This exercise, which helps pump up the inner thigh, is similar to the exercise with an expander, but it is performed in a block simulator, so you can adjust the weight. A special cuff is put on the leg, and a block carabiner is attached to it. You need to hold on to the support with your hand. Do three approaches 10-15 times, increase the load over time.
5. One more thing good exercise- This is a lying leg raise. It is suitable for those who want to know how to pump up the inner thigh at home, because it is very simple and convenient. You need to lie on the floor, lift your legs up and spread them to the side as much as possible. It is recommended to do 2 sets of 20-25 times.
6. Plie squats
For this exercise, how to pump up the inner thighs, you need to stand up straight, place your feet wider than your shoulders, and turn your toes outward. Inhaling, begin to lower yourself down and move your pelvis back. The deeper you go, the better, but do it until you feel comfortable. As you exhale, return to the starting position, pushing through your heels. Recommended to do 20 times 3 sets.
Don't put your body weight on your toes. Because of this, you isolate the load on the front muscles of the thighs. Also watch your knees. They should move clearly in the direction of the socks.
7. Side lunges
This exercise helps not only pump up the inner thigh, but also the front of the thigh and buttock muscles. Place your feet shoulder-width apart, with your toes slightly pointed to the sides. With your right foot, lunge as far as possible to the right side, while at the same time squatting and moving your pelvis back. Hold for a couple of seconds, then return to the starting position. Repeat similar steps for the other leg. Recommended to do three approaches 10-15 times.
When lunging, the heel should not leave the floor.
8. Swings
Swings are another good exercise for pumping the inner thigh; when performed correctly, they help tone and tighten this area. Take a position on your left side, lean on your hands, bend your right leg and place it in front of your left. Complete with a straight leg 15-20 flapping movements. Then roll over to the other side and repeat the same for the other leg. This exercise can also be done standing. Try not to lie on your side so that the maximum range of motion is at the top point.
9.Another one good way pump up the inner thigh - this is a “butterfly” exercise originally from the East. You need to sit on the floor, bend your knees, spread your knees to the sides and press your heels towards you. Rock your butterfly wings for a few minutes. Thanks to such actions, the muscles of the inner thigh are stretched.
Exercises with a fitball for the inner thigh
On the question of how to pump up the inner thighs, an indispensable assistant can become a fitball - a large ball that can be seen in many fitness clubs and sports stores. There are such exercises for the inner thigh using it:
1.Bringing your legs together with a fitball
A simple way to pump up your inner thighs is to squeeze a ball with your thighs. You need to lie on your back, raise your legs, and place the fitball between your thighs. If it’s hard for you to work with a large fitball, you can take a ball smaller size. Press your hips onto the ball, counting to 10 in your thoughts. Then relax the muscles. It is recommended to repeat the exercise 20 times.
2. Bend to the side with a fitball
You need to lie on your back, clasp the ball with your feet and raise your legs perpendicular to the floor. Stretch your arms to the sides and rest them on the floor. Tilt your legs first to one side, then to the other. It is important not to lift your shoulders off the surface. Repeat the exercise 10-15 times in each direction.
Yoga exercises for pumping the inner thighs
Exercises taken from yoga pay a lot of attention to the inner thigh. Just remember the well-known lotus pose, in which the hip joints fully open and the thigh muscles stretch well - this is an excellent pumping of the inner thigh. Of course, it can be difficult for a beginner, but regular training allows you to improve your body, flexibility and endurance. You can pay attention to the following yogic exercises:
1. “Shoemaker pose”
A fairly simple pose that can serve as preparation for the lotus position. She no longer pumps the inner thighs, but tightens and tones them. You need to sit on the floor, stretch your legs forward, stretch the back of your head up, straighten your spine. Maintaining this position, bring your right leg to the groin area. Hold it with your hand, now carefully bring your left leg. The weight of the body should be transferred to the ischial muscles and try to maintain balance until any discomfort appears.
2. “Noble pose”
You need to stretch your legs, put your feet together, bend your knees. Do not tear your feet away from each other, pull them towards the body, place your heels closer to the groin area. Use your hands to press on your knees, try to press them to the floor. Try to stay in this position for as long as you can.
3. “Perfection Pose”
You need to sit on the floor, bend your left leg. Helping with your hands, pull it towards the perineum. Then bend your right leg and place it on your left ankle. Use your fingers to place your feet between your shin and left thigh. First, you can lean against the wall - this will simplify the exercise.
So, the exercises with which we pump the inner thigh are not so difficult. The main thing is regularity. In the future, you can increase the load by increasing the number of times and approaches. You can also complicate the exercises by using dumbbells, weights, or increasing the weight on the machines. Simple sets of exercises will help to pump up the muscles that support the inner thigh, and get rid of cellulite, make your legs slimmer.
Video with exercises for the inner thigh
The inner thighs are one of the most common problem areas. It is worth noting that not only plump girls, but also slender girls have deficiencies in this part of the body. In order to tighten the inner thigh, you will need special machines or exercises. We will tell you more about them in the article.
The essence of the problem
The fact is that the skin in this place is thinner and less elastic, and the inner thighs are the place where fat accumulates the most. Accordingly, these are flabby places that can resemble jellied meat and even shake when walking.
Thin women have the opposite problem. As mentioned above, the inner thigh is where fat is stored. If a person has little fat, then a gap forms between the legs. The thinner the woman, the larger the gap.
It is worth noting that men have much less fat deposits on their legs; fat mainly accumulates on the abdomen. So they are less likely to suffer from inner thigh fat.
The muscles of the inner thighs are adductor muscles. This muscle group includes the gracilis, adductor longus, adductor magnus, adductor brevis, and pectineus muscles. The main function of this muscle group is to change the position of the hip. In other words, with the help of these muscles we bring our legs together and spread them apart.
How to tighten and pump up the inner thighs
Most people who want to change this part of the body want to lose weight and get rid of large quantities fat accumulated in this part of the body. Exercises that should help remove excess fat from this area and pump up the thigh muscles are focused on moving and spreading the legs, carried out with a certain effort.
However, it is worth considering that losing weight in one specific area of the body is almost impossible. So if you want to remove excess fat from this area, you need to lose weight overall. Exercises alone are not enough, you need to reconsider yours. Most diets provide for complete exclusion or severe restriction of fatty, sweet and starchy foods.
Such restrictions can affect not only weight, but also have a beneficial effect on the condition of the skin, namely, promote.
In addition to diet and exercise, cosmetic procedures can help tighten this area, as well as those that help remove excess liquid and make the skin more elastic. However, these procedures are auxiliary and are practically useless without diet and exercise.
What simulators are suitable for these purposes?
- To perform the exercises, you can use equipment such as a gymnastic ball.
- Dumbbells.
- Special exercise machines, some models of which can only be installed in the gym.
Among the simulators, a simulator that has special doors, which, in turn, have special protrusions for positioning the legs and are connected to a load, can help in putting this part of the body in order. When the sashes are brought together, the load rises, and when they are moved apart, it lowers. The load placed on the muscles of the inner thigh can be adjusted. By decreasing or increasing the load being lifted.
Special ones, used to strengthen the muscles of the inner thigh, are equipment that has two metal hinges, which are covered with soft and durable material. Thanks to the spring mechanism located at the junction of the hinges, they are located at an angle of ninety degrees relative to each other.
When pressure is applied to the hinges, the angle decreases; after the pressure is removed, they return back.
A gymnastic ball is simply a rubber ball filled with air.
It is worth noting that in addition to special exercise machines designed to work the muscles of the inner thighs, this area can be affected by cardio equipment such as a bicycle, a stepper, and a bicycle, which promote the loss of fat deposits and generally tidy up the leg muscles.
Purchasing exercise equipment
You can purchase exercise equipment and sports equipment in a special store, where sellers will explain all the features of the product offered, as well as through an online store, where, in addition to photographs, detailed information is provided technical specifications offered product.
How to choose the right one
When purchasing exercise equipment, it is necessary to take into account its cost, the maximum and minimum load that it puts on the muscles and other body systems and its types (the fact is that power loads not useful to everyone), as well as its weight and size.
What is the price
The cost of the simulator depends on its size, the load it exerts, functions and manufacturer.
Popular manufacturers
Most popular manufacturers exercise equipment and sports equipment are from CYBEX, and many others.
General principles of training for slender legs
Before you start doing the exercises, you need to warm up your muscles by doing a warm-up. After finishing the class, you should either do stretching exercises again, or do light exercises, for example, walking or spinning for five minutes. You can’t sit down and rest right away.
What exercises can help?
Exercises that will help tidy up the inner thighs are aimed at moving the legs with force, as well as stretching and loading them. This is the abduction and extension of the legs, performed with the use of special equipment and exercise machines, as well as without them, squats with and without a load, etc.
Exercise technique
You can tighten and pump up the muscles of the inner thigh at home, doing exercises for which you only need the desire to do them. It is worth noting that before performing exercises, for greater effectiveness, the muscles need to be warmed up, that is, warmed up. This can be done with stretching exercises.
Leg Raise
It is necessary to perform ten to twenty leg lifts. The most popular exercise, which does not require the use of special equipment, is lifting the legs from a side lying position.
It is necessary to take the starting position so as not to change the position of the body during the exercise, you can support it with your hand bent at the elbow.
Then also carefully return it to previous position. You can perform from fifteen to twenty lifts, after which you turn over to the other side and work the other leg.
In addition to lifting one leg, simultaneously lift both legs, tightly together, to a small height.
Exercise “scissors”
Thirty crosses must be performed. Another exercise that can be performed to reduce the volume of fat deposits in the area of the inner thigh, as well as to strengthen the muscles, is scissors.
You need to lie on the floor, raise your legs so that the angle between your raised legs and your torso is just over ninety degrees.
In this case, the distance between crossed legs should be at least twenty centimeters.
Squats are performed in sets, increasing the number of squats every week. Squats can also help get rid of excess fat on inside hips.
However, to work this particular muscle group, you need to do this exercise in a certain way.
You need to stand with your legs spread as wide as possible. In this case, the socks should not look straight, but to the sides.
When squatting, it is necessary that when bending your legs, an angle of ninety degrees is formed, and your thighs are parallel to the floor.
Many girls, doing fitness in a club or doing exercises on their own, sooner or later face the problem of insufficient development of the inner thighs. Traditionally, most exercises for legs and hips place the emphasis on the front or back. If the inner part of the thigh is worked out, it is done exclusively on an additive basis.
Inner thigh exercises will help you get ready for your vacation!
We all know that if you want to get flawless legs and thighs, you need to work on all areas and develop the muscles harmoniously. Today we will correct this annoying omission and devote an entire article to training the hips from the inside, and will also provide best exercises on the inner thigh. You can use the whole complex or choose the exercises that you like.
Exercises for the inner thigh
The exercises below can be varied in weight and number of repetitions, thereby adjusting the load depending on your level of training.
Sumo squats (with or without weights)
Spread your legs wide, turn your feet so that your toes point to the sides. Slowly squat with your back straight until right angle in the knees. Visually, your hips should form a straight line. Also slowly return to the starting position.
If you want to increase the load, pick up a dumbbell and squat with it. As you squat, you should feel tension in your hips and glutes.
Sometimes some people have trouble maintaining balance in a squat with their legs wide apart and feet turned out. If you can’t perform the exercise smoothly, just go to a wall or table and lean on your hands.
The sumo squat is the first exercise to include in your inner thigh training program.
This inner thigh exercise should be performed in three sets of 15-20 times.
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.
Shift your weight from one leg to the other, trying to bend your knees at a right angle.
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.
Legs to the sides and together in a lying position
Lie on your back on the mat, spread your arms to the sides, palms down. Raise your legs to a right angle with the floor, feet contracted. Spread your straight legs wide and return to the starting position. Try to work without inertia, avoiding sudden jerks.
This exercise is best done with weights on your feet. Make sure your lower back is pressed to the floor.
When performing this exercise, avoid sudden jerks. Extend and lower your legs smoothly, without inertia.
Perform in three sets of 20-25 times.
Exercise "clock"
Starting position: lying on your back, legs raised perpendicular to the floor, arms out to the sides for balance. Alternately draw a circle with each leg, as if your leg were the hand of a clock. First, lower your straight leg down and move it up through the side, trying to keep the distance to the floor as minimal as possible.
The second leg is extended upward. If you make a circle with one leg, do it with the second, while the first one is pointed at the ceiling.
Do it 10 times with each leg – change direction. Now lower your straight leg first to your chest and move it down to the side. Repeat 10 times with each leg.
Try to lower your leg as low as possible so that the circle is wide (knee straight, do not bend your leg). This exercise is not only aimed at the inner thigh, it also involves other parts of it and the abdominal muscles. I’ll say right away that the exercise is not the easiest, but believe me, the effect is worth it.
If you want to increase the load, put weights on your legs.
Hip adduction while lying on your side
Starting position – lying on your side on the mat. Lean on the forearm of your lower hand, and top hand place it in front of you at waist level or on your belt. Bend your upper leg at the knee and place your foot on the floor behind the knee of your lower leg. The lower leg is straight, the toe is directed towards you. Raise your lower leg as high as possible, trying to point your heel toward the ceiling.
Turn your heel toward the ceiling, otherwise your quadriceps will take on most of the load.
For each leg you need to do three approaches of 20-25 times.
Fitball, isotonic ring or other accessories
If you own additional fitness equipment suitable for performing inner thigh exercises, be sure to include these classes in your training program. Any exercise will become more effective if you do it while overcoming the additional resistance of the machine.
And now I’ll give you some useful and practice-tested tips that will help you make your training more effective and the results more tangible.
- Respect the principle of diversity. Alternate exercises and change the entire program every 2-3 months. Don't let your muscles get used to and adapt to the load.
- Focus on how you feel and how you perform the exercises. If you are training at home and not working out in a fitness club, do not be distracted by extraneous things.
- Once you are carried away by working on a specific area (in our case, the inner thigh), do not forget about training the remaining muscles.
- Do a short warm-up before your workout and stretch after.
Always remember why you are training and doing all these exercises. Each of us has our own motivation: some want to become slimmer and more beautiful, while others want to become stronger. And you already have enough of it, because otherwise you wouldn’t be reading this article. Remember that no desire is given without the opportunity to fulfill it. Start classes right now! Your desire is enough to take action and achieve results.
