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 inside thighs 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 the 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 condition of the inner thighs for most women is actual problem. The skin there is much thinner, which makes this area less elastic. And the area on the inner thighs is the most favorite place for fat accumulation. Over time, this causes the skin on the inner thigh to become loose and begin to sag. How to avoid this? First of all, you need to reduce the amount of fat you consume, and secondly, start doing exercises for the inner thigh.
It should be noted that this area often causes problems not only for women who are overweight, but also for thin representatives of the fair sex. Often in thin women this area between the thighs forms the letter “O”, which is aesthetically unattractive. Inner thigh exercises can also help reduce this gap between your thighs.
Muscles of the inner thigh
The muscles on the inner thigh consist of a group of adductor muscles. The adductor muscles are the adductor longus, gracilis, pectineus, adductor magnus and adductor brevis muscles. The main function of these muscles is to bring the legs together. It turns out that these muscles work precisely when we bring our legs together. Therefore, all exercises for the inner thigh are based specifically on strengthened contraction of the legs.
How to reduce fat in the inner thigh area?
Many women are concerned about how to remove fat from the inner thighs. It should be noted here that it is possible to remove fat in this particular area of the body, without affecting others, only with the help of liposuction.
But in order to simply lose weight and make your figure more beautiful, it is important to choose correct complex exercises aimed at specific areas of the body.
If the weight is normal, and the sagging of the inner thighs is caused not by an excessive amount of fat, but by weakness of the adductor muscles, then this is quite easy to correct. It is enough just to do exercises for the inner thigh. The most effective ones are listed below.
Exercises for the inner thigh
All the exercises described below can be performed by both women and men with equal success. Before starting the exercises, it is recommended to do a warm-up warm-up.
1. Swing your legs in horizontal position. Leg swings for the inner thigh must be performed slowly and with effort. A greater effect from the exercise can be obtained if you use special leg weights. So, you need to lie on your side, leaning on your arm or resting your head on your outstretched arm. Bend the leg on top at the knee and place it in front of you behind the knee of the lower leg. Pull the toe of your lower leg towards you. Raise your lower leg slowly, then slowly lower it. Don't put your foot on the floor! If you place your lower leg on the floor, you will reduce the load on the muscles and reduce the effectiveness of the exercise. Then roll over to the other side, take the starting position and repeat the exercise with the other leg. Do the exercise for the inner thigh until you feel that the leg muscles are “burning”.
2. Exercise “scissors”. This exercise, despite its apparent simplicity, is very effective for the inner thighs. In addition, in the process of performing this exercise, the abdominal muscles are also stressed. So, lie down on the floor, place your hands under your buttocks so that your palms face down. It is also advisable to lift your shoulders off the floor and reach your chin towards your chest. But if this is difficult for you, you can simply lay your head on the floor. Raise both legs 30 cm from the floor and extend your toes. Vigorously spread and cross your legs. Spread your legs by about 20-30 cm. Your legs should be tense, and your stomach should be pulled in and also tense. It is necessary to make at least twenty crossings, then rest for a few seconds and repeat the exercise again.
3. Exercises for the inner thigh with a ball. To perform these exercises you will need an elastic rubber ball.
- Lie down on the mat and bend your knees. Feet should be on the floor. Hold the ball between your knees and extend your arms along your body. On the count of times, squeeze the ball with your feet, trying to squeeze it as tightly as possible. And on the count of two, relax your legs. Do this exercise 30 times.
- Stand up straight and hold the ball with your feet, just above your knees. On the count of one, squat down, trying to hold the ball with your feet, and on the count of two, rise up. Do this exercise 15 times.
4. Squats and lunges.
- Plie squat. You need to stand up straight, with your legs spread as wide as possible. Toes should point to the sides. Squat down for a count of one, trying to lower yourself to a line parallel to the floor. The back should be straight. On the count of two, slowly rise up. It is necessary to do up to 30 such squats. The exercise will be much more effective if you perform it with dumbbells for your arms.
- Side lunges. Stand up straight, put your hands on your waist. On the count of one, lunge into left side, while bending your left leg at the knee. The knee should not extend beyond the toe of the left foot. The right leg is straight and extended. The exercise is more effective the lower you go when lunging. This exercise must be done 20 times for each leg.
Incorporate these inner thigh exercises into your routine daily exercise and try to devote at least 15-20 minutes a day to them. After doing these exercises, be sure to do some stretching exercises for your inner thighs.
The gap between the thighs is considered an indicator of slender legs. But what to do if it is not there? Go on a diet, do body wraps? Yes, both are very useful, but Without special exercises for the inner thighs, you are unlikely to achieve anything. These exercises, firstly, help to lose weight in the problem area, secondly, strengthen and tighten muscles, and thirdly, help reduce the appearance of cellulite.
Start each workout for losing weight in this area with a warm-up - any aerobic exercise (running, walking, aerobics, step aerobics, jumping rope, etc.). After you have warmed up (and this should take you at least 15-20 minutes), you can begin to perform the main set of exercises.
The most effective exercises for the inner thighs
After warming up, begin performing the main exercises. Repeat each 20-30 times (if it is performed with one leg or in one direction, do 25-30 repetitions in each direction). Do 3 approaches for each exercise. Don't rest between sets. You can rest for 30 seconds between exercises.
- Jumping with squats. Starting position – standing, feet shoulder-width apart. Sit deeply and come out of the squat with a strong, high jump.
- Shaker. Stand straight, feet shoulder-width apart, half bent, hands on hips. Push your pelvis forward sharply - you should feel your buttocks and thighs shaking. Also sharply throw your pelvis to the side. Back. The other way. Do 20 repetitions in circles in each direction. This is an exercise for the inner thigh, outer surface hips, buttocks and waist.
- The starting position is the same; this exercise for the inner thigh is similar to the previous one, but is performed more smoothly. Do circular rotations with your pelvis, first in one direction, then in the other.
- The starting position is the same. Move your hips forward and to the right while straightening your left knee. Make a semicircle with your hips back and, gradually bending your left knee and straightening your right, smoothly move them forward and to the right. Then also go back forward and left.
- The starting position is the same. Do the same “figure eight” with your hips, but in the opposite direction: first move your hips back and to the right, then a semicircle forward, then move your hips back and left, a semicircle forward. Make sure that your knees are bent and that as you move your hips out to the side, the opposite knee is straightened.
- The next exercise for the inner thigh is plie squats.. Starting position – standing straight, legs spread wide (at a distance of about a meter), toes turned outward. You can place your hands on your hips or fold them across your chest. Move your pelvis forward a little; your back should be straight during the exercise and not lean forward. Squat forward as deeply as possible, keeping your knees straight out to the sides. Perform 20 squats, then go into deep squats and stay there. Place your arms to the sides and stretch your arms, making body movements (not tilts or turns, but shifts) to the right and left. Do 20 shifts on each side, hold the squat for 30 seconds and return to the starting position.
- From the plie squat position, the next exercise for the inner thigh is done - leg tucks. Go into a deep squat. Now turn the knee of your right leg down, as if you are going to rest it on the floor. At this time, your heel turns towards the ceiling. Return your leg to the starting position and repeat the movement with your left leg.
- Once you have completed the leg tucks, place your hands on your hips and go back into the plie. Perform “shaker” and “pelvic rotation” exercises (No. 2 and No. 3 in this complex) while in this position.
- The next major block of exercises for the inner thigh is leg abduction, and the first of them is abducting the leg from a standing position. Stand up straight, hold the support with your left hand and move your right leg straight to the side. Do the exercise slowly.
- After finishing this exercise, from the same position, do 20 swings to the side with each leg.
- Taking the leg to the side from resting on the forearms. Get on your knees and lean on your elbows. Raise your leg bent at the knee to the side - it should be in a plane parallel to the floor. Return to the starting position.
- After completing the abduction of the legs to the sides, consolidate the result of this exercise for the inner side of the thigh with swings - from the same starting position, swing the leg to the side, while straightening the knee (as opposed to abducting the leg). Pull your toe.
- Lie on your back, emphasis on your lower arm and the palm of your upper one. Do not lean your body forward or backward. Raise your straight leg up, your heel should be taut. Do it on each leg.
- The next exercise for the inner thigh is side swings., are performed from the same position as the previous one, but not the heel, and the toe should be stretched.
- Lie on your back, raise your body, rest your elbows on the floor. Raise your legs straight up - ideally they should be perpendicular to the floor. Slowly spread your legs apart without changing their position relative to the floor (that is, without tilting them towards the floor). Complete 20 reps.
- After spreading your legs, perform a series of leg swings using the same principle.
- Lie down on the floor. Feet shoulder-width apart, bend them at the knee, rest on your feet, arms lie along your body. Raise your pelvis as wide as possible, while keeping your neck and shoulders on the floor. Perform knee extensions and extensions, making sure that the pelvis does not fall down.
Stretching exercises for the inner thighs
After completing the main set of exercises for the inner thigh, end your workout with 10 minutes of stretching. It will make the muscles and ligaments of your legs elastic, you will increase the flexibility of the body and increase blood supply to the pelvic area. All stretching exercises should be performed slowly and carefully, without causing pain - all you should feel is the tension in the muscles. 
Sit on the floor, spread your legs wide and slowly bend towards each leg and towards the middle. Your knees should be straight and your toes pointed. Hold in each position for 30 seconds.
Then bend your knees, spread your knees, connect your feet and pull them towards you. Try to lower your knees to the floor, keeping your feet flat.
A very effective stretching exercise for the inner thigh is the frog exercise. Starting position – sitting on your knees, with your knees wide apart. Lower your body forward and lean on your forearms, bend your knees at a right angle, place your feet on the floor, lower your pelvis as low as possible to the floor, do not arch your back. Stay in this position for 1-2 minutes. When you get used to your position, start lightly rocking your pelvis back and forth, trying to move it back, periodically freeze for 30 seconds - each time you should be slightly more shifted towards your feet than the previous one. This is the last exercise for the inner thigh in the complex.
After training, do not eat anything for 2 hours so that the body uses its own fat reserves for energy, rather than nutrients from food.
If you liked this article, please vote for it:(1 vote)
It's no secret that getting rid of excess fat on the inner thigh is quite difficult. However, fitness trainers for women say that if you approach this problem comprehensively - eat right, do gymnastics and cosmetic procedures– you can quickly get your legs in order. The main thing is to do all the manipulations to eliminate fat regularly and as often as possible.
Causes of excess fat on the inner thigh
Fat formation on the inner and outer thighs can occur at any age. And to understand how to quickly remove fat in this area, you need to know the reasons for its formation. The most common reasons:
- Hormonal imbalances associated with puberty.
During adolescence, sex hormones begin to signal the body to store extra energy (fat) in case of a future pregnancy. Fat reserves can be deposited in different parts of the body, but most often this occurs on the hips.
- Pregnancy.
At this moment, the body stores energy, which should help feed the child. Fat reserves after pregnancy are formed both during lactation and after its end.
- Cell receptors.
Adrenergic receptors are responsible for fat deposits in the body. Beta receptors contribute to fat reduction, and alpha receptors contribute to its accumulation. Depending on the number of alpha receptors in the thigh area, fat accumulation will occur. In men, usually their number is minimal in the hips, but in women it is the opposite.
- Excess weight.
Sometimes even 1-2 extra pounds Body weight plays a significant role in the formation of fat on the thighs. It depends on the woman’s specific body type. This happens more often if the figure is “pear-shaped”.
- Sedentary lifestyle.
Women who work in offices or other jobs with a low level of mobility suffer most from fullness in their hips. During sedentary work, the thigh muscles lose tone, which leads to fat deposits in this area.
There are also other reasons, for example, related to illness or medication medicines, which lead to a hormonal surge. This is also reflected in the increase in body fat.
How to get rid of inner thigh fat
The hardest thing to lose weight inner part hips, how to quickly remove fat from it is a question that does not have a clear answer. But absolutely everything is possible with the correct distribution of the load on the legs and the whole body, nutrition and other procedures that promote weight loss.
There is no such gymnastics that would remove fat from the thighs in a few days. But if you approach the issue comprehensively, then within a few weeks you can notice the first pleasing results.
With this approach, the following recommendations must be followed:
- eat right;
- do physical exercise;
- lead an active lifestyle;
- do massage, wraps or peeling of the femoral leg;
- go swimming or cycling.
Pay attention! Fat cannot be removed from any specific area. This happens simultaneously throughout the body.
However, there are places where fat begins to accumulate earlier. Accordingly, he will be the last to leave there. This is especially true for girls with a pear-shaped figure, whose hips will lose weight at the very end.
Proper nutrition and water as a way to quickly remove fat
Beautiful figure and healthy body needs proper diet. To lose weight and reduce fat on the hips and other parts of the body, you should definitely review your diet.
First of all, you need to pay attention to the number of calories consumed per day. If the food is too high coefficient caloric content (sweets, flour, fatty foods), it must be abandoned. It is better to consume dairy products with a low fat content.
It is necessary to exclude unhealthy foods from the diet:
- alcohol;
- chips;
- mayonnaise;
- sausages;
- cheesecakes;
- margarine;
- fried food.
You should include more fruits, vegetables and greens in your diet. You should choose low-fat meat and fish, for example, chicken, hake, salmon. Buckwheat is very good for weight loss. Other grains can also be consumed in small quantities in your diet.
To speed up metabolism need to drink more fluid– juices, cocktails, herbal teas. But it's best to drink just water. This action helps satisfy hunger for a while and removes toxins well. The minimum volume of liquid per day should be 2 liters.
Effective exercises for the inner thigh
Every person has layers of fat on the thighs, but their number depends on the imbalance in the ratio of fat to muscle in this area. If you properly stress the muscles of the upper legs and the whole body in general, you can achieve the necessary fat-muscle balance, which will lead to slimming your thighs to the desired size.
The best in in this case There will be cardio exercises for the legs and buttocks:
- Jumping in one place. In this case, your legs should be spread to the sides, and your arms should be raised up through the sides.
- Leg scissors. You can do horizontal (lying on your side) or vertical with a jump.
- Squeezing and unclenching the thigh muscles with the help of an object (fitball or pillow). Can be done in a supine position (on your back) or sitting on a chair.
- Squat. This exercise will help you quickly remove fat from both the inner and outer thighs, and from the buttocks themselves.
- Lifting the leg and moving it to the side. You can combine this exercise with squats.
It will also help to achieve desired result walking on a special simulator where you can select the “changing staircase” function. The feet should be slightly turned to the sides.
Interesting fact! Lush thighs occur not only from excess fat in the skin, but also from muscular thighs.
This often happens in women who have been involved in physical activity that is intensely aimed at legwork (dancing or sprinting). If you add fitness exercises to this, the muscles will increase even more. And if you suddenly stop exercising, they will swim with fat. In this case, it is necessary to choose the right set of exercises.
Workout program for drying the inner thighs
To dry your thighs more effectively, you need to create a special training program for yourself aimed at reducing fat deposits on a daily basis. This can be either a home set of exercises or a trip to gym, fitness centers, dancing, aerobics, etc.
For exercise to bring maximum benefit, you need to do it with regular frequency and intensity. Here are some options for performing workouts both at home and in the gym.
| Class location | Options | Time and number of times |
| At the gym | Number of approaches per week | 2 times |
| Intensity | Average | |
| Rest between exercises | 45 sec. | |
| Number of repetitions | Assigned | |
| Simulator | 20 min. | |
| Stretching the inner thigh muscles | Performed after each cardio exercise (helps quickly remove fat, not water, from the body) | |
| At home | Number of approaches per week | 2 times |
| Intensity | Big | |
| Rest between exercises | 30 sec. | |
| Number of repetitions | assigned | |
| Training cardio gymnastics | Performed after each exercise for 3 minutes | |
| Stretching the internal muscles | Performed after every cardio exercise |
Cosmetic procedures for getting rid of thigh fat
A good way to combat unnecessary fat is cosmetic procedures. They are best done immediately after training and physical activity. The frequency of procedures is 2-3 times a week.
It is best to alternate them with each other. For example, on Monday and Thursday - massage and sauna, on Tuesday and Friday - peeling, and on Wednesday and Saturday - body wraps.
You can attend cosmetic procedures in a salon, where a specialist will use special anti-cellulite products. But you can do some procedures at home.
Leg slimming massage
When the inner thigh becomes problematic, massage therapists know how to remove fat quickly. It is the massage of this area that most helps to get rid of excess accumulations and quickly get your figure in shape.
Of course, a massage in a SPA salon is not cheap, but the effect is felt immediately. If you don’t have time or money for such pleasure, you can get by with self-massage.
The easiest way is to purchase a manual massager. You can use it at any time, even while watching your favorite TV series. 10-20 minutes a day is enough to achieve a positive result.
Another leader among fat destroyers is cupping massage. The vacuum created under the silicone jar removes cellulite and fat deposits very well.
Body skin peeling to combat fat deposits
Peels and scrubs occupy one of the most important places in the fight against fat. The most affordable options for scrubs at home are coffee and salt. You can add honey, cinnamon, and essential oils to these fat-burning products.
Coffee and honey scrub can be done once a week The coffee and honey scrub is applied with light massage movements for 10-15 minutes, then rinsed off. This peeling should be done 3-4 times a week, for 2 weeks.
Salt peeling is also done for about 10-15 days, every other day. For this sea salt coarsely ground is mixed with a few drops of citrus essential oil and also rubbed into the skin with massage movements, after which it is washed off.
Wraps for weight loss in the thighs
To carry out the wrap yourself, take 50 g of blue clay and 1/4 tbsp. water. Mix until creamy and add 3-5 drops. citrus essential oil. Then add no more than 10 g of ground cinnamon and mix thoroughly. The mixture is placed on problem areas and wrapped plain cling film. After 2 hours, wash everything off.
You can also use honey, coffee, mustard or chocolate for wrapping. The optimal number of procedures in one course to achieve a positive result is 10-15. It is better to perform them every other day.
If you have cardiovascular diseases, then it is better to avoid inner thigh wraps or replace them with more gentle procedures for quickly eliminating fat, such as a seaweed mask.
Water procedures
Among the most effective water procedures, it is worth noting baths and saunas. Before steaming, the body is rubbed with alcohol or honey, which increases sweating and accelerates all metabolic processes in the upper skin tissues. This procedure helps to dissolve fat cells and release them through the pores.
Dry hot air in a sauna also has a great effect on metabolic processes in the body. It is especially recommended for people with skin metabolism problems to come here.
After this, you need to do an anti-cellulite massage.
How quickly will the first results appear?
If you take a comprehensive approach to the fight against thigh fat and diligently follow all the procedures and recommendations listed above, then within 2-3 weeks the first results will be noticeable.
But you shouldn’t hope that this process will be quick, since fat in the thighs takes a very long time to disappear. This means you need to be patient and diligently continue to do everything necessary to lose weight.
When the inner thigh is full, how to quickly remove fat from this area depends on the cause of the appearance of sebaceous deposits The time it takes to completely eliminate the problem depends on the causes associated with fat deposition. If this is due to pregnancy, then after childbirth you need to pay more attention physical activity. As a rule, after the end of the lactation period, everything can return to its place.
If the problem is overweight, it may take six months or a year, depending on the stage of obesity. If you have a sedentary office job, you can get yourself in order in a few months, provided you persistently follow all the recommendations.
Getting rid of excess thigh fat is actually not as difficult as it seems. You just need a lot of desire and a little effort, as well as patience. Although the first results will not be so noticeable, if you continue to try every day to do everything possible to achieve your goal, you can very soon achieve the desired effect.
Inner thigh - how to remove fat quickly:
Express method for losing weight in the inner thighs:
Even very slender girls have probably encountered the problem of excess volume or lack of tone on the inner thighs. This “lazy” part of the leg is almost not involved in everyday activities, and even many complex leg exercises do not properly work the muscles on the inner surface. Therefore, it is impossible to do without targeted special training. Let's look at a few examples of exercises that will help you inner surface The hips will become elastic and toned.
There are many types of exercises for this muscle group, and among them you can easily choose the right one - the one that will allow you to “feel” the muscles being trained better than others. But don't stop at just one exercise. For greater efficiency, it is better to choose a set of 2-3 types of exercises, and work each leg in turn. The number of repetitions of the exercise should be maximum, so try to increase this number with each workout. At the point when you can do 35-40 repetitions, it is better to add weights to your legs so that the workout is more intense and takes less time.
Exercise for the inner thigh muscles based on squats
This exercise is best for beginners, it is very simple and it is easy to control the intensity of the load.
Starting position- standing, legs turned with heels towards each other at a great distance, so that the feet form one line (2nd dance position), hands on the belt. From this position, squats are performed downwards. It is necessary to go as low as possible, but at the same time so that the knee in no case goes beyond the line of the toes. If you can still go lower, but your knee is already bent too much, you just need to spread your legs wider. At the same time, it is very important to ensure that throughout the entire session the feet maintain their original position - the heels are turned towards each other and form 1 line.
Exercise for the inner thigh with leg abduction
This is one of the most effective exercises. It is suitable for different levels preparation, and differs in the starting position and number of repetitions.
Starting position- lying on your side, legs one on top of the other, back and knees straight. We place the lower hand under the head, and put the upper one forward for balance. We bend the upper leg at the knee and put it forward also for balance (beginners can put their leg back). From this position, we slowly raise the lower leg and lower it back, without lying on the floor. It is important to ensure that the knee of the lower leg is straight, and that the body remains balanced and does not lean forward or backward.
Exercise for the inner thighs “Scissors”
This exercise is good because it simultaneously pumps up not only your legs, but also your lower abdomen, which is also very problematic.
Starting position- lying on your back, legs together, raised to an angle of 90, toes pointed, lower back pressed to the floor, arms spread to the sides for balance. From this position, we slowly spread our legs to the maximum distance (with our toes pointing towards us) and bring them back to their original position (toes pulled up again). It is important to ensure that the angle of the legs and the floor remains straight and that the lower back rests firmly on the floor.