Exercises for the adductor muscles of the legs. Effective exercises for the inner thigh

21.10.2019

Those who have tried to get rid of extra pounds on their inner thighs using diets are familiar with the 1 to 6 principle. A person who has lost as much as 7 kg will lose only 1 kg in the lower half of the body. How can you change this ratio, improving the shape of your hips faster and more effectively?

Is exercise effective for losing thigh weight?

The goal is to make your hips slim

The fullness of the hips in women cannot be “attributed” only to the hormonal characteristics of the body. In men, excess fat tissue is also often found in this area. Excess calories exceeding daily norm, easily accumulate and leave “problem” areas with great difficulty. Thus, nature takes care of supplies nutrients"for a rainy day".

The structure of the body itself contributes to this. The muscles of the inner thigh such as the pectineus, gracilis and adductor magnus are rarely used during everyday activities. Their function is to adduct the leg during lateral swings and rotate the hip when turning the toe outward.

Knowing these features not only explains the tendency of the inner thighs to accumulate fat. The need for physical activity is clearly visible. Well, since the goal of the classes is to make your hips slim, then training large muscles requires maximum quantity repetitions and significant loads.

The advantage of training the muscle group of the inner thigh is the simplicity of the exercises.

They can be performed both in a specially equipped gym and at home.

Exercises for the inner thigh: losing weight at home

The front and back surfaces of the thighs usually do not give women any trouble. These muscle groups contract repeatedly every day during, and other everyday activities. The medial surface also needs daily exercise for at least 20-30 minutes. Exercises are performed 15-20 times per approach and optimally help to remove the volume of the inner thighs:

Swing with straight and bent legs. Stand up straight. For comfort and balance, lean on your hands. Make swings towards the left and then the right with straight legs. Bend your swing leg at the knee and repeat the exercise.

"Scissors". Lean onto your back with emphasis on your elbows. Straighten your knees bent and legs pulled towards your stomach. Spread your legs as wide as possible and bring them back.

Swing your legs while lying on your side. Take a position and bend your knees with the leg on top. Place it in front of you and rest against it. With maximum tension, swing up with the other leg. Change position and repeat the swings.

"Grand plie" or "sumo". Take a position with your feet wide apart and your toes pointed outward. Watch your posture and squat slowly. The bottom point of a squat is the moment when your thighs become parallel to the floor (knees bent at an angle of 90 degrees). Return to the starting position. To maintain balance, it is allowed to touch a horizontal or vertical surface with your hands.

"Bow and Arrow". Shift your body weight onto your leg bent at a 90-degree angle, leaving the other leg as far apart as possible. Hands are in front of you or on your belt. Roll on your legs to the right and left, slowly shifting the center of gravity of your body. Keep your back and pelvis straight.

effective exercises for thighs

How to spend maximum calories at home?

Leg weights will help increase the intensity of your workouts, and therefore your calorie consumption.

For training at home, weights weighing 500 g are most often used,

Certainly, leg weights are much more comfortable than dumbbells, but any additional sports equipment will help increase the effectiveness of regular activities:

Increased exercise burns fat cells faster.
Increase intensity, forcing muscles to work more efficiently. Consequently, the strength and endurance of muscle groups increases.
They do not require a special set of exercises.

Video workout of the inner thigh, aimed at reducing fat deposits and strengthening muscles.

Fitness equipment for home

exercises with fitball

An easy exercise to lose weight on the inner thighs with a regular ball: Sit on a chair or bench and place a small rubber ball between your knees. Squeeze it by tensing and relaxing your muscles. It is advisable to do 4 sets of 10-15 compressions.

Overcoming the resistance of various exercise machines will also help increase the effectiveness of your training:

. Let's practice squats: firmly squeeze the saddled ball with your feet. In this case, the feet rest on the floor, and the arms are spread to the sides. Shift your body weight from one leg to the other.

One of the main advantages of this projectile is the absence of force on the spine.

There are other advantages:

The fat layer is burned more intensely due to additional load and light massage in the places where the body comes into contact with the exercise machine.

Coordination and plasticity of movements improves.

Isotonic rings. The “butterfly” makes it possible to perform the usual set of exercises with a greater load.

The simulator is compact and allows you to select the degree of load according to your well-being, depending on the density of the material.

Seated Exercise: Sit with your knees at a 90-degree angle. Place the exercise machine between them. With your hands on the handles, squeeze the rings with tension internal muscles hips

Effective training scheme

squats to work the inner thighs

A light cardio warm-up leading into a moderate-intensity workout.
Jumping rope or plyometric exercises.
Lunges with shifting the center of gravity of the body. The recommended exercise is “Bow and Arrow”.
Squats.
Cardio training of medium intensity, with a transition (depending on how you feel) to high loads.
Stretch marks.

Exercises for the inner thighs in the gym

Hackenschmidt simulator

The main advantage of training on a simulator is comfort and the ability to concentrate effort on working with a specific muscle group:

. Having changed the classic stance to a wide one in the Smith machine, spread your toes to the sides. Try to squat as deeply as possible, trying to touch your calves with your thighs. An overhand grip is recommended for the bar. Maintain good posture and do inhalation and exhalation exercises.

Contraindications

When performing swings and squats, which form the basis of sets of exercises for the inner thighs, the load primarily falls on the joints of the lower extremities and the spine. Fitness equipment allows you to make it softer and more gentle.

Such loads physiologically strengthen the musculoskeletal system and cardiovascular system. They have virtually no contraindications and are recommended even for people aged or in the period of post-traumatic rehabilitation. While working with heavy weights deforms the cartilaginous menisci and develops inflammatory joint diseases.

The following pathologies may be a direct contraindication to any type of training:

Arthritis, arthrosis and other joint diseases during exacerbation.
Thrombophlebitis, varicose veins, fragility of blood vessels and some other abnormalities in the functioning of the vascular system. Including hypertension and a tendency to stroke.
Heart disease with the possibility of a heart attack.
The rehabilitation period for surgical intervention on the abdominal organs.
Inflammatory kidney diseases.
Less than a year after operations and injuries of the musculoskeletal system.

You can often hear about the possibility of losing weight in your thighs in just a week. There are no miracles, so give up hope for instant results. Remember how long it took for extra pounds to accumulate on your hips.

You can see results in just 3 weeks with an integrated approach, including regular training and diet.

For many representatives of the fair sex, the inner thigh is a problem area. If sagging skin is not visible in cold weather, then in summer this problem can prevent you from wearing short outfits. Lack of muscle tone and excess volume drive many women and girls into despair, and in order to have ideal leg shape by summer, you need to regularly train your inner thighs. Let's talk in more detail about what exercises are effective for this problem area.

How to tighten and pump up the inner thigh muscles

The attractiveness of your legs diminishes over the years if you have too thin skin or weak muscle tissue on your legs. inside hips Walking or running in ordinary life does not affect this problem area, which leads to the accumulation of fat, weakening of muscles, and the appearance of cellulite. Sports exercises do not always affect the capricious zone, so when choosing strength training, make sure that it contains physical activity for slimming legs.

Before you start working out your leg muscles, you must first get rid of excess weight, otherwise even hard training will not give the desired result. Working with internal part thighs includes exercises on a treadmill, orbitreks, steppers, squats in Smith, squats on a Hackenschmidt machine, exercises with a Thigh Master leg expander and other exercises, which will be discussed a little later.

Intensive weight loss without strength training and proper muscle development will certainly lead to the formation of loose skin on the inner thigh. Fat, similar to the fat fold on the abdomen, easily forms there. To get the perfect shape of your legs, you don’t have to turn to a trainer - a comfortable home environment is even better for this.

Pumping up the muscles of the inner thighs at home means giving them beauty, improving blood circulation in the intimate area, and strengthening the genitourinary system. First, let's look at the rules that professionals advise to follow when practicing at home:

The set of exercises includes 2-3 types.
Each leg needs to be worked separately.
The number of repetitions is maximum.
Increase the repetitions with each workout.
To increase the load, it is advisable to use light weight dumbbells.
The set of exercises begins with a warm-up, using running, jumping rope, squats, swinging arms and legs.
Classes are held regularly.

A set of exercises for training at home

Plie squats

This type of squat is effective for the inner thighs and strengthening the gluteal muscles. Place your legs wide, turn your toes 120 degrees. Keep your back straight and slowly squat as you inhale until your legs reach a 90-degree angle. Hold, exhale, and then return to the starting position, but do not straighten your knees. Perform 4 sets of 15-20 reps.

Hip abduction

This exercise works several muscle groups at once. Stand straight, take your left leg to the side. Pull your left toe towards you, tighten your abs. Stretch your arms straight forward, crossing your fingers. As you exhale, lift your left leg, and as you inhale, lower it, but do not touch the floor. Perform 2 sets of 15 swings for both legs.

Scissors

This exercise will help reduce subcutaneous fat in the inner thighs, remove fat from the “ears” and pump up the muscles of the buttocks. Lie on your back, place your hands under your buttocks to support your back. Make sure that your lower back does not leave the mat during the exercise. Raise your legs 8 cm, make energetic swings reminiscent of scissors. Then, on a count of 10, lower your feet to the floor. After a second pause, repeat 3 more sets of 10 times.

Side Lunges

The medial muscle group of the hip region works here and blood flow in the “breeches” area increases. Do this exercise with dumbbells to strengthen your inner thigh muscles. Stand straight with your feet together. Take a step to the side with your right foot, then squat down on it. The left leg remains straight. Press the inner arch of your foot firmly to the floor and use the muscles of your supporting leg to push yourself back. Perform 10 lunges with each leg.

Leg spread

This exercise is called "stretching". It allows you to work the muscles of the inner thigh. Sit on the floor, spread both legs to the sides without bending your knees. Bend your torso forward, reaching your toes with your hands. Hold for 15 seconds, come back. Don't stretch yourself to the point of pain. There should be no discomfort during all movements. Repeat the stretch 10 times.

Swing your legs

Swings are a workout for the inner thigh. Many people are familiar with side swings from school physical education lessons, but behind the apparent simplicity lies the benefit for creating slender legs. Stand sideways to a support (chair, wall, sports wall). Tighten your stomach, keep your back straight, and do not tilt your shoulders to the side. Swing your legs to the sides, like a ballerina at the barre. Having reached the maximum height, lower your leg without touching the floor. Repeat 10 swings with each leg.

Martin

This is a classic for strengthening the buttocks and an opportunity to pump up the muscles of the inner thigh. Stand on your right leg and bend your left at the knee. Place your left foot opposite your right knee. Slowly straighten your left leg, moving it back, so that the pose resembles a swallow. Slowly, without jerking, return it back. Perform the “swallow” for each leg 10 times.

Video: How to remove ears on thighs at home

In order for the loads in individual fat burning exercises to produce the expected results, the training program must be performed correctly. If you do the exercises yourself, then look at the photo, which shows the correct poses. But videos that show the movements in detail will help you better strengthen your inner thigh. See the program “Everything will be good” for exercises from Anita Lutsenko on how to remove your hips:

Exercises in the gym

Strengthening the inner thigh will go faster under the supervision of an experienced trainer in the gym. Special exercise machines, barbells, and dumbbells help a lot with this. We present 4 effective exercises to reduce fat on the inner thigh.

Leg abduction in the simulator. This is an exercise that is difficult to make a mistake. Its execution is based on moving the legs to the center of the body using a special simulator. The thighs are initially located at a distance from each other, and it is easy to pump up the inner part of them, overcoming the resistance when they are compressed. To get maximum effect, spread your legs without reaching the starting position. Perform 15-20 compressions.
Leg extension on the simulator. The main goal of the exercise is to pump and burn fat in the lateral and frontal thigh muscles. Here, pay attention to the execution technique, because during leg extension, the knees are heavily loaded. Take a seat on the machine, rest your shins on the bolsters, keep your knees at an angle of 90 degrees. Grab the handles on the sides of the machine with your hands to keep your back motionless. Inhaling, straighten your legs, fixate at the top for 15 seconds. Extend your knees gradually as you exhale. Repeat 10-15 times.
Squat with dumbbells. This exercise is also called “sumo squats”. It is done with weights, with one dumbbell or kettlebell, in order to develop muscle mass hips and remove excess fat. Place your legs wide, with your feet turned in different directions. Take the weight with both hands and hold it below parallel to the body. Keep your back straight as you bend your knees. When knee joint bend up to 90 degrees, then hold for 10 seconds, and smoothly, without jerking, return back. Repeat squats 15 times.
Wide press. This exercise, in addition to strengthening the inner thigh, develops the gluteal muscles. It is performed on a special simulator with a platform. Place both feet on it, spread wide, turning your feet 45 degrees. As the platform moves down, inhale and bend your legs at a 90-degree angle. Then press the platform upward as you exhale, without bringing your knees together, strongly tensing your buttocks. The pace of execution is 2 seconds down, 1 second up. Perform 15-20 presses, do not get up from the machine abruptly when finished.

Exercises with a fitball for the inner thigh

Exercises with a fitball will help remove fat from the inner thigh. The effect can be achieved in 20 minutes of training 3-4 times a week. Let's look at popular exercises.

Reduction of legs. Lift both legs up while lying on your back, then place the ball between your thighs. Press your muscles onto the exercise ball for a count of 10, then relax. Do 25 reps.
Tilts to the side. Lying on your back, grab the ball with your raised legs. Tilt alternately in different directions without touching the floor. Shoulder girdle remains motionless. Bend 15 times in different directions.
Squats from a standing position. Take dumbbells in your hands for weighting, place your left foot on the fitball. Squat down slowly, bending your right knee. Hold yourself, then slowly rise up. Do 15 squats for each leg.

Stretching exercises

Stretching the inner thigh will increase flexibility and develop joint mobility. These are smooth movements that are performed at a slow rhythm. While stretching, hold each position for 30 seconds. This type of exercise is considered effective:

Butterfly. This is a special exercise, the essence of which is to bring the hips together and spread them apart. It is better to perform it with an expander, then all the muscles of the body will be involved. With your back straight, sit on the floor, bend your knees, then bring your feet together. The closer your feet are to your body, the greater the load on your hips. Smoothly lower your knees to the floor without changing the position of your feet. Pause at the point of maximum stretch, then bring your knees back. After 5 seconds, start the exercise again. Do 15-20 stretches.
Leg-split. To perform a cross split, practice. But it doesn't hurt to try to make your inner thighs more elastic. Sitting on the mat, spread both legs wide apart. With a sliding movement, transfer the weight of your torso to your arms and tilt it forward. Raise your pelvis, resting your hands on the floor, then slowly sit on the cross splits. Do not cause yourself discomfort - do not allow yourself to feel pain! Carefully go back.
Half twine. Lunge wide forward with your left leg. Place your right knee on the floor, rest your hands on the floor. Lower yourself so low to the floor that you feel a stretch. The foot of the left leg must be further than the knee. Hold this position, then return and change sides. Perform 5-7 repetitions in different directions.

Which exercise machine is used for the inner thigh?

An excellent exercise machine for the inner thigh is the Thigh Master, which is used both at home and in the gym. It takes up little space and is designed to work on several problem areas of the fair half of humanity: buttocks, breasts, thighs. We also note the professional Smith and Hackenschmidt simulators, with the help of which it is easy to strengthen muscles inner thighs in the gym. They make it easy to do bench presses and squats.

Which part of the body receives the most attention during training: stomach, sides, riding breeches, buttocks (where would we be without them), arms, legs and chest ( general concept). What do we always forget? Legs are trained with general exercises, and the load mainly goes to the outer side of the thigh, while the inner side remains without due attention and load. As a result, it suffers, cellulite begins to appear and the skin becomes flabby even against the background of general physical training. We are ready to help this state of affairs, and we offer for consideration to a wide audience of women who strive to make their body ideal, exercises for the inner thigh, designed to work additional muscles.

Exercises for the inner thigh

To ensure your inner thighs are pumped up, you should include 6 additional exercises in your regular workout schedule. To ensure your hips acquire the desired shape, direct your training to:

weight loss ( strength training, rational nutrition);
complex work on the legs and hips;
performing exercises both to tighten the inner and outer thighs;
stretching (stretching);
thigh lifting using massage and cosmetics.

Exercise #1 – Scissors

Lie on your back and place your arms along your body. Raise your legs 30 cm from the floor and cross your legs as if cutting with scissors. Perform exercises for the inner thigh in several sets, the ideal number is 3 sets. Perform scissoring 10 times for each leg. Try not to take breaks.

Exercise No. 2 – Frog

Lie on your back, you need to raise your legs up to form an angle. Place your heels together and point your toes out to the sides as much as possible. Slowly bend your knees to keep your heels together and your toes apart. As you straighten your legs, try to tense your muscles. Perform curls 10 times every 3 sets.

Exercise No. 3 – Lunges from one leg to the other

Stand straight, place your feet shoulder-width apart, straighten your arms in front of you. Perform forward lunges. From the starting position, take a step forward with your left foot. Try to touch the floor with your right knee while squatting. Get back to the starting position. Switch legs and do the same exercise with the other leg. Do it 10 times.

Second option of lunge to the side

Starting position: standing, arms in front of you. Take a step to the side with your left foot. Bend your right knee and shift your body weight to right side, while the left leg should be straight. Freeze in the pose. Then roll onto your left leg and slowly transfer your body weight to your left leg, keeping your right leg straight. Do 10 times for each leg.

Exercise No. 4 – Squeezing the ball with your knees

To perform the exercise you will need an elastic ball. Lie on the floor and on your back, place the ball between your knees and press. Place your hands along your body. Lift your pelvis up, drawing in your stomach. The entire body should form an even plank. While performing the stance, squeeze the ball intensely with your knees, training your inner thighs. You need to be in the pose for about 60 seconds. Repeat 5 such passes.

Exercise No. 5 – Raising the leg from the inside

This exercise is aimed at working the inner thigh. You need to lie on your right side. Support your head with your hand bent at the elbow. Bend your left leg and place it in front of your right leg near the knee. The exercise consists of lifting the right leg up above the floor 30 cm. Repeat the lifts 10-15 times for each leg.

Exercises for the inner thighs tighten the skin, tighten muscles and burn fat on the thighs.

Exercise #6 – Resistance pumping of thighs

To consolidate the effect of the previous exercises, pump your hips using an expander. Pull the band over the bottom of your legs and stand in a pose with your feet shoulder-width apart. Place your hands together in front of you. Step your left leg out to the side against the band, then return your leg to the starting position and do a deep squat. Perform this alternation of squats and resistance for each leg 10 times.

Start doing exercises for the inner thighs to restore the slimness and beauty of your legs.

The most in an efficient way losing weight inner thigh is integrated approach. Worth sticking proper nutrition, massage to redistribute fat under the skin and, of course, exercise regularly. A compiled program is the best opportunity to change yourself.

Beautiful and toned legs are the dream of every girl. Trying to improve them appearance, women don't come out gyms. It's worth remembering to achieve maximum results, use physical activity in combination with a healthy diet and the right routine day. Eat less flour, salty and sweet foods; include more greens, vegetables and fruits in your diet. Move more! To remove fat from the inner thigh, use our tips and a set of exercises for weight loss. The exercises were developed by a professional trainer and are aimed at losing weight in the inner thigh. Do the workout regularly and the results will not keep you waiting!

A set of effective exercises for the inner thigh at home

Effective exercises for losing weight in the inner thighs

Technique:

Starting position – lying on your side. Straighten your lower leg and lift it off the floor, leaving it suspended.
Place the other one in front on the floor, bend at the knee.
Use your forearm as a support. Exhale and lift your lower leg straight.
Inhale as you lower.

Number of repetitions: 3 sets of 15 reps for each leg.

Exercise "frog" for losing weight in the inner thigh

Technique:

Stand with your feet wider than shoulder-width apart. Bend your legs, move your buttocks back.
Spread your knees to the sides and reach your hands towards the floor.
Jump up. Your arms should be above your head and your feet together.
Land in your original position.

Number of repetitions: 3 sets of 10 repetitions.

Remove fat from the inner thigh: side lunges

Technique:

Stand up straight. Take dumbbells in your hands.
Bend one leg at the knee so that it is no further than the level of the toe. Leave the other one away. Keep your back straight.
Return to the original position, while focusing on the bent leg.

Number of repetitions: 4 times 10 repetitions for each side.

Plie exercise at home for weight loss

Technique:

Place your feet wider than your shoulders. Pick up a dumbbell to make it more challenging.
Squat. Make sure that your knees do not go beyond the level of your feet.
When rising, focus on your heels.

Number of repetitions: 4 sets of 15 repetitions.

Exercise “Bridge with statics”

Technique:

Lie down on the floor. Bend your knees and keep your arms parallel to the floor. Exhale.
Lift your pelvis up. Try to form a single straight line from your body to your knees.
Tighten your inner thighs. Lock the position.

How many: 3 sets of 1 minute.

If you start practicing diligently, you will notice a small result within a couple of weeks. However, it would be a mistake to assume that the process of losing weight on the inner thigh is quick and easy. Quite the contrary. That is why you need to be patient and start training at home right now.

Do you have a good figure? But would you dare to wear a bikini on the beach? No? Do you have a complex about your bulging belly, folds at your waist, or “ears” on your inner thighs? Under clothes, all these figure imperfections are absolutely invisible, but when undressing they attract attention. close attention. In order to put the body in order, urgent measures are needed, and this cannot be done without training. In this article I want to talk about how to get rid of fat deposits on the inner thigh. After all, it is in this place that the muscles quickly lose their tone, becoming prematurely flabby and sluggish. There are effective exercises for the inner thigh that can solve this problem.

Squats

Squats are great leg exercises. They are good because they strengthen not only the inner thigh. Both front and front work lateral muscles, as well as the buttocks. To achieve optimal results, you need to perform the following exercises for the inner thigh 30-40 times in a row:

From a standing position, do squats all the way;

From a standing position, do half squats, that is, bend your knees, but not squat all the way;

Starting position: standing on the floor, spread your legs as wide as possible, toes pointing to the sides. Slowly squat all the way, then return to the starting position.

Swing your legs

Leg swings (as exercises for inner thigh) are very effective. They can be done in any position: standing, sitting or lying down. So, a few useful exercises:

Starting position - feet on the floor, you recline and lean on straight arms, without touching the floor with your back and looking at the ceiling. Make swings alternately with your right foot and then with your left;

Lying on the floor on your side, leaning on your elbow, raise your upper leg, then lower it. You need to repeat 40-50 times. Turn over and do the same with the other leg;

Lying on the floor on your back, do the “scissors” exercise - bringing your legs together and spreading them. Repeat 30-40 times.

Jumping

Jumping is a very dynamic exercise for the inner thigh. You can perform them simply on the spot or with a jump up. Do 50-60 jumps in a row. This promotes active burning of calories, and, as a result, reduction of fat deposits on the hips.

And at the end of the workout - stretching

Stretching at the end of your workout is very important. It will help prevent muscle pain that occurs the day after doing an exercise for the inner thigh muscles. In order to stretch, you need to do the following: sit on the floor, bend your knees, press your feet together, spread your knees to the sides and try to touch the floor with them. You need to stretch 7-10 times until mild muscle pain appears. We looked at what you can do at home. You don't need exercise equipment or any sports equipment for this. You just need to do the exercises daily, setting aside 30-40 minutes for exercise. By following these recommendations, you will quickly get into great shape and be able to wear the most revealing clothes to the beach.