What exercises for the inner thigh. Effective exercises for the inner thigh. Legs to the sides and together in a lying position

The inner thigh is the most problematic area that requires more attention than the rest of the body. You will need an integrated approach - special exercises, proper nutrition.

The content of the article:

Slender legs are every girl's dream and a wide variety of means are used for this. There are often situations when strict diets are followed and exhausting workouts are carried out, but the desired result still cannot be achieved. Simple recommendations and expert advice will help you cope with this problem.

Where to start losing weight at home?

The anterior group of muscles is adductor, while the posterior one works in the opposite direction and is considered medial. In order to pump up this muscle group, you need to work hard, since without special load during everyday life they are practically not used. No matter how intensely you move throughout the day, this part of the body is more prone to storing fat deposits.

Even when performing classic leg exercises, this muscle group practically does not work. In order not only to get rid of accumulated fat deposits, but also to model a beautiful muscle shape, you need to regularly perform a special set of exercises.

To ensure full load on this part of the body outside the gym, no special exercise equipment or devices are required. But you will immediately have to prepare yourself for the fact that the training will be difficult and exhausting, but only in this case will you be able to achieve the desired result.

How to tighten the inner thigh - exercises to work on at home

Squats

Of course, it may seem strange to some girls, but the muscles of the inner thigh respond perfectly to the simplest squats. This exercise is not only included in various complexes, but is also one of the most popular and effective.

Squats can be performed in several ways, but they will have different effects on the muscles. For example, in the case when the muscles in this zone do not receive any load at all, all movements should be very careful - the legs are spread as wide as possible, the toes are turned in different directions.

The depth of the squat is also important, as it directly affects muscle contraction and how correctly they stretch. The back should remain perfectly straight, with a deflection in the lower back. If you neglect this advice, there is a risk of damaging your spine.

While working on the technique of performing this exercise, you need to feel how the muscles located on the inside of the thigh begin to work. During the first workout, you should not give a heavy load or use weights. The muscles must adapt and adjust to the new mode of operation.

Over time, the correct technique will be developed, and it will be possible to gradually add weight. If there are problems associated with the spine, it is recommended to exercise in a special belt that will properly fix the lower back.

It is necessary to adhere to the correct squat technique:

• feet spaced shoulder-width apart or slightly wider;
• if weights are used, the main emphasis is on the heels, but not on the toes;
• during a squat you should feel tension in the muscles;
• at least 10 squats are performed;

Leg abduction

This exercise should only be performed on a hard and level surface:

• take the starting position lying on your side, legs remaining straight;
• lift your straight leg up and stay in this position for 5 seconds;
• return to the starting position;
• you need to lower your leg slowly, without jerking;
• perform at least 10 repetitions, gradually increasing to 20.

Exercise "scissors"

1. To perform this exercise, you need to lie on your back on the floor, with your arms along your body.
2. Place your palms under your buttocks.
3. Perform a leg lift of 15 cm, then you can increase it to 25 cm.
4. Perform approximately 20 leg crossings within a minute.
5. To achieve the benefits of performing this exercise, you need to perform 2-3 repetitions.

Jumping to the side

After completing the exercises described above, you need to switch things up a little and perform more active actions. To work the inner thigh, it is recommended to do side jumps. This exercise helps to more actively burn existing fat deposits in this area.

First, jump on the right leg for a minute, and then on the left. Do 2 sets of 20 jumps for each leg.

Lunges forward

This exercise is one of the most effective for the inner thigh, as it effectively strengthens the muscles. But you can also get a wonderful bonus - the muscles of the lower abs are intensively worked out.

You need to perform forward lunges according to the following scheme:

1. Stand straight, your back remains perfectly straight, your arms are located along your body, your legs are spread to the sides, look in front of you.
2. As you inhale, take a step forward, transferring the weight of your body to your extended leg.
3. Perform 10 lunges, then change legs.

At the end of the set of exercises, proper stretching must be performed. This will help relieve tension from tired muscles, and also minimize the likelihood of unpleasant muscle soreness the next day.

Stretching must be done correctly:

• first sit on the floor, your back remains perfectly straight;
• bend your legs and slowly spread them apart until your knees touch the floor;
• At first this exercise may seem very difficult, but after a week it will become much easier to do stretching;
• During the exercise, you need to ensure that your back remains straight;
• feet should be pressed against each other;
• Stay in this position for a few minutes and lightly spring your legs so that they gradually fall lower.

An excellent addition to the complex would be an exercise with a fitball, but if it is not possible to use it, you can replace it with a simple ball, which should be relatively small in size:

• take the ball and lie on the floor;
• bend your legs at the knees;
• place a ball or fitball between your knees;
• hold it with your leg muscles - press in and stay in this position for 5–8 seconds;
• then relax your muscles;
• for beginners, it will be enough to complete 20 repetitions, then take a short break and perform another approach.

How to tighten your inner thighs in the gym?

The program is not the most difficult, and you also need to start with light loads so as not to accidentally get injured. In the gym there is a special machine that allows you to work out the inner thigh. It is very easy to use, and no special physical training is required.

You can also use a simulator such as an expander. There are several options for training on it, but the simplest is the following - stand straight on the machine and perform side swings (10 repetitions for each leg).

In the gym, you can perform the following exercises that can effectively work out the inner thigh:

1. Leg bending on the simulator can be a great stretch before weighted squats.
2. Press with wide stance. It is important to straighten your knees completely; the technique must be strictly followed. If your toes are pointed in one direction, your knees should be in the same direction.
3. Squat with weight. Your feet should be wider than shoulder-width apart, your toes turned to the side, your back completely straight. A slow squat is performed, with dumbbells in your hands, the weight of which can be 3–6 kg, depending on your initial physical fitness. The dumbbells are placed in front of you, then pressed to your chest. 15 squats are performed, a break is taken and two more approaches are taken.

How to remove fat deposits from the inner thigh?

You need to follow a few simple nutritional rules:

• the diet should contain a large amount of raw vegetables and fruits;
• try to completely avoid potatoes, but occasionally you can bake them in their skins;
• remove everything fried and fatty from your diet;
• It is necessary to regularly consume a sufficient amount of fiber;
• do not overuse flour products; first of all, this rule applies to baked goods, white bread and puff pastries;
• it is important to properly combine slow carbohydrates and protein foods;
• Pickles and canned food are strictly prohibited;
• Don’t overeat before bed;
• you need to give up sweet milk, coffee with sugar, including sweet carbonated drinks, and store-bought juices;
• It is important to drink a sufficient amount of plain water, but without gas - at least 1.5 liters per day; homemade juices and herbal teas are beneficial.

To treat problem areas where there are fat deposits and signs of cellulite, you can use a coffee scrub, which is prepared as follows:

1. Take brewed coffee (100 g), it is advisable to use freshly ground product. Instant coffee or coffee powder is not suitable.
2. Olive oil (2 tbsp) is added to the coffee.
3. All components are mixed, and liquid honey (1 tsp) is added.
4. The resulting mass is applied to steamed skin after taking a shower, and the skin is worked through with a massage mitt.

An integrated approach to solving the problem is very important, so it is additionally recommended to use seaweed wraps. You can purchase them not only in a specialized store, but also in any pharmacy. For one procedure, several sheets of kelp will be enough, which are pre-soaked in water and applied to problem areas. The algae is fixed with a layer of plastic film. After about an hour, the compress is removed and the skin is rinsed with water, preferably taking a contrast shower. At the end, be sure to apply a moisturizing lotion or skin cream.

It is important not only to know what means and techniques will help tighten the inner thigh, but also what absolutely should not be done. It is prohibited to apply any warming creams designed to combat cellulite to this area. Also, do not rub this area too aggressively with a massage mitt or do a pinching massage. The fact is that in this area there is very sensitive, thin and delicate skin, while the vessels are located very close and as a result, unsightly and painful bruises may appear on the body.

Only a competent and correct approach will help tighten the inner thighs and get rid of the signs of cellulite. To do this, it is enough to exercise regularly, monitor your diet, completely eliminating harmful and high-calorie foods from your diet, including sweets.

How to dry the inner thigh, see the video below:

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 a strength training ball is a great way to hit a 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.

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, and place your right foot on a 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 take 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 don't leave 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 exercises for weight loss and their varieties, which this material will 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 up

The inner thigh can be tightened using a well-known exercise called “scissors.” With this exercise you can not only tighten your inner thighs, but also pump up your leg muscles.

In addition, the “scissors” method can be performed in three variants, which are determined by different types of physical activity. So, the first option is acceptable for women new to sports who are not used to training, but want to start at any age.

The second type of this type of training is characterized by an increase in load, so in addition to the legs, the abdominal muscles are trained. The third type of this exercise is acceptable for women who do gymnastics, and the new type of training will not provoke the appearance of pain.

Let's look at the technology for performing each of the three variations of the scissors exercise.

1.) The first way to perform the exercise is determined by performing the following actions:

• lie on your back;
• place your hands under your buttocks;
• press your back to the floor;
• raise your legs from the floor by 30-40 cm and spread them apart at a distance of 20 cm.

After adopting this pose, you need to begin an exercise that involves crossing your legs in different directions. It is important to keep your legs straight and not bend your knees. The exercise is performed in three approaches of 20 crossings at a time. The break between exercises should not exceed 1 minute.

2) The “scissors” exercise with a medium load involves doing the following::

• take the starting position, similar to the first method;
• raise your head and shoulders at a distance of 5 cm from the floor;
• cross your legs 25 times in one approach.

When performing the exercise, it is important to keep your whole body tense and not lower your head. After completing one approach, you should take a 1-minute break and repeat.

3) The third type of exercise “scissors” involves performing the following actions::

• lie on the floor and raise your legs from the floor to a distance of 45-50 cm;
• place your hands behind your head.

We begin to perform the exercise, and to do this, take a deep breath and, as you exhale, cross your legs and raise your torso, similar to the actions during training the abdominal muscles. Stay in this position for one second and return to the starting position. The number of repetitions is 20 times. After completing the exercises, you will feel the training of your leg and abdominal muscles, which makes the workout even more effective.

If you have not done gymnastics before this moment, then you should not start with the last option, since it is the most difficult, and after doing it you will feel unpleasant pain symptoms in the muscles (the next day). When performing all of the above options, it is important to exercise for weight loss - this is the correct technique, otherwise all the training will not be beneficial.

Exercises for weight loss at home

There are other types of exercises you can do at home that will also help strengthen your inner thighs. But first of all, before performing complex exercises, you should do a light warm-up. Warming up is necessary so that when performing complex exercises there is no muscle strain or injury. Therefore, first, lightly warm up the muscles for five minutes, and then perform such types of exercises as:

1) Lunges. Lunges are performed by adopting a position - standing straight with your feet apart, shoulder-width apart. In this case, you need to squat on one leg, and then on the other. It is important to monitor the position of the legs and torso. You cannot bend your knees and move your torso to the side. Everything should be done in one go. After lunging in one direction, you need to return to the starting position and lunge in the other direction. The number of exercises performed is 10-15 times in one approach.

2) Swings. You need to take a position - standing straight. One leg is raised up 90 degrees. First, the exercise is performed for one leg, and then for the other, 10-15 times. This action is performed in three approaches.

3) Leg swings using dumbbells. The exercise is performed by taking a pose in a standing position. First you need to tie a dumbbell weighing up to 2 kg to one leg or replace it with a 1-2 liter plastic bottle. After this, the exercise is performed by lifting the leg from the dumbbells, bent at the knee. The number of leg raises should be 10-15 times, and approaches - no more than three.

4) Plie or sumo squats. This type of training allows you not only to tighten your thighs, but also to make your butt firm. Therefore, the exercise is performed like this:

• take a stance, standing straight with your legs spread wider than your shoulders;
• your feet should be turned outward;
• perform squats in this position until you create a 90-degree angle in your knees.

At first, you can do a warm-up and not hold anything in your hands, but next time you can pick up a dumbbell, which will double the effectiveness of this workout. During training, it is important to keep your back and head straight without bending it.

5) Squats and leg swings. This method of training involves performing the classic method of squatting, only this is done on one leg, and the other should be placed in front of you. First you need to perform the exercise for one leg, and then for the other, 10 times. This type of exercise allows you to make your thighs and butt elastic, as well as get rid of fat folds on the skin.

Performing such a simple exercise for weight loss every day for 15-20 minutes helps improve your well-being, get rid of excess weight and transform your body. Therefore, if you want men to pay attention to you and your legs, then pay attention to your body daily by doing simple exercises.

Fitball, isotonic ring and other accessories

If you have additional accessories at your disposal, such as a ball or fitball, an isotonic ring, etc., then you can expand your horizons of muscle mass development by performing the following exercises:

1) Tightening your legs with a fitball. For this purpose, a fitball is used, which is used to compress the thighs. To do this, you need to lie on the floor, raise your legs up and hold the ball between them. In this case, it is necessary to squeeze the ball with your hips.

2) Tilts to the side. In this case, you need to take a similar pose to the previous exercise, but only place the fitball between your feet. In this position, it is necessary to bend first in one direction and then in the other. It is very important that when performing the workout, the torso is motionless and only the legs are working.

Workout in the gym

If you still have the desire and opportunity to visit a sports facility where there are various exercise machines, then you should not refuse this. Visiting the gym and training on machines will speed up the process of tightening the inner thighs and more. At the same time, it is not necessary to pay money to a personal trainer, because you can do the training yourself. What kind of training these are and how they are performed on simulators, we will consider further.

1) Reduction of legs. There is a special simulator on which the leg abduction exercise is performed. This type of training allows you to thoroughly work out the inner thigh, which will be noticeable after just a few workouts. During the exercise of bringing the legs together, the intimate muscles are also trained, which is no less important for women’s health.

2) Wide Leg Squat. The technique for performing the exercise for weight loss involves the use of two dumbbells weighing 2-6 kg. The main feature of this method of training is the correct placement of the feet and knees. The feet should be spread apart and the knees should be in the same position when performing a squat.

3) Leg extension. This type of training is also called “push”. The technique of execution is that you work with your legs in a reclining position, pushing away the load. With this training, the quadriceps muscle is worked out.

The gym has a lot of exercise equipment, as well as visitors who will also always help beginners in training certain muscle groups.

What kind of simulator is used?

The expander is the main exercise machine that is used to work out the muscles of the inner thighs. Using an expander, you can perform various exercises to lose weight. The most common is leg flexion/extension with an expander. By doing this exercise at home, you can pump up your leg muscles in just one week. It’s just important to remember that exercises using exercise machines cause muscle pain if you haven’t exercised at all before. To reduce these pains after training, you need to consume fermented milk products.

To train the muscles of the inner thighs, they also use a machine called the Thigh Master. It represents the following device, shown in the photo below.

This exercise machine is used both in the gym and at home. It is used not only to develop the muscles of the legs, but also the arms, so such a thing will never hurt at home, especially if you are seriously thinking about the slimness and fit of your body.

In conclusion, it is worth noting that to achieve your goal you need not only to have a simulator, but also the desire and desire to achieve a positive result. Only such exercises in combination will allow you to pump up your thigh muscles and make your legs slender and attractive.

While improving their physical fitness, many may have noticed that even with heavy loads, the inner thighs remain insufficiently toned. The solution to this problem will be special training, during which attention is concentrated specifically on this zone. Therefore, today we offer you an overview of the Top 7 most effective exercises for the inner thigh.

There are many exercises that use your legs. However, not all of them “specialize” in restoring tone to the thigh muscles. At the same time, there are several very successful and effective exercises that help eliminate sagging and reduce the volume of the problem area for many women and men. We will talk about them further.

For those who are interested in how to pump up their thigh muscles and get their legs in order, it will be useful to know the structural features of the body. This will allow you to understand how effective one or another is.

The inner part of the thighs is designed in such a way that flexion and rotation movements are possible due to the work of the large, short and long adductor muscles, as well as the gracilis and pectineus muscles. They are the most important and extensive; they are activated when climbing or walking up stairs. At the same time, they are considered the weakest, since they are most rarely used by a person in everyday life. And it was for them that a set of exercises was developed to restore the tone and attractiveness of the problem area. At the same time, during their execution, the muscles responsible for the excellent appearance of the legs, in particular the inner thighs and groin, are activated.

In addition, exercises designed to activate the adductors not only help strengthen muscles, but also allow you to get a lot of pleasant bonuses. Among the main benefits of such training:

• Reducing the risk of injury, which is possible due to weakness of the thigh muscles;
• Attractiveness and harmony of the area;
• Improved coordination and stability while standing, as well as during walking and movement;
• Attractiveness of gait;
• Correct and beautiful posture.

You can experience all the beauty and benefits of training if you approach the problem responsibly and exercise regularly at home, outdoors or in the gym. So, let's begin.

Exercise No. 1 – Plie

On your way to perfect shape, be sure to try plie squats, also known as sumo squats. It is very simple and accessible to many, and to increase the load it can also be performed with weights.

During this exercise, it is worth monitoring the work of the muscles in the problem area. It is very important that it is the inner thighs that are pumped. To do this, you need to perform squats from the starting position - standing with your legs wide apart and your toes turned to the sides. During a squat, you need to bend your knees so that they point in the same direction as your toes.

Having taken the starting position, straighten your back and clasp your hands at chest level. Slowly lower yourself as far as you can to feel the tension in your inner thigh. After a 1-2 second pause, smoothly return to i. p. You can start by doing 10-15 squats, increasing the number of approaches and repetitions in them. “Advanced” athletes can perform 2-4 sets of 20 squats each with additional weight.

When you are ready for more serious loads, you can use weights to enhance the effect of squats. When working out in the gym, you can use a kettlebell or dumbbells for these purposes, or at home you can use a bottle filled with sand. Holding the weight with both hands, perform a squat, smoothly lowering until a right angle is formed in your knees, and also smoothly return to the starting position.

Exercise #2 – Scissors

Another very simple, but very effective exercise that allows you to thoroughly work out the muscles of the inner thigh - leg swings on an incline or simply “scissors”.

Starting position – lying on your back with straight legs and arms parallel to the body. Raising your legs approximately 45-50 cm from the floor (approximately 45⁰), spread them as far as possible, then bring them together and cross them. The next approach is the same, but when crossing, change legs. It is recommended to perform 2-3 sets and 15-20 approaches each.

This scissor variation is also useful because it uses this area well. As a result, you can improve not only the appearance of your thighs in the area between your legs, but also tighten your abs, which is very important for most girls. (Note - exercise is contraindicated if).

Exercise #3 – Side Lunges

As in the previous case, this exercise will help quickly restore elasticity to the leg muscles. It is performed from the starting position - standing straight with your feet shoulder-width apart and your hands clasped at chest level.

Lunge with one leg to the side, keeping your knees and toes pointed in the same direction. Keeping your back straight, perform a lunge through the push with the other leg. Make sure that your knees maintain their correct position and do not go beyond the line of your toes. Such lunges will help pump up your inner thighs if you perform them for 2-3 sets and 15-20 repetitions.

Exercise No. 4 – Jumping

Jumping with legs crossed in the air is another exercise that justifiably takes its position in the TOP-7. It has brought a lot of benefits to many girls suffering from sagging and large thighs.

Starting position – standing straight with a straight back and tense abs. After jumping, lower yourself to the floor, crossing your legs so that your toes point in the same direction, but one leg is in front of the other, as shown in the photo. Next time you jump, switch legs. And repeat this 15-20 times for 2-3 sets.

It is worth noting that this exercise can also be useful for the muscles of the arms and upper shoulder girdle. In order to simultaneously tighten them, during jumps you can use the same technique to cross your arms extended in front of you.

Exercise No. 5 – Lying hip adduction

Lying leg raises are an equally effective exercise that activate the deepest muscles of the inner thighs, helping to strengthen them. To perform it, you need to lie on your side on the floor, leaning on your elbow, as shown in the next photo.

The leg that lies on the floor must be left straight, and the other leg must be bent at the knee and placed behind. In this position, you should perform hip adduction with a delay of 2-3 seconds at the top point.

To get the maximum effect from the exercise and strengthen the problem area of ​​​​the hips, it is better to perform the movements slowly. This will allow you to feel how each muscle group is pumped and understand whether you are reproducing the movements correctly.

Exercise No. 6 – Leg adduction with an expander

To perform this, you will need an expander, which can be purchased at any sporting goods store. Hook one end of the expander onto a stand or support at a distance of approximately 10-15 cm from the floor. Stand with your right side to the support and put the loop on your right leg. This leg will be the working leg, and the left leg will be the supporting leg.

From this position, stretching the expander, bring your working leg forward, trying to create a single line with the supporting leg (see photo). After completing 3 sets of 10 reps each, repeat the same with the other leg.

A similar exercise is performed by gym goers. Leg abduction in the exercise machine (crossover) is more convenient, because you have the opportunity to set and adjust the weight. Over time, the load can be increased, thereby increasing the effectiveness of training.

Exercise No. 7 – Leg abduction on the machine

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Another exercise that is considered a favorite among many girls who visit the gym. It is performed on a special simulator and allows you to tighten the inner thighs.

To begin, go to the machine and set the required weight. Sit on the seat and press your straight back tightly against the backrest, while grabbing the special handrails with your hands. Position your legs so that your feet are on the pads and your inner thighs are firmly pressed against the bolsters. As you exhale, bring your legs together using the muscles of your thighs. Pause at the extreme point and return your legs under control to the starting position.

Conclusion

These are perhaps the most effective exercises that will help many to pump up and make their leg muscles stronger, as well as. The technique for performing some of them can be learned by watching the attached video.

And in order to enjoy the results in the shortest possible time, keep in mind the basic rule: every workout for the inner thigh should begin with a warm-up and end with stretching.

Before you begin the main part of your workout, do a few warm-up exercises. Such exercise can consist of jumping, bending, swinging legs, etc. And after training, gymnastics should follow, aimed at stretching the adductor muscles.

A huge advantage of exercises aimed at developing the inner thighs is that they can be performed with your own weight and in any conditions - at home or in the fresh air. What’s even better is that this way you can increase the effectiveness of your workout by saturating your body with oxygen. Well, if you can’t exercise outdoors, try to thoroughly ventilate the room before practicing at home.

What representative of the fair sex does not strive for the ideal? Each of us tries to improve our figure, paying special attention to problem areas. One of these areas is the inner thigh. Problematic - because she's lazy. In everyday life, the muscles of the inner thigh are practically not used. And since the muscles are weakened, excess fat makes itself felt. Exercises for the inner thigh, aimed at reducing fat deposits and strengthening muscles, will help you avoid these troubles.

It is impossible to build beautiful legs if the muscles responsible for the slimness of the inner thighs are poorly pumped. Many girls who have successfully lost extra pounds by spring still remain dissatisfied with the appearance of this area. Why is this happening?

Training the adductor muscles: exercises for the inner thigh.

The fact is that the inner thighs are almost not used in everyday life. Weak muscles, fat and thin skin cause the legs in this area to become flabby and begin to sag. Even for skinny people, the inner thigh is often a problem area. And the appearance of the legs depends on the degree of its tightness. It also happens that the legs seem to be tightened, but there is a large gap between them. All these shortcomings can be corrected with exercise. But first, let's look at what muscles the inner thigh consists of and what functions it performs.

A word of warning about hips

A gap between the upper thighs is often a sign of malnutrition and wasting, especially when combined with a lack of muscle definition or muscle mass. Additionally, in photographs this gap is often removed or a model is created to create the gap. Additionally, some women's pelvic anatomy naturally allows them to stand with a gap between their thighs.

Apart from surgery and fasting, which are not recommended ways to change body shape, how can a normal woman achieve toned, lean legs and feel comfortable in her clothes?

The muscles of the inner thigh make up a group of adductor muscles, which include:

• thin adductor;
• adductor longus;
• adductor brevis;
• adductor magnus;
• comb.

The main function of these muscles is to adduct the thigh, in other words, to bring the legs together. This function tells us how to train the muscles to pump up the inner thighs. That is, perform any exercises to bring your legs together.

A realistic way to achieve the goal - hips

The ideal goal is to create lean, sculpted legs. The inner thigh may seem like an impossible area to target, but the muscles underneath the subcutaneous fat can be strengthened. They are used to anchor the leg and stabilize the pelvis during running and kicking, especially in single legs throughout the body. The best workout for your inner thighs involves standing exercises, especially on one leg, but you can also work this area while lying down.

Many of the exercises you will learn from Pilates and ballet.

Static exercises for beautiful hips For example, changing direction during a movement stretches the muscles while they are tightly contracted.

Avoid internal hip injuries by gradually warming up the muscles and tendons using dynamic stretches such as front knee raises, circling to lateral knee raises, leg to leg lifts and grapevines. At the end of your activity, cool down with static stretches such as middle splits, side lunges and butterfly stretches.

Inner thigh exercises

As mentioned above, almost all exercises for the inner thigh are performed to bring the legs together, and most of them do not require special equipment. This means that you can build muscles at home. The only thing you need is special weights.

Exercise "scissors"

If your goal is to tone your inner thigh, it's important to know that there is a whole set of interconnected muscles that make up the inner thigh. Each muscle works slightly differently, and they all work together with the other muscles in the leg. For these reasons, you should take a few different approaches to make sure you hit the different inner thigh muscles.

This exercise has two options. In each of them (but in the second much more), together with the adductor muscles, we work the abdominal muscles. Take a lying position on your back, stretch your arms along your body or, for convenience, place them under your buttocks. The back along with the lower back should be pressed to the floor. To do this, lift your head off the floor.

Raise your legs 30 cm from the floor and spread your legs to the sides. Perform a series of 20 repetitions of crossing your legs. Do 3 sets. You can use special weights.

As you may have guessed, you have to work your leg at different angles and with different movements to get to the inner thigh muscles. Of course, we should always work our legs in a balanced manner - this is ultimately what will improve leg movement, appearance and knee protection.

This means they bring a leg to the side - it's easy to remember, they add a leg. The abductors found more on the outer line of the leg are the muscles that abduct the leg away from the midline of the body - they abduct it like an abductor. For many of us, our abductors are stronger than our adductors, so our inner thighs are weak and our inner leg reflects this with a leisurely look.

2nd option. Without changing your position, lift your upper body 45 degrees from the floor, stretch your arms forward. Perform 20 crosses. Repeat the exercise 3 times. The abdominal muscles should be tense throughout the entire exercise.

The most effective exercises for the inner thighs

Ball exercise

The easiest way to work out and thereby pump up the inner thighs is to squeeze something with them. To do this, take a fitball or small ball. Take a lying position on the floor, bend your knees. Hold the ball between your knees. Squeeze the ball and hold it for a few seconds, then relax your legs. Repeat the exercise 20 times. Rest and do 2 more full times.

Plie squats

Stand straight, legs wider than shoulders, feet turned outward. As you inhale, begin to lower yourself down until your thighs are parallel to the floor. The deeper you squat, the better, as long as you feel comfortable doing the exercise. As you exhale, return to the starting position, pushing through your heels. Do 3 sets of 20 reps. You can use a dumbbell by holding a weight plate on top and placing it between your legs. In addition to the inner thigh, with this exercise you can

Swing lying on your side

When done correctly, this exercise helps pump up and tone your inner thighs. Reclining on your left side, lean on your arms, bend your right leg and place it in front of your left. With your straightened leg, make 20 swinging movements or until you feel a burning sensation in the muscles. You need to raise it as high as possible and lower it without touching the floor. Turn over to the other side, do the same with the other leg. Repeat the exercise.

Exercises for the inner thigh

Exercise "butterfly"

Sit on the floor, bend your knees, spread your knees to the sides, press your heels towards you. Swing your butterfly wings for a few minutes, thus stretching the muscles of your inner thighs.

This exercise doesn’t pump as much as it does a good job of pulling and toning the inner thighs. Sit on the floor, stretch your legs forward, stretch the back of your head up, straightening your spine.

Maintaining this extension, bring your right leg to the groin and hold it with your hand, now carefully bring your left leg.

Transfer the weight of your body to your sit muscles and maintain your balance without rounding your back until any discomfort appears.

Stretch your legs and place your feet together, bending your knees. Without lifting your feet from each other, pull them towards your body and place your heels closer to the perineum.

Press your hands on your knees, trying to press them to the floor.

Hold in this position as long as you can.

Sit on the floor, bend your left leg and use your hands to pull it towards your perineum. Bend your right leg and place it on your left ankle, placing your toes between your left thigh and shin. During the first lessons you can lean against the wall.

Inner thigh stretching exercises

Each session should end with stretching exercises, which not only prevents injuries and reduces pain, but also helps to lengthen the muscles, which makes the legs slimmer and more toned. The following exercises are suitable for stretching the inner thigh.

Exercise 1

Sit on the floor, spread your legs wide. Place your hands on the floor from behind, leaning your body back slightly, toes pointing towards you. Stay in this position for 30 seconds.

Your legs should be spread so wide that you feel a stretch in the adductor muscles located on the inner thigh.

Exercise 2

Now pull your heels towards you, spreading your knees to the sides (as in the butterfly exercise).

Pressing your hands on your knees, try to press your hips to the floor.

Exercise 3

Get on all fours, spread your knees to the sides, and pull your heels towards your buttocks. If you're doing everything correctly, you should feel a stretch in your inner thigh.

To summarize, to make the inner thigh more attractive you need:

• perform appropriate exercises;
• don’t forget about cardio training;
• maintain proper diet.

As you can see, most exercises can be performed at home without the use of aids. By doing this regularly, you can both pump up the muscles that support the inner thighs, reduce cellulite, and make your legs slimmer and more resilient. This means you can safely wear short skirts and revealing swimsuits this summer. Choose those activities that are closer to your spirit and be beautiful.

What representative of the fair sex does not strive for the ideal? Each of us tries to improve our figure, paying special attention to problem areas. One of these areas is the inner thigh. Problematic - because she's lazy. In everyday life, the muscles of the inner thigh are practically not used. And since the muscles are weakened, excess fat makes itself felt. In addition, the skin on the inner thigh is much thinner than elsewhere, making it less elastic. And thin skin and fat lead to sagging and sagging.

Exercises for the inner thigh, aimed at reducing fat deposits and strengthening muscles, will help you avoid these troubles.

Exercises for the inner thigh

Before starting your workout, don't forget to warm up. Perform each exercise 15-20 times, and if you have good physical fitness and are more resilient, repeat at least 25-30 times. Finish your workout with stretching.

Exercise 1. Wide squats

IP: Place your feet slightly wider than your shoulders, toes to the side, arms down along your body.

Squat down slowly for two counts. Hold this position for a second, and then also return to the starting position for two counts. Don't forget to keep your posture.

Exercise 2. Plie squats

IP: Stand on your toes, heels together, keep your posture straight, and straighten your shoulders. If it is difficult to maintain balance and maintain a straight posture, then stand against the wall.

Squat down smoothly for two counts and also return to the starting position for two counts. Remember to keep your heels together.

Exercise 3. Squats with a ball

IP: Feet shoulder-width apart, toes pointing straight. Take a small ball and place it between your legs just above your knees.

Tighten your inner thigh muscles while holding the ball and slowly squat for two counts. Stay in this position for a second and return to the starting position for two counts.

Exercise 4. Squats with dumbbells

IP: Feet slightly wider than shoulders, toes pointing to the sides. For the exercise you will need dumbbells: for beginners - 1.5-2 kg, for advanced ones you can make the exercise heavier and take 3-5 kg.

Slowly squat for two counts while simultaneously raising your arms with dumbbells to shoulder level. Pause for a second and return to the starting position for two counts.

Exercise 5. Squeezing the ball

IP: Lying on your back, legs bent at the knees, feet on the floor. The ball is held between the knees.

Squeeze the ball while contracting your inner thighs for 30 seconds. Then relax your legs and rest for a couple of seconds. Repeat the exercise.

P.S. And remember, just by changing your consciousness, we are changing the world together! © econet