Flabbiness of the skin on the inner surface can develop into a real problem, serious complexes about the beauty of the legs and extra pounds. An active lifestyle, grueling workouts, natural physical activity - nothing copes with problem areas of the figure better than correctly selected exercises for inside hips. This is a separate training system aimed at stimulating certain thigh muscles that may not be used at all during everyday sports.
How to tighten a woman's inner thigh?
Regular exercise will help get rid of cellulite and restore youthful skin on the inner thighs. The main thing is to follow a few rules:
- Training should take place regularly, with a constant but gradual increase in intensity.
- It is important to perform a set of exercises at least three times a week, otherwise the desired effect will not be achieved.
- Do not strain your muscles beyond measure - you risk injury.
- Alternate exercises, introduce new ones, temporarily exclude those that are already especially easy. This will make it more difficult for the body to adapt to changes, and the effectiveness of training will increase.
A set of exercises at home
If you are unable to find a couple of hours of free time to study gym, and problem areas of the hips require urgent intervention, then organize effective home workouts for yourself. Subject to regularity and self-control, you can achieve no less tangible results than in the gym. Just don’t jump into difficult ones right away. physical exercise.
To make your home workout less grueling and as effective as possible, start with a short warm-up. This way you will prepare problematic muscle groups for the main part of the training, and avoid unpleasant injuries and accidental sprains. Jumping rope or a short jog on the treadmill are great ways to warm up. Warm-up will set the desired mood and tone for the body, pushing for intensive fat burning. After this, proceed to the main exercises of the complex.
Wide squats
In terms of efficiency and energy consumption, only a few exercises can compare with wide squats, or Sumo squats, as they are often called by fitness trainers due to the maximally separated legs. When performing such squats, the main load falls on the muscles of the inner thigh - the quadriceps, and with them the areas of the back and buttocks are indirectly worked out.
Turn your legs to the sides with your knees outward as wide as possible. It is advisable that the angle of rotation of the toes is 50-70 degrees, but at the same time you can squat without losing your balance. Keep your back perfectly straight; if you can’t, then bend it a little, making the spine more rounded. Slowly bend your legs and squat as deeply as possible, then rise up just as smoothly.
Remember that the spine should remain straight and not bend. Make movements, avoiding sudden lunges - smoothly, carefully. When you feel that you have mastered this exercise, complicate it with a load - dumbbells - and perform squats, holding it alternately in each hand or with both hands at once. This exercise should be done for 1-2 minutes in 2 approaches with a half-minute interval.
Plie squat
Another useful exercise for maintaining the elasticity of the thigh muscles and strengthening the buttocks is the Plie squat. To perform it, straighten up and spread your legs wide. In this case, the socks should point outward and the heels should be spread apart. Without bending or curving your spine, try to squat as low as possible - until the tension in your thigh muscles becomes a little painful, and the thigh line itself is parallel to the floor line.
When you reach the bottom, squeeze your buttocks and quickly straighten up, ensuring that your spine remains as straight as it was in the starting position. You need to perform squats for 1-2 minutes in two approaches with a half-minute interval. After several workouts, you can complicate the exercise by picking up dumbbells with a weight that suits you.
Squat with ball
To increase the effectiveness of squats, use additional elements when performing exercises. An excellent assistant during physical training will become a gymnastic or ordinary ball. The main thing is that he is not very big size, and it was convenient to hold it with your knees. Place your feet shoulder-width apart and hold the ball tightly between your knees or slightly higher.
Try to squat as far as possible, pause at the bottom point and carefully return to the starting position. Perform squats for 1-2 minutes in two sets at half-minute intervals. After several workouts, you can add another minute approach. It is better to perform squats and lifts in two counts, so the exercise will be more rhythmic and dynamic.
Effective exercises in the gym
If you have free time and are not sure that you can organize an effective home workout, do exercises for the muscles of the inner thighs in the gym or alternate them with independent exercises. By following the advice of a fitness instructor and choosing the right exercise equipment, you will notice positive dynamics in problem areas after just a few weeks of training.
Reduction of legs
The leg abduction machine is called an “adduction machine.” With its help, you will not only strengthen the muscles of problem areas, but also make the lines of your hips smoother and rounder. The general condition of the body will also improve, posture and gait will be corrected. Performing exercises on an adductor machine is based on the fact that you need to overcome resistance and try to move the hips, which are initially wide apart, as much as possible.
Carefully select the weight of the weight and adjust the width of the seat correctly - you should feel a slight muscle stretch. Keep your back straight, pressed tightly against the back of the machine, bend your knees, and place your hands on the handrails. As you inhale, spread the rollers apart, hold for two counts, and as you exhale, bring your thighs as close to each other as possible. Perform the exercise in 2 sets of 10 information at a time with a short break, gradually increasing the load.
Leg Curl
One more useful exercise To strengthen the thigh muscles, work on a leg flexion and extension machine. To perform it, sit comfortably on the seat, pressing your back tightly against it. Place your hands under your hips - on special handrails that will help you maintain balance, and rest your feet on the bolsters. Try to straighten your legs and lift the roller up using the force of your thigh muscles.
Ideally, your legs should be fully straight. Hold them in this position for one or two counts, and then smoothly lower them down to the starting position. Perform the exercise in 2 sets of 7-10 bendings at a time with a pause of 30-40 seconds. When the load becomes easier, introduce a third approach, but with fewer extensions, or increase the time the legs are held in maximum straightening.
One of the most effective and buttock exercises is lunges. It gives more flexibility and mobility to the hip joints, improving the overall muscle tone and appearance of the legs. To perform this, take one dumbbell in each hand with a weight that you consider optimal for yourself. Take the widest possible step forward with one leg, placing the bulk of your body weight on it.
Gently squat down towards your front leg without collapsing or arching your back. The knees should not bend more than 90 degrees, and the front thigh should remain parallel to the floor line. Check that your back knee is almost touching the floor. To return to the starting position, rise smoothly from a squat, leaning on your front foot, and place your forward leg back. Repeat the exercise with the other leg. Perform lunges in 2 sets - 10 repetitions on each leg.
Video exercises for losing weight on the inner thighs
Properly organize a home workout, tone your muscles and appearance This video lesson from a professional fitness trainer will help you choose effective exercises for your hips:
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”.
- Passive 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 inner thigh is the hardest part to lose weight; 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:
- Healthy food;
- doing physical exercise;
- to live an active lifestyle;
- do massage, wraps or peeling of the femoral leg;
- go swimming or cycling.
Note! 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 to 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 select correct complex 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 the 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 |
| In gym | Number of approaches per week | 2 times |
| Intensity | Average | |
| Rest between exercises | 45 sec. | |
| Number of repetitions | Assigned | |
| Training apparatus | 20 minutes. | |
| 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. It is better to do them 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 to physical activity. As a rule, after the end of the lactation period, everything can return to its place.
If the problem is excess weight, 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:
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 inner part hips. 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 performing 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. This does not require exercise equipment or any sports equipment. 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.
There are many types of exercises for the upper thighs. They can be performed during training or even while you are busy with something.
First, decide why you want to strengthen the tone of these muscles: reduce the volume of your hips or simply make them more toned. To achieve specific goals, you will have to make slight adjustments to the length of your sessions, number of repetitions, etc.
1. Wall Squats
This is one of the best ways strengthen the muscles in the upper thighs. You can do squats anywhere: at home, in the gym, and even in the office.
There are many variations of this exercise, but the main thing for everyone is that the body from head to buttocks should be pressed against the wall.
The legs should be moved forward 45 cm from the wall and placed at an angle to the body. Keep your knees apart.
Gently squat down, bending your knees, as if you were sitting on a chair, until the end point - when your knees are bent almost at a right angle.
Now the most important thing is to try to hold this point for at least 30 seconds. Then return to the starting position and repeat the squat.
Ideally, you should do this exercise for about 5 minutes every day, but it will take a lot of work to achieve this.
2. Regular squats
The previous exercise will certainly help with regular squats.
This is a very effective exercise for the hips and does not require any aids.
Spread your legs wider than your shoulders. Then squat down almost so that your knees are bent at an angle of 90°. Hold this position for 30 seconds, then smoothly return to vertical position; knees should remain bent.
The ideal time to perform this exercise is also 5 minutes.
These fairly simple exercises can work real miracles on your hips. You can do them anywhere. Lunges will be especially helpful if you feel sluggish in the middle of the day.
Spread your feet slightly and place your hands on your hips. Then take a big step forward! You can start from either leg - whichever is more convenient for you. For example, let's start with the right one.
The thigh of the right leg should be parallel to the floor and the knee bent at a right angle. The left leg (which remains behind) must be bent so that the emphasis is on the toes.
While holding this position, take another step forward, but this time with your left.
Do 8 lunges with each leg. Try to increase their number to 20–24 times over time.
4. Leg circles
An effective exercise during which you can relax a little and, in some way, relax.
Lie on your back - preferably on a yoga mat or something soft. Hands are lowered down, palms to the floor.
Raise your right leg vertically and stretch your toes up, while turning your heel slightly inward.
Start making circles with your foot, first clockwise and then counterclockwise. At the same time, the straight leg should move - the thigh remains motionless. Switch legs and repeat the exercise.
Try to do 5 rotations in both directions with each leg.
5. Climbing stairs
Simple but enough effective exercise for the hips.
You can, of course, go to the gym and work out on a stair simulator, but this is not absolutely necessary if there are stairs in your home, entrance or office.
One variation of the exercise is a cross lift, where you stand sideways to the stairs.
Start the exercise at a slow pace - this way you will not only develop endurance, but also not give up!
Use this technique to climb one flight of stairs on each side - as soon as you reach the bottom step of the next flight, turn to the other side of the stairs and start climbing again.
6. Leg raises lying on your side
Cool exercise - effective, but at the same time simple and surprisingly easy.
Use the mat you used to do the leg circles on. Lie on your side, rest your elbow on the mat, rest your head on your palm.
Once you feel comfortable, take a deep breath and lift your leg, extending it towards the ceiling. Then slowly lower your leg, returning to the starting position.
Do 10 lifts with one leg, then turn on the other side and repeat the exercise with the other leg.
7. Walking, running and jogging (jogging)
These are some of the best views physical activity for the leg muscles.
Even regular walking can tighten the muscles in your upper thighs. Its effectiveness is even higher, since the training is longer.
If you're already jogging or running, you'll benefit your thigh muscles immensely.
Whichever of these physical activities you choose, make sure you wear the right footwear. It must be the right size, fit tightly and fit its purpose, otherwise you will do harm to your feet instead of benefiting them.
8. Leg raises while lying on your stomach
Do you still have the rug at hand? Great!
This exercise doesn't require too much effort, but it will really help tone your thigh muscles.
Lie on your stomach. Straight legs lie freely on the floor. Raise both legs as high as you can. Hold this pose and count to 5 (you can later try counting to 10). Then slowly lower your legs to the starting position, let them rest a little and repeat the exercise.
To start, 10 repetitions are enough. In the future, try increasing their number to 20.
9. Cycling
A great way to make your thighs strong and toned. Cycling is easy and fun, and you can go on a bike ride with your loved one, friends or children.
How more speeds for a bicycle, so much the better.
Start on gentle hills, pushing up as much resistance as you can handle. Then try climbing steeper hills.
After all, you can go mountain biking! But even if you don’t have one, don’t worry, because a leisurely drive around the neighborhood is also a very good exercise!
Exercise bikes work too!
As you can see, there are many in various ways strengthen muscle tone in the upper thighs. Choose what you like best.
And remember that thin thighs look beautiful and sexy only when they are toned.
Do you prefer to do exercises at home or work out at the gym?
Ecology of consumption. Fitness and sports: Beautiful and slender legs can be achieved regardless of height and physique; all you need is to be able to work certain muscle groups correctly and well. ...
Beautiful and slender legs can be achieved regardless of height and physique; all you need is to be able to work certain muscle groups correctly and well.
Of course, it’s better to do this in the gym and devote separate workouts to working out your legs (experts recommend working out different groups muscles on separate days, doing maximum amount approaches with the required number of repetitions), which will give the most visible results in a short period of time.
But the leg muscles, unlike all other muscle groups on our body, can be worked out perfectly at home - for this there is great amount exercises (running, squats, etc.). However, many people know very few leg exercises and do not know how to perform them correctly.
First you need to reduce your body fat to a minimum.
When working with legs, you need to get rid of the fat layer, otherwise even hard training will not give the desired result.
To burn excess weight the so-called cardio equipment– orbitreks, Treadmills, steppers, etc. Regular or interval running at the stadium or on the street will also be a great way to burn extra calories and lose weight. If you don’t have excess weight and just want to get slender legs with beautiful, moderately developed relief, then you don’t have to worry about such exercise machines.
You can use cardio equipment before, during and after your workout. Even if you run more than you planned, this will not distance you from success.
Effective squat for the inner thigh
In order to pump the inner thigh as quickly and well as possible, you need to squat a lot with your legs spread wide apart.
But everything is not so simple; there are many options for squats in the gym or at home. Let's look at the most popular and effective ones. In the hall pump up your inner thighs Can in the Smith machine
. To do this, you need to take a working weight or an empty bar, if you are just starting to exercise, stand under it so that it is at the level of your back and your buttocks do not extend beyond the structure. In this case, the bar must be carefully placed on the trapezium of the shoulders so that it lies comfortably.
The legs need to be placed wider than shoulder levels, or they can be placed close to the edges of the structure. The toes are spread out to the sides so that the foot is parallel to the bar. We begin to perform smooth squats.
The amplitude should be good, you need to squat down as far as possible, while working the muscles of the inner thigh.
If you squat low enough, there will be almost no effect. Squats using this technique can be performed without any equipment at all, using other sports equipment.
When squatting, your back must be perfectly straight, otherwise the load will fall on your lower back, back, and anything but your inner thigh. We looked at one option for working on the inner thigh in the gym, now.
let's talk about how we can work out the muscles we need at home
At home, you can tone your muscles very quickly if you regularly perform the exercises described below.
Exercises for home workouts from Cindy Crawford Many girls admire the appearance of the world-famous model and public figure - Cindy Crawford. However, not everyone knows that her secret perfect figure– regular exercise
Cindy works the inner thighs with several sets of specific reps. She performs three types of squats. The exercises themselves are very interesting and doing them will not be boring at all.
After a good warm-up, we begin to warm up the muscles of the legs and inner thighs. We perform sit-ups with our legs spread wide apart. Do 2-3 sets of 10 repetitions (depend on your strength, you shouldn’t be lazy, otherwise everything will be in vain, but if these are the very first workouts, don’t overdo it, otherwise everything will hurt very much the next day).
When you achieve the desired result (and this will certainly happen if efforts are made), you will feel not only a surge of physical energy, but also self-satisfaction, self-esteem will increase and there will be a desire to develop, as well as to play sports.
Back to Cindy's squat series.
Warm up the muscles thoroughly let's move on to a very interesting and original exercise:
- Our situation everything remains the same as in the first version of squats, but now, having squatted at the maximum possible amplitude, we do not stand on two legs, as we did before, but begin to lift one leg at a time, then returning to the lowest point.
This exercise is similar in execution to how sumo wrestlers squat and works very effectively. You not only work the inner thighs, but also do a little stretching for your legs, and the muscles need to be warmed up and stretched both before and after performing the exercises.
Work as hard as you can, but without fanaticism.
- Then we do the heaviest squats. If you don’t feel comfortable doing them, then it’s better to warm up again.
We take our previous position, squatting with legs wide apart and toes turned out, smoothly lower ourselves to the maximum and jump slightly, straightening our legs a little, then smoothly squat down and again push ourselves out with the inner thigh muscles. At the same time, in order for the execution to be as effective as possible, we carefully monitor breathing, which in working on the muscles has great importance. When we squat, we take a deep breath, and when pushing out, we thoroughly exhale all the air from our lungs.
- Our final exercise- This is jumping from one leg to another with a wide stance and crossing.
We get into the position in which we squatted all the time, but we can put our feet a little narrower, otherwise when jumping you can lose your balance or dislocate your leg. Then we move our right leg to the side and bring it behind the left. We swing our right leg in the opposite direction, making a jump at the same time. Then we immediately move the left one behind the right one and repeat everything in the same way only in the opposite direction. You should feel the necessary muscles of the inner thigh and try to work them. published