Inner thigh exercise machine. How to lose weight in the inner thigh: the best approach to solving the problem
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 the inner thigh. 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 don’t have the opportunity to find a couple of hours of free time to work out in the 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 start complex physical exercises right away.
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 line of your thighs 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. A gymnastic or ordinary ball will be an excellent assistant during physical training. The main thing is that it is not very large and can be held comfortably 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 changes in the condition of 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
Another useful exercise for strengthening the thigh muscles is working 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 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
This video lesson from a professional fitness trainer will help you properly organize a home workout, tone your muscles and the appearance of your legs, and also choose effective exercises for your hips:
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. They must be done three times a week, otherwise you will not achieve the desired result. 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 here in addition the abdominal muscles are involved. 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 at the same time 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 body, 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 a private home, then a 10-minute run or jumping rope is best for cardio, 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, straining your inner thigh muscles, 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.
To stay in shape, you need not only to eat right and give up sweets, but also to lead an active lifestyle. There are many exercises for losing weight, but not all of them are effective, especially when it comes to certain areas of the body.
The first place among problem areas is deservedly taken by the stomach, and the second place - 90% of women give it to the inner thighs. Getting it in order is the hardest thing.
Slimness of the inner thighs cannot be achieved with ordinary physical activity. Most women who do not have problems with excess weight are unhappy with this particular part of their body. Common exercises such as running, Nordic walking and treadmill exercise only train the upper thighs and buttocks.
The inner thighs are called "lazy" by athletic trainers because they are not used in most leg training exercises. Fat deposits are present there even in the thinnest girls.
If it is not possible to go to the gym, classes aimed at tightening the inside of the legs can be done at home. Cardio exercises will tighten you up, and strength exercises will strengthen your muscles.
If you choose the right set of exercises, your inner thighs will tighten in a matter of days. The leg workouts suggested below will take no more than an hour a day, but the results will exceed all expectations.
The importance of warming up
Many people underestimate the importance of warming up. It allows you not only to warm up the body and prepare it for intense physical activity, but also protects against muscle strain.
Take note of the following exercises:
- Body turns.
- Leg stretching.
- Run in place.
- Jumping.
- Body tilts.
It would be useful to rotate the limbs and pelvis. Movements should be smooth, not abrupt. The duration of the warm-up should be at least 10 minutes. During this time, all the muscles of the body will wake up and fill with energy.
Nutritionists recommend training in the morning or evening. If classes are scheduled for the morning, then eating breakfast before training is not recommended. Drink a glass of water, and it is better to have breakfast no earlier than an hour after finishing sports exercises.
Sports trainers advise drinking a decoction of ginger with honey and lemon before training. This remedy very effectively warms up the internal organs during physical activity.
The most effective exercises (TOP 5)
There is a unique set of exercises that not only allows you to focus on the inner thighs, but also engages your abs and strengthens your back muscles. These exercises allow you to get a good stretch during regular exercise and give your leg muscles definition. Use a jump rope to warm up and drink a glass of water at room temperature before starting your workout.
Follow the basic rules that will help increase the effectiveness of your classes:
- Watch your breathing. It should not be intermittent.
- Monitor your pulse. Under no circumstances should you be overloaded. If your muscles become clogged, it will be difficult to even get out of bed the next morning.
- Distribute the load incrementally. At the first lesson, do each exercise according to the standard: 15 times, 2 sets. Increase by 5 repetitions every day.
- Proper execution of the exercises is mandatory.
- The first three days will be difficult until the body gets used to the stress.
Below is a technique for performing each.
Plie squat
Squats tone the entire lower body. You can get not only strong inner thighs, but also elastic buttocks. The plie squat is designed specifically for the problem area of the hips. Additional equipment will help in the classes: weights or a barbell. The exercise is not easy and requires basic training.
Stand up straight. Place your feet shoulder-width apart. Socks should point in different directions. Keep your back straight, slightly arching your lower back. Take a deep breath and lower yourself into a deep squat. Once at the bottom, freeze for a few seconds, then exhale and also slowly return to the starting position.
On a note! You can enhance the effect of the exercise if you stand on your toes below. This will allow you to achieve the ideal calf shape. Conduct the first workout without additional weight, and in subsequent sessions you can add additional equipment.
Side Lunges
Lunges of any type put serious stress on the legs. Side lunges, like no other, pump up the inner thighs well. When lunging, the main load falls on the hips and buttocks and subcutaneous fat is burned.
Stand up straight. Feet should be shoulder width apart. Tighten your abdominal muscles and straighten your shoulders. Take a deep breath. As you exhale, squat down on one leg and throw the other one to the side, not abruptly, but confidently. In this case, the knee of the leg on which you squat should be bent, but not touch the ground. The stand should resemble a compass that wants to make a revolution around its axis. While at the bottom, freeze for a while, the longer the better, and return to the starting position to lunge with the other leg.
On a note! The exercise is simple. You can strengthen it with dumbbells.
Ball pinching
For this exercise you will need a fitness ball. It can be purchased at any sports store. The main thing here is to coordinate your movements, and endurance will come in handy. The main emphasis is on the inner thighs and gluteal muscles. A month of regular training will turn your legs into a work of art.
You need to lie on your back and bend your knees. Spread your legs to the sides and fix a fitness ball between them. The main emphasis of the ball should be on the knee area. Take a deep breath and try to squeeze the fitness ball as hard as possible with your legs. Freeze in this position for a while, then relax and repeat the procedure again.
On a note! This exercise can also be done in a sitting position. Only in this version, make sure that your back is straight.
Swing your legs while lying on your side
Leg swings in a lying position are one of the most famous and “ancient” exercises, but they are effective and simple. There are several options for execution. Let's consider the method that will maximally strain the inner part of the legs and tighten the buttock area.
You need to lie on a flat surface on one side. The main emphasis is on the elbow joint of the arm and the thigh, which is closer to the floor. Place your free hand on your stomach; with it you can feel how the whole body is tensed when performing the task. Legs in the starting position are straight. Raise your legs up to the maximum height that the stretch allows. Fix your legs in the air. Gently lower and repeat the swing after a second.
On a note! During this exercise, you can safely watch TV and exercise your body. The more swings, the stronger the muscles. The main thing is not to overdo it.
"Scissors"
This exercise is considered the easiest of all, but this does not reduce its effectiveness. In addition, almost all the muscles of the lower body will be involved here. Endurance will help you do “scissors” for a longer time. Increases the tone of the whole body.
You need to lie on your back and stretch your arms along your body. Then raise your legs up so that your body is tilted at an angle of 90 degrees. We take a deep breath and spread our legs in different directions. We exhale and in one motion cross our legs together and immediately spread them apart. We repeat the movements. The same leg should be first on top, then below.
On a note! There are also many variations of this exercise. The main thing is that the movements should not be sudden to avoid muscle strain.
You need to exercise regularly - this is the first and basic rule.
For your convenience, you should purchase:
- A gymnastic mat will get rid of bruises.
- Kettlebells - will make exercises more effective.
- Fitness ball – for exercising with a ball.
- Jump rope for warming up.
- Ginger and honey for brewing warming tea.
Don’t forget that you need not only a smooth entry into training, but also a smooth exit. Take short breaks between exercises. If you are thirsty, drink, but only plain water. The total duration of the workout should be at least 45 minutes.
Remember that there are a lot of additional procedures to strengthen muscles and get rid of excess fat:
- Wrapping.
- Hot scrubbing.
- Sauna.
- Cold and hot shower.
- Pool.
We must not forget about nutrition, which should be balanced and contain mainly natural products: fruits, vegetables, beans and dairy products. Less fried food, especially after six, and more positivity.
Most girls in the process of losing weight, even with regular training, notice that their inner thighs are not toned enough. At the same time, you can maintain the tone of your thighs without even leaving home. The main thing is to know which exercises are suitable for this and accurately follow the technique of performing them.
Internally weak hip is caused by thin skin and laxity of muscle tissue, since in everyday life only a small number of movements involve this problem area.
Even the bulk of exercises for legs trains not the inner, but the outer thigh, thereby the muscular strength of the thighs is distributed unevenly.
To create the ideal shape of your legs while losing weight harmoniously, you just need to figure out how to pump up your inner thighs and what exercises will pump up your inner and outer thighs evenly.
A set of exercises for the inner thigh at home
Answering the question - how to pump up the inner muscles of the legs, professional trainers focus on a set of exercises in which you can make maximum use of the inner weak thigh, tightening its tone and strengthening the muscle status without leaving home.
Workouts can be adjusted according to the severity of the load depending on the general level of training, individually selecting weights for weighting and the number of approaches.
The complex includes the best exercises for the inner thigh:
1. Squats with legs wide apart.
Starting position: stand straight, place your feet wider than shoulder level, toes pointing to the sides. Then you can begin a smooth squat until the moment of maximum muscle tension, while maintaining a straight back position. At the lowest point, the hip line should be parallel to the floor.
When squatting, you can create additional tension in the thighs and buttocks by squeezing them for a couple of seconds, after which you need to return to the starting position.
If you have problems with balance during squats, you can perform the exercise along the wall or rest your hands on any surface. For additional effect, the workout is performed with weights - dumbbells or kettlebells.
This type of exercise is suitable for the inner thigh, as well as the buttocks and quadriceps.
2. Lunges forward and left-right.
Starting position: back straight, feet shoulder-width apart. Lunge forward with each leg alternately, forming a right angle under the knee. While performing the exercise, you need to concentrate on the target area, feeling the stretch in your thigh muscles.
An energetic pace of execution is suitable for the process of losing weight, and static poses, with constant tension in the problem area, will create a pumped-up inner thigh.
Lateral lunges are also effective for losing weight in the thighs. In this version of the exercise for the inner thigh, it is necessary to perform deep rolls to the sides, smoothly transferring the body weight from the left leg to the right and back.
3. Swing your legs while standing and lying down.
The first recommendation from trainers on how to pump up the inner thighs is to point out this type of exercise. It is easy to perform at home, and you can achieve such an effect that after training your weak inner thigh will simply burn.
In a standing position, swings can be made forward, bending the leg at the knee, or to the side, maintaining balance with support. If you perform the exercise while lying down, swing your legs to the sides, with your legs raised at right angles from the floor. In the “scissors” version, the raised legs must be crossed with each other with tension in the target muscles.
The secret to the effectiveness of this exercise for the inner thigh is that it is good for both losing weight in the thighs and maintaining muscle tone in the thighs.
A fast pace of movements is suitable for the process of losing weight; for pumping the hips - a slow pace, with a delay of several seconds at the maximum point of tension.
4. Squeezing the ball between your legs.
A simple but effective way to strengthen thigh tone is perfect for training at home. To do this you will need an elastic ball. When performing the exercise, you need to sit on the edge of a chair and place the ball between your thighs.
Then you need to squeeze it with maximum force, extremely straining the muscles of the problem area. For a good result, two or three sets of 10-15 repetitions for each type of exercise are enough.
Exercises for the inner thighs in the gym
You can quickly pump up your inner thighs in the gym. The best exercises are based on bringing the legs together.
Various exercise machines will help with this, one of which is ideal for pumping up the problem area of the hips. This is an expander - it is easy to use and at the same time very effective.
Another leg adduction machine is the adductor machine. For the inner thigh, exercises on it are performed with overcoming resistance of varying degrees of load. By pumping your legs with the help of a simulator you can:
- strengthen the inner surface of the legs;
- provide tone to weak muscles;
- improve the relief of the problem area of the hips;
- pump up your legs evenly;
- achieve weight loss in the inner thighs;
- improve posture and gait.
There are few technical secrets of the exercise. It is only necessary to correctly set the weight of the weight, linger for two seconds at the end point of compression of the legs and maintain constant tension in the target muscles.
Understanding how to pump up the inner thighs will help girls get perfect legs for any body type. Regularly working on a set of exercises to slim your thighs, combined with adjusting your diet, will allow you to achieve great success in losing weight and creating a slender body.
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 to do a 10-minute warm-up before any sports activity!
Muscles of the inner thigh
The muscles of the inner thigh make up the group of adductor muscles. The adductor muscles include five muscles: comb, thin, long adductor, short adductor, 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 how to remove fat from 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!
Simple example: From an early age, right-handers use their right hand, and left-handers use their 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, it is necessary, if there is one, to train the adductor muscles.
Exercises for the inner thigh
1. Raising and lowering the legs in a lying position (swings)
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. Initial 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 leg towards you.
Performance: 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 perform this effective exercise, you will need a stable chair. Initial 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.
Initial 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.
Performance: 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 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 are simultaneously working on. We offer two options for this exercise.
Exercise “Scissors”: option one. Initial position: lie down on the mat, place your hands under your buttocks, 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.
Performance: 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. Initial 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.
Performance: 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 thigh with a ball
You will need an elastic rubber gymnastic ball.
Exercise 1. Initial position: lie on the mat, bend your knees, feet on the floor. Hold the ball between your knees. Stretch your arms along your body.
Performance: 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. We will have a passing exercise.
Initial position: stand straight, hold a gymnastic ball between your legs just above your knees.
Performance: squat down 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 lunges for the inner thighs
Plie squat. This squat is more effective for the inner thighs the wider your legs are. Initial position: stand up straight, spread your legs as wide as possible, toes pointing to the sides.
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