Exercises to strengthen the muscles of the inner thigh. Exercises for the inner thighs for training at home and in the gym

21.10.2019

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

Is exercise effective for losing thigh weight?

The goal is to make your thighs slim

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

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

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

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

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

Exercises for the inner thigh: losing weight at home

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

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

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

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

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

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

effective exercises for hips

How to spend maximum calories at home?

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

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

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

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

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

Fitness equipment for home

exercises with fitball

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

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

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

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

There are other advantages:

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

Coordination and plasticity of movements improves.

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

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

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

Effective training scheme

squats to work the inner thighs

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

Exercises for the inner thighs in the gym

Hackenschmidt simulator

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

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

Contraindications

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

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

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

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

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

You can see the results in just 3 weeks with integrated approach which includes regular exercise and diet.

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

How to tighten and pump up the inner thigh muscles

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

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

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

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

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

A set of exercises for training at home

Plie squats

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

Hip abduction

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

Scissors

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

Side Lunges

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

Leg spread

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

Swing your legs

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

Martin

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

Video: How to remove ears on thighs at home

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

Exercises in the gym

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

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

Exercises with a fitball for the inner thigh

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

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

Stretching exercises

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

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

Which exercise machine is used for the inner thigh?

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

IN everyday life The inner thighs are not used. Therefore, even for super skinny people, this part of the body can be the most problematic area. You can get rid of excess fat deposits and tighten your inner thighs with regular exercise. physical exercise. They must be done three times a week, otherwise desired result you won't achieve. It is also worth remembering that you should not perform the same exercises regularly, as this will also not bring good results.

You can work out your legs well in the gym using special leg trainers, which we will discuss in more detail below. Also, if you wish, you can perfectly tighten and pump up the inner surface at home.

How to tighten and pump up the inner thigh?

The “scissors” exercise helps to effectively tighten the inner thighs. It can be performed in three versions. The first option is suitable for those who are not yet ready for heavy strength loads and who have little physical training. The second option is more difficult than the first, since it additionally uses the abdominal muscles. And the third option is for people with good physical fitness and endurance.

1st option. First you need to lie on your back, put your hands under your butt and press your back tightly to the floor. Then raise your legs 30 centimeters from the floor, spread your legs to the sides and cross your legs. Make sure to keep your inner thighs tight. The exercise must be repeated 20 times, after which take a 20-second break and do 2 more such approaches.
2nd option. Lying on your back, stretch your arms along your torso, lift your head and shoulders slightly. The lower back should fit snugly to the floor. Raise your legs 30 degrees from the floor and cross your legs. Do the exercise about 25 times. Then take a 30 second break and repeat the exercise again. Number of approaches – 3 times.
3rd option. Lying on your back, raise your legs 90 degrees and spread them to the sides. First, spread your legs wide with this torso and lift up with your hands, as if pumping out your abs, then bring your legs together and at the same time place your torso on the floor. The exercise is done 20 times in 3 sets with a 30 second break.

Inner thigh exercises you can do at home

To remove fat from the ears of the inner thighs, first you need to do a short warm-up, and only then begin to perform the exercises described below for the inner thighs. First, do a short warm-up, like the one we did at school. This will help avoid injuries and sprains. If you have private house then for cardio, a 10-minute run or jumping rope is best, so you will start your metabolism and give an impetus to burning fat.

Exercise 1. Plie squat.

This exercise helps to tighten not only the inner thighs, but the quadriceps and buttocks.

Standing straight, spread your legs wide, turn your feet out and, keeping your back straight, slowly squat. You need to squat until you feel strong muscle tension and the line of your thighs becomes parallel to the floor surface. At the bottom of the squat, squeeze your buttocks and straighten up. The back should always be straight.

The exercises are done for one minute, after which take a 20-second break and do 2 more such approaches. To get more benefit from the exercise, hold a dumbbell in each hand.

Elimination 2. Lunge to the side.

Standing straight, lunge to the right, while your left leg should be straight and taut. The pelvis should go back, be sure to watch the knee so that it forms a right angle. After lunging, hold for a couple of seconds and return to the starting position. Then lunge with your left leg, transferring your weight to your left leg and forming a right angle at the knee.

Do 15 lunges on each leg, 3 sets in total.

Exercise 3. Hip swings.

Take a standing position and smoothly lift your right leg. At the same time, the leg should be tense and the back should be kept straight. For balance, you can hold on to the back of a chair. First, you need to make 15-20 swings with one leg, then the other. In total you need to do 3 such approaches.

Exercise 4. Leg swings with dumbbells.

In a standing position, bend your right leg at the knee and place a one-kilogram dumbbell under your knee. For balance, you can hold on to the back of the chair with your left hand. On a count of one, lift your right leg, bent at the knee from the dumbbells, and lower it on a count of two. First make 10-15 swings with your right foot, then with your left. Number of approaches – 2.

Exercise 5. Squats with swings.

Place your feet at shoulder level and do squats so that a right angle is formed at the bend of your knees. On the count of one, squat down, on the count of two, take a standing position, on the count of three, raise your right leg as high as possible, and on the count of four, put your foot down. After each squat, alternate legs. In one approach, 10 swings should be performed on each leg. Do 3 of these approaches in total.

With this exercise you can not only strengthen your inner thighs, but also pump up your buttock muscles.

Exercise 6.

For this exercise you will need a small ball and a chair. First you need to sit on the edge of a chair, place a ball between your knees and strain internal muscles thighs, squeeze the ball as hard as possible. Then slowly return to the starting position. Do 10-12 repetitions, then a short break and 2 more sets. Don't forget that your back should always be straight while performing this exercise.

Workout in the gym

1. Leg abduction exercise in the gym. This exercise is performed on a special simulator; it helps to work the inner thigh of the adductor muscle. In addition, with the help of this exercise, intimate muscles are also trained, which is especially important for women's health.

2. Leg extension on the machine. With this machine you can work out the quadriceps muscle of the thighs well. This exercise is often used before squats, as a warm-up exercise.

3. Squats with dumbbells. Spread your legs wide, turn your toes to the sides and start doing slow squats. Additionally, take a dumbbell weighing 6-8 kg in your hands. Do 15 squats, 3 sets.

4. Wide Leg Press. The basic principle from a technical point of view is that where your socks are pointing, your knees are pointing there. When pressing, your knees should not be completely straightened, they should be slightly bent.

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 with overweight, but also among 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, return to 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 muscles are also stressed. abdominals. 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. At the same time, 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. The 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.

I have to say that I am a big fan of exercises that you can do at home.

Isn’t it great to work on your body in the cozy and comfortable atmosphere of your own home? And you don’t need to buy any exercise equipment or additional equipment!

Today I will talk about exercises that will allow you to tone your inner thighs without leaving home!

1. Plie squats

Classic squats are extremely effective exercise for the hips.

But since your task is to bring their inner surface into proper shape, I would recommend plie squats.

Stand straight with your feet shoulder-width apart. Toes should be turned outward at an angle of 45°.

Begin the exercise by lowering yourself into a squat as if you were sitting on an invisible chair.

2. Plie squats with jumps

If you want to make the previous exercise more intense, then add jumping to it!

Rising from a squat, push your feet off the floor and touch the soles of your feet to each other as you jump.

To engage the target muscles and prevent injury, you must ensure that all movements are performed correctly.

3. Leg raise while lying on your side

Lie on your right side and place your elbow so that it is directly under your shoulder.

Bend your left leg and place it in front of your right.

Tighten your core and relax your feet.

Perform rhythmic up and down movements with your right foot.

To avoid disproportionate muscle development, do the same number of repetitions on each side of your body.

4. "Scissors"

In addition to the inner thighs, “scissors” allow you to work the lower part of the abs.

This video shows you moving your legs alternately up and down, but you can also move them in a criss-cross pattern.

Stretch your toes forward and work in a small amplitude to further engage the target muscles.

5. “Jumping” with crossing legs

This exercise is similar to a regular jumping exercise, however, as you may have guessed from the name, you need to cross your legs every time you land.

6. Gluteal bridge

Lie on your back, bend your knees and bring them together.

Raise your pelvis up and then lower it.

As the name suggests, the bridge works the glutes, but it's also a great way to tone your inner thighs, so you're killing two birds with one stone!

7. Wall Squat

Sounds easy?

In fact, this static exercise is much more difficult than it might seem at first glance.

But he is not short of efficiency!

Lean your back against a wall and spread your legs as if preparing to do squats.

Lower yourself down so that your thighs are parallel to the floor (that is, your legs should be bent at an angle of 90°). Place your hands on your hips.

These exercises can be performed at any time and anywhere.

Take advantage of their versatility and work on building sleeker, toned thighs without leaving home!

Do you know any other exercises for the inner thighs?