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. 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 right mood and tone for the body, pushing for intense 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 large 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 extension.
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 toward 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:
The muscles of the inner thigh stretch from the groin area to the knee. They help you walk, run, sit, kneel, etc. Due to bad eating habits, lack of activity or hormonal problems, women accumulate fat on various parts body, including on the inner thighs.
Unfortunately, regular running or cycling does not work these muscles. This article contains the most effective exercises for the inner thigh at home, a list of 20 best moves to get rid of cellulite, tone and strengthen internal muscles hips. Get ready to say goodbye to constantly chafed inside thighs, painful rashes and pigmentation and fearlessly don vinyl pants and bikinis.
Warm-up
Before you begin the exercises, you need to warm up and stretch. Here's what you can do.
- Head tilts - 1 set of 10 reps
- Neck twists - 1 set of 10 reps
- Arm circles - 1 set of 10 reps
- Wrist circles - 1 set of 10 reps
- Shoulder circles - 1 set of 10 reps
- Circular movements of the lower back - 1 set of 10 repetitions
- Lateral lunges - 1 set of 10 reps
- Ankle circles - 1 set of 10 reps
- Running in place - 3 minutes
- Calf raises - 2 rounds of 10 reps
- Jumping jack - 2 rounds of 20 reps
- Lateral bends - 1 set of 10 reps
Now you are completely ready to perform the exercises. Let's get started.
1. Cross Power Jacks
This exercise is a great way to start your workout. It is similar to Jumping Jack.
Involved- inner thighs, quadriceps, glutes and core muscles.
How to do crossoversPowerJack
- Stand straight, feet slightly wider than shoulder-width apart, shoulders relaxed, core toned, knees slightly bent.
- Jump cross-legged and land softly on the floor.
- Jump with your legs open again and land softly with your feet slightly more than shoulder-width apart.
Number of repetitions– 3 rounds of 30 repetitions
Rest– 20 seconds
Advice– you can move your hands up and down, as when doing a jumping jack.
Lateral leg swings help tighten the inner thigh muscles and target the associated muscles.
Involved
Execution technique
- Stand next to the wall, lay on it right palm as a support. Left hand place it on your belt. The body is toned, the back is neutral.
- Raise your left leg to the side, stay in this position for a short time and return to the starting position.
- Do the exercise on the other side.
Number of repetitions– 3 rounds of 15 repetitions
Rest– 20 seconds
3. Explosive Squats
This exercise is also known as jump squats.
Involved– Inner thighs, hamstrings, quads, hip flexors, glutes and core.
Execution technique
- Stand straight with your feet slightly wider than shoulder-width apart. The body is toned, the shoulders are laid back, the back is straight.
- Squeeze your buttocks, keeping your weight on your heels and sit down (as if you were trying to sit in a chair). Your knees should not go beyond your toes.
- While sitting, bring your arms to your chest.
- Begin your ascent and, before returning to a standing position, jump by extending your body up and lowering your arms.
- Gently lower yourself to the floor and repeat the sequence.
Number of repetitions– 3 rounds of 10 repetitions
Rest– 20 seconds
Advice– keep your back straight, look ahead.
4. Plie squats
Plie squats are another great inner thigh exercise that helps burn fat.
Involved– Inner thighs, quads, glutes, calves and hamstrings.
Execution technique
- Stand straight, the distance between your feet is slightly wider than shoulder width. Turn your toes 45 degrees, your back is straight, your shoulders are away from your ears.
- Now, like a ballerina, raise your arms up to shoulder level. Keep them taut and relax your shoulders.
- Go down. Don't lean forward or roll your knees inward. Hold this position for a second and then return to the starting position.
- Do one circuit and rest for 20 seconds.
- Return to the squat position, transfer your weight to your toes and spring into this position for 15 counts.
Number of repetitions– 3 rounds of 15 repetitions
Rest– 20 seconds
5. Leg swings
Involved– Inner thighs, glutes, hamstrings and hip flexors.
Execution technique
- Stand straight with your feet together. For support, you can use a wall by placing your palms on it from a straight position or raising your arm to shoulder level from a side position.
- Raise your right leg, keep your knees straight, swing your right leg forward and return to the starting position.
Number of repetitions– 3 rounds of 15 repetitions
Rest– 20 seconds
6. Scissor Leg Plank
For a slightly advanced exercise, you'll love the leg-scissor plank. It helps remove fat from the thighs and apart from shaping the thighs, it also helps to tone the core muscles. These are the muscles it works.
Involved– inner and outer thighs, hamstrings, glutes, calves and core muscles.
Execution technique
- Get into a plank position. Place 2 folded towels under your toes, with your back and body extended in one line. Direct your gaze down and tighten your body.
- Tighten up inner part hips and bring your legs as close to each other as possible. Hold this position for a second and then return your legs to the starting position.
Number of repetitions– 3 rounds of 10 repetitions
Rest– 30 seconds
7. Sliding rock climber
This is a variation of the climbing exercise. It is modified to work the inner thighs.
Involved– Inner thighs, quads, hamstrings, glutes, calves and core.
Execution technique
- Place your toes on the towels, get into a plank position and tense your core.
- Without lifting your foot off the floor, slide your right leg forward, pulling it towards your chest.
- Slide your left leg along the floor and pull it towards your chest.
- Return to the starting position also through sliding.
Number of repetitions– 3 rounds of 15 repetitions
Rest– 30 seconds
9. Sumo squats with kettlebell
These are wide squats, slightly modified to burn fat reserves on the inner thighs, and to build and tone the muscles of the inner thighs. This is a great exercise for losing weight because it requires a lot of energy and calories to perform.
Involved– Inner thighs, hamstrings, quads, calves, glutes, hip extensors, lower back and core muscles.
Execution technique
- Hold the kettlebell with both hands near your chest. Keep your elbows close to your body, your feet wider than shoulder-width apart, your shoulders back, your core tight, and your feet pointing outward.
- Move your pelvis back and bend your knees into a “sitting on a chair” position. Make sure your knees don't go beyond your toes.
- Hold this pose for a second, then return to the starting position.
Number of repetitions– 3 rounds of 15 repetitions
Rest– 35 seconds
9. Leg circles while lying on your side
This is a Pilates exercise that works the following muscles.
Involved– inner and outer surface of the thigh, buttocks.
Execution technique
- Lie on your right side. Support your head with your right hand.
- Raise your left leg and place it in front of you in the pelvic area or lower abdomen. Left palm use to move your knee away from your chest.
- Extend your right leg and lift it up.
- Make circular movements with your right leg, first clockwise and then counterclockwise.
- Repeat the sequence for the left leg.
Number of repetitions– 3 rounds of 10 repetitions
Rest– 20 seconds
10. Lateral lunges with a kettlebell
Lateral lunges with a kettlebell can instantly activate your inner thigh muscles.
Involved– hip adductors, hip flexors, calves, hamstrings, quadriceps, glutes and core muscles.
Execution technique
- Hold the weight with both hands. Your arms should be pointing straight down, legs wide open, shoulders back, core tense, feet pointing outward.
- Bend your right knee, keeping your left foot flat on the floor, push your pelvis back and sit on right side. Support your body with the ball of your right foot.
- Return to the starting position and exhale.
- Inhale, bend your left knee, keeping your right foot flat on the floor, push your pelvis back and sit on left side. Support your body with the ball of your left foot.
Number of repetitions– 3 rounds of 15 repetitions
Rest– 30 seconds
11. Pilates Ring Leg Compression
For this exercise you will need a Pilates ring or pillow.
Involved
Execution technique
- Lie on your back. Feet on the width of the mat, back in a neutral position, arms at your sides. Hold the Pilates ring between your legs.
- Squeeze your thighs and feel your inner and outer thigh muscles work along with your glutes.
- Hold this position for 2 seconds and then relax.
Number of repetitions– 3 rounds of 15 repetitions
Rest– 30 seconds
12. Isometric sumo squats with delay
These modified sumo squats are one of the most effective exercises to train at home to lose weight and tone muscles.
Involved– inner and outer thighs, buttocks, hamstrings and calves.
Execution technique
- Stand with your back straight. Spread your legs out to the sides in a sumo squat position with your feet pointing outward to your sides.
- Keeping your back straight, sit down. Support your knees with your palms so that they remain in line with your legs.
- Hold this position for 10 seconds before standing up.
Number of repetitions– 3 rounds of 5 reps
Rest– 30 seconds
13. Frog Jumping
This is a fun and effective exercise for improving muscle tone.
Involved– Inner thighs, hamstrings, quads, hip extensors, glutes, and calves.
Execution technique
- Stand straight, feet shoulder-width apart, feet turned outward, shoulders back.
- Move your pelvis back and bend so that your palms touch the floor.
- With your palms on the floor, jump up and land softly on the floor in a half-sitting position.
Number of repetitions– 3 rounds of 10 repetitions
Rest– 30 seconds
14. Diamond Swings
Diamonds are truly your friends! You can get rid of fat that doesn't want to leave your thighs with the help of diamond swings.
Involved– inner and outer thighs, hamstrings, quadriceps, glutes and abs.
Execution technique
- Lie on your back. Place your arms at your sides close to your body, palms down.
- Raise your legs up. Make sure the distance between them is equal to shoulder width.
- Spread your legs as far apart as possible.
- Squeeze your inner thigh muscles, bend your knees, and bring your feet together to create a diamond shape.
- Straighten your legs up and return to the starting position.
Number of repetitions– 3 rounds of 15 repetitions
Rest– 30 seconds
15. Lunges with back swings
This exercise is a little more advanced and requires good stability and balance. But we can improve the technique of performing it by regularly practicing.
Involved– Inner thighs, hamstrings, quads, glutes, calves and core.
Execution technique
- Stand up straight. Pull your shoulders back and tense your core. Step forward with your right foot and lower yourself to such a position that a right angle forms between the shins and thighs of both legs. The knee of the left leg should be pointing straight down and almost touching the floor.
- Rise halfway up and balance on your right leg, lift your left leg and swing it back.
- Return to the lunge and repeat the movement.
- Perform the exercise on the other leg.
Number of repetitions– 3 rounds of 10 repetitions
Rest– 30 seconds
16. Inner Leg Raise
Involved– Inner thighs, hip extensors, hamstrings, quadriceps and glutes.
Execution technique
- Lie on your left side. Shoulders in line with hips, left elbow bent for support, palm on the floor. Place your right hand in front of you in the area of your lower abdomen for support.
- Raise your right leg, bend the knee and place your right foot in front of you at the pelvis.
- Raise your left leg 20 degrees from the floor - this is your starting position.
- Raise your left leg even higher to an angle of 30-40 degrees and slowly return to the starting position.
- Repeat the exercise on your right leg.
Number of repetitions– 3 rounds of 15 repetitions
Rest– 30 seconds
17. Frog bridge
Another great exercise that you haven't seen before, but it's very effective for working on problem areas.
Involved– Inner thighs, pelvic floor, hamstrings, glutes, calves and core muscles.
Execution technique
- Lie on your back, palms pressed to the floor, gaze directed at the ceiling.
- Bend your knees and open your legs so that your feet touch each other.
- Supporting yourself with your hands, lift your pelvis up, tighten your buttocks and inner thigh muscles. Exhale and hold this position for a moment before lowering your pelvis to the floor.
Number of repetitions– 3 rounds of 10 repetitions
Rest– 30 seconds
18. Cossack squats
This exercise is similar to side lunges, but has certain differences that work the inner thigh muscles located closer to the groin area.
Involved– glutes, inner thighs, hamstrings, quads and calves.
Execution technique
- Stand with your feet wide apart, toes pointed out, back neutral, shoulders back, gaze straight ahead.
- Bend your right knee into a side lunge. Only this time you need to sit down completely, maintaining your balance by transferring your weight to the ball of your right foot. In this position, keep your left leg straight and place it on your heel for better balance.
- Exhale, rise up and return to the starting position.
- Inhale and lunge onto your left leg using the technique previously described.
Number of repetitions– 3 rounds of 15 repetitions
Rest– 30 seconds
19. Pilates – standing side slides
This exercise helps strengthen the inner thigh muscles and keep them toned.
Involved– inner and outer thighs, hamstrings, calves and buttocks.
Execution technique
- Stand on an extendable Pilates table with your feet wider than shoulder-width apart, glutes engaged, arms at your sides, and back neutral.
- Inhale and move the leg located on the moving surface away from the fixed foot.
- Exhale and pull your leg back, returning to the starting position.
- Repeat the sequence for the second leg.
Number of repetitions– 3 rounds of 15 repetitions
Rest– 30 seconds
20. Lateral leg raises
This exercise is considered one of the most exhausting and effective for toning the inner muscles on the inner thighs.
Involved– inner, back and outer thighs, buttocks, abs and calves.
Execution technique
- Lie on your right side. Place your head on your right palm for support. Align your left shoulder with your right, and your left hip with your right.
- Keep your core tense and lift both legs up. Freeze in this position for a moment.
- Slowly lower your legs and repeat the exercise.
- Perform the sequence while lying on your left side.
Number of repetitions– 3 rounds of 15 repetitions
Rest– 30 seconds
These were the 20 best and most effective exercises for the muscles of the inner thighs. Performing them in combination with other cardio or strength training and maintenance good habits in nutrition will help burn fat on your hips, become more confident and active in everything. So put in the effort and do your best. Be healthy!
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.
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Anatomically, a group of adductor muscles, the gracilis and sartorius muscles, and also partially the hip flexors and quadriceps pass through the inner part of the thigh. Each muscle has a specific set of functions that, when combined, help produce coordinated movement. At the same time, it is this inner thigh that is one of the most problematic areas of the body. Proper work Not everyone succeeds at it, especially if a person, for one reason or another, cannot afford to regularly visit the gym. However, there is a way out. It is quite possible to cope with such a task as pumping up the inner thighs, and at home without using expensive simulators and special equipment. It is enough to devote at least a little time to this, and soon the thighs on the inside will tighten, get rid of everything unnecessary and acquire a beautiful relief.
There are a lot of effective exercises that can help pump up your inner thighs at home. All of them are aimed at working with this part. You can pay attention to the following complex.
1.At home it is very convenient to perform such an exercise as adduction of the leg with an expander. It perfectly helps to cope with such a task as pumping up the inner thigh muscle. It can be done with both a simulator and a regular elastic band. IN the latter case it needs to be hooked onto something, and the other end secured to the leg. Stand up straight, grab the support with your hand. Move your leg as far as possible to the side, then return it to its original position. Repeat for each leg 20 times. It is advisable to do two approaches.
You can also buy a special simulator for the inner thigh. It needs to be placed between your legs and squeezed. You need to lie on the floor, bend your knees, place the exercise machine between them and squeeze its arms as much as possible. It is recommended to perform 20 times in two approaches.
2. This exercise, which can be used for such a purpose as pumping up the inner thigh, can be performed in the gym using a special machine. You need to sit on it, place your legs on the fastenings, then bring them together. This exercise is good because it allows you to gradually increase the load. Execute two sets of 15-20 times.
3.If you don’t know how to pump up your inner thighs, you can pay attention to this exercise, which can be done both at home and in the gym. You can use your own weight or a kettlebell. We take the weight in our hands, place our legs very wide and spread them towards our toes. Then we squat until parallel with the floor. Recommended to do three sets of 10 times.
4. This exercise, which helps pump up the inner thigh, is similar to the exercise with an expander, but it is performed in a block simulator, so the weight can be adjusted. A special cuff is put on the leg, and a block carabiner is attached to it. You need to hold on to the support with your hand. Do three approaches 10-15 times, increase the load over time.
5. One more thing good exercise- This is a lying leg raise. It is suitable for those who want to know how to pump up the inner thigh at home, because it is very simple and convenient. You need to lie on the floor, raise your legs up and spread them to the side as much as possible. It is recommended to do 2 sets of 20-25 times.
6. Plie squats
For this exercise, how to pump up the inner thighs, you need to stand up straight, place your feet wider than your shoulders, and turn your toes outward. Inhaling, begin to lower yourself down and move your pelvis back. The deeper you go, the better, but do it until you feel comfortable. As you exhale, return to the starting position, pushing through your heels. Recommended to do 20 times 3 sets.
Don't put your body weight on your toes. Because of this, you isolate the load on the front muscles of the thighs. Also watch your knees. They should move clearly in the direction of the socks.
7.Lunges to the side
This exercise helps not only pump up the inner thigh, but also the front of the thigh and buttock muscles. Place your feet shoulder-width apart, with your toes slightly pointed to the sides. With your right foot, lunge as far as possible to the right side, while simultaneously squatting and moving your pelvis back. Hold for a couple of seconds, then return to the starting position. Repeat similar steps for the other leg. Recommended to do three approaches 10-15 times.
When lunging, the heel should not leave the floor.
8. Swings
Swings are another good exercise for how to pump the inner thigh; when performed correctly, they help tone and tighten this area. Take a position on your left side, lean on your hands, bend your right leg and place it in front of your left. Complete with a straight leg 15-20 flapping movements. Then roll over to the other side and repeat the same for the other leg. This exercise can also be done standing. Try not to lie on your side so that the maximum range of motion is at the top point.
9.Another one good way pump up the inner thigh - this is a “butterfly” exercise originally from the East. You need to sit on the floor, bend your knees, spread your knees to the sides and press your heels towards you. Rock your butterfly wings for a few minutes. Thanks to such actions, the muscles of the inner thigh are stretched.
Exercises with a fitball for the inner thigh
On the question of how to pump up the inner thighs, an indispensable assistant can become a fitball - a large ball that can be seen in many fitness clubs and sports stores. There are such exercises for the inner thigh using it:
1.Bringing your legs together with a fitball
A simple way to pump up your inner thighs is to squeeze a ball with your thighs. You need to lie on your back, raise your legs, and place the fitball between your thighs. If it is difficult for you to work with a large fitball, you can take a smaller ball. Press your hips onto the ball, counting to 10 in your thoughts. Then relax the muscles. It is recommended to repeat the exercise 20 times.
2. Bend to the side with a fitball
You need to lie on your back, clasp the ball with your feet and raise your legs perpendicular to the floor. Stretch your arms to the sides and rest them on the floor. Tilt your legs first to one side, then to the other. It is important not to lift your shoulders off the surface. Repeat the exercise 10-15 times in each direction.
Yoga exercises for pumping the inner thighs
Exercises taken from yoga pay a lot of attention to the inner thigh. Just remember the well-known lotus pose, in which the hip joints fully open and the thigh muscles stretch well - this is an excellent pumping of the inner thigh. Of course, it can be difficult for a beginner, but regular training allows you to improve your body, flexibility and endurance. You can pay attention to the following yogic exercises:
1. “Shoemaker pose”
A fairly simple pose that can serve as preparation for the lotus position. She no longer pumps the inner thighs, but tightens and tones them. You need to sit on the floor, stretch your legs forward, stretch the back of your head up, straighten your spine. Maintaining this position, bring your right leg to the groin area. Hold it with your hand, now carefully bring your left leg. The weight of the body should be transferred to the ischial muscles and try to maintain balance until any discomfort appears.
2. “Noble pose”
You need to stretch your legs, put your feet together, bend your knees. Do not tear your feet away from each other, pull them towards the body, place your heels closer to the groin area. Use your hands to press on your knees, try to press them to the floor. Try to stay in this position for as long as you can.
3. "Perfection Pose"
You need to sit on the floor, bend your left leg. Helping with your hands, pull it towards the perineum. Then bend your right leg and place it on your left ankle. Use your fingers to place your feet between your shin and left thigh. First, you can lean against the wall - this will simplify the exercise.
So, the exercises with which we pump the inner thigh are not so difficult. The main thing is regularity. In the future, you can increase the load by increasing the number of times and approaches. You can also complicate the exercises by using dumbbells, weights, or increasing the weight on the machines. Simple sets of exercises will help to pump up the muscles that support the inner thigh, and get rid of cellulite, make your legs slimmer.
Video with exercises for the inner thigh
Ecology of health. Fitness and sports: The inner thigh is a problem area for many people, especially women. The skin on the inner thigh is much thinner than on the outer thigh. The thinness of the skin makes this area less elastic. In addition, more fat is deposited in this area. Fat and thin skin lead to the fact that the inner surface of the thighs becomes flabby, begins to sag, and often becomes like jellied meat. This problem worries many women, even very young ones.
The inner thigh is a problem area for many people, especially women. The skin on the inner thigh is much thinner than on the outer thigh. The thinness of the skin makes this area less elastic. In addition, more fat is deposited in this area. Fat and thin skin lead to the fact that the inner surface of the thighs becomes flabby, begins to sag, and often becomes like jellied meat. This problem worries many women, even very young ones.
What to do? Reduce fat and strengthen inner thigh muscles.
For thin representatives of the fair sex, this area can also cause distress if the gap between the thighs forms the letter O. If this is not a skeletal feature, then a large gap is the norm.
It’s just that thin people have little fat, and this zone, as already mentioned, is a “storage” of fat. That is, nature prudently left room for the fat layer.
Little fat - a lot of space. Hence the gap.
What to do to reduce the gap? Get better or try to increase the muscles of the inner thigh with the help of special targeted exercises.
Weakness of the inner thigh muscles can provoke injuries in this area, which many amateur and professional athletes face.
Stretching these muscles happens very often and causes a lot of discomfort. Pain in the groin can unsettle the training process for a long time.
What to do? To protect the muscles of the inner thigh from injury, you need to strengthen them with the help of special development and stretching exercises. And don't forget before anyone sports activity do a 10-minute warm-up workout!
Muscles of the inner thigh
The muscles of the inner thigh make up the group of adductor muscles. The adductors include five muscles: pectineus, gracilis, adductor longus, adductor brevis, and adductor magnus. The main function of these muscles is to adduct the hip. In other words, bring your legs together. When we bring our legs together, these muscles work. The function tells us how to train them. You need to bring your legs together, but with effort. This is what exercises for the inner thigh are based on.
Reducing fat in the inner thigh area
Many women are concerned about the question of how to remove fat from the inner thighs. The only way to remove fat locally, that is, only in one specific place, is liposuction. There are no other ways to lose weight locally!
A simple example: right-handed people from an early age operate right hand, and left-handed people use the left hand. If you believe in local weight loss, the dominant arm, which experiences higher loads, should be thinner than the other. Look at your hands. Don't see much difference? That's it. Losing weight in one specific area of the body is unrealistic.
To remove fat from your inner thighs, you need to reduce the overall amount of fat in your body. That is, eat less and move more.
If the weight is normal, then the sagging of the inner thigh is not due to excess fat, but to weakness and looseness of the adductor muscles. To eliminate the problem, you need to do special exercises for the inner thigh.
So, in order for the inner thigh to cease to be a problem area, you need to get rid of excess weight, if there is one, and train the adductor muscles.
Exercises for the inner thigh
1. RAISING-LOWNING LEGS IN A LYING POSITION (MAHI)
Swings for the inner thigh should be done slowly, with effort, concentrating on the adductor muscles. If desired, you can wear leg weights. We offer three options for the exercise.
First exercise.
This is the most popular exercise for the inner thigh. Starting position: lie on your side, leaning your elbows 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 foot towards you.
Execution: slowly raise and lower your lower leg. You need to lift it as high as possible, and when lowering it, do not put it on the floor. Placing your foot flat on the floor will release tension from the muscles and reduce efficiency.
Do as many repetitions as necessary to feel the adductor muscles “burning.” If you feel a strong burning sensation in these muscles, you can lower your leg and relax, and then lie on the other side and do the exercise for the second leg.
Second exercise.
To accomplish this effective exercise You will need a stable chair. Starting position: lie on your side so that your feet are under the chair. Support your head with your hand placed on your elbow. Place the top foot of the leg on the chair seat. The lower leg is under the seat. Pull the toe of your lower leg towards you and fix it in this position.
Performing the exercise: at the count of times, slowly raise your lower leg to the seat of the chair; on the count of two - just as slowly lower it to the floor. You should repeat raising and lowering your leg until you feel a burning sensation in the muscles of the inner thigh. After this, you need to lie on the other side and do the exercise for the second leg.
Third exercise.
In terms of impact, it is not very different from the first exercise, but this option is effective in its own way. This inner thigh exercise allows you to work different muscles in your legs. At the same time, it is effective for the abs and back muscles, because... they have to strain to maintain balance.
Starting position: lie on your side with your head on your outstretched arm. Raise your upper leg above the floor to a height of approximately 50 cm. Pull the toes of both feet towards you.
Execution: At the count of times, simultaneously raise the lower leg and lower the upper leg slightly. That is, bring your legs together. On the count of two, lower your lower leg to the floor and lift your upper leg. That is, spread your legs. You need to perform the exercise slowly, concentrating on the sensations in the leg muscles and maintaining balance. Do 30 leg folds, then lie on the other side and do another 30 leg folds.
2. EXERCISE FOR THE INNER SURFACE OF THE THIGH “SCISSORS”
This seemingly quite simple exercise is very effective for the muscles of the inner thigh. At the same time, while performing “scissors”, we simultaneously work the abdominal muscles. We offer two options for this exercise.
Exercise “Scissors”: option one.
Starting position: lie on the mat, place your hands under your buttocks with your palms on the floor. You can lift your shoulders off the floor, while reaching your chin toward your chest, not toward the sky. This option works to strengthen the neck muscles. But if this is difficult for you, lay your head on the floor.
Raise both legs about 20-30 centimeters above the floor. Pull out your socks.
Execution: vigorously (but not “loosely,” but with force) spread and cross your legs. You need to spread your legs 20-30 cm. Your legs are tense, your hips are strong, your stomach is pulled in. Do at least 20 leg crossings, rest for a few seconds and repeat again.
Exercise “Scissors”: option two.
Starting position: lie on the mat, head on the floor, arms extended along the body. Raise both legs so that they make an angle of slightly more than 90 degrees with your torso.
Execution: spread your legs quite wide, but not to the point of feeling discomfort in the muscles. Pull your socks towards you. Slowly bring your legs together, but do not close or cross them, but leave a distance of about 20 cm between them. Having brought them together, spread them again, etc. Make 30 dilutions, then go directly to the scissors. Spread your legs as wide as possible, point your toes out and slowly bring your legs in and out. When mixing, cross. Make 30 details.
3. EXERCISES FOR THE INNER SURFACE OF THE THIGH WITH A BALL
You will need an elastic rubber gymnastic ball.
Exercise 1.
Starting position: lie on the mat, bend your knees, feet on the floor. Hold the ball between your knees. Extend your arms along your body.
Execution: On the count of times, press your feet on the ball, trying to squeeze it. Hold the tension for several seconds. On the count of two, relax your legs. Repeat compression and relaxation 30 times.
Exercise 2.
The essence of this exercise: by trying to hold the ball between our legs while performing a passing exercise, we will keep the muscles of the inner thigh in constant tension. A related exercise we will have is squats.
Starting position: stand straight, hold a gymnastic ball between your legs just above your knees.
Execution: squat for a count of one, and return to the starting position for a count of two. Repeat in two sets of 10-15 times each.
4. SQUATS AND LUNCHES FOR THE INNER THIGH
Plie squat.
This squat is more effective for the inner thighs the wider your legs are. Starting position: stand straight, spread your legs as wide as possible, toes pointing to the sides.
Execution: at the count of times, squat down as low as possible, trying to lower yourself to a line parallel to the floor. In this case, you need to imagine that your back is leaning against the wall, that is, you need to squat with your back as straight and level as possible. Rise up on the count of two. Do 10-30 squats, dividing this number into two approaches. Once prepared, you can perform a plie squat with dumbbells in your hands.
Side lunges.
Stand up straight, hands on your waist. On the count of times, lunge to the right side. The right leg bends at the knee. Make sure that your knee does not go beyond the toe of your right foot. The left leg is straight and extended. The lower you go in the lunge, the more effective the exercise will be. Having made a lunge, you need to fixate for a couple of seconds and return to the starting position. Do the same lunge to the left side. In total you need to do 15-20 lunges in each direction.
Include these exercises in your gymnastics routine or perform them separately, devoting 15-20 minutes to them every day. After doing exercises for the inner thighs, be sure to do stretching exercises for these muscles. published
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