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Do you want to achieve slender toned legs, but the fat on the inside of the thigh does not allow you to get closer to your desired goal? We offer you a unique selection of exercises for the inner thigh without equipment + ready plan activities that can be done even at home.

Ready-made training scheme for the inner thigh

On the inner side of the thigh are the adductor muscles of the thigh (adductors), which are most effectively worked out with the help of isolation exercises. But for weight loss in the inner thigh in addition to strengthening the adductor muscles, you must also eliminate the fat layer, which is located above the muscles.

We offer you a ready-made training scheme that will help you not only work out the adductor muscles qualitatively, but also enhance the fat burning process.

This scheme includes 3 types of exercises for the inner thigh:

• Standing exercises (squats and lunges)
• Cardio exercises (with an emphasis on the inner thigh)
• Floor exercises (lifts and leg extensions)

It means that your workout should be divided into three segments, roughly equal in time. For example, if you train for 45 minutes, then give each group of exercises 15 minutes. If you train for 30 minutes, then each segment will last 10 minutes. Thanks to this scheme of exercises for the inner thigh, you will tighten the muscles, reduce the fat layer, and improve the lines of the legs.

Below are illustrative pictures of exercises for the inner thigh and ready-made execution schemes. You can take our version of classes, or you can create your own own program. But before we go directly to the exercises, let's clarify some points on the features of training on inside hips.

Questions and Answers on Inner Thigh Workouts

1. What if I am a beginner?

If you are just starting out, then allocate no more than 15-20 minutes a day for training. Take breaks, keep a moderate pace, and gradually increase the duration of the sessions, the number of repetitions and the complexity of the exercises.

2. What if I don't like cardio?

5. How can the proposed exercises be made more difficult?

You can easily make your inner thigh exercises more difficult by using leg weights or (although dumbbells are not suitable for all exercises). You can also use a fitness elastic band - this is one of the most effective devices for strengthening leg muscles.

6. How often do I do inner thigh exercises?

Exercise no more than 2-3 times a week. On average, it is enough to devote about 1 hour per week to the problem area. It is also very important to train not only adductors, but also quadriceps, hamstrings, muscle corset and gluteal muscles. It does not make sense to deal with only a separate muscle group - you need to train the whole body as a whole. Be sure to check out:

The first segment of the workout: exercises for the inner thigh while standing

During squats and lunges, watch your posture, your back should remain straight, your knees should not go beyond your toes. Also, try not to tip your back forward and do not bend your lower back, otherwise the load on the muscles of the legs will decrease. If you do not have enough eversion in the hips (knees do not look in opposite directions), that's all right. Choose the most stable position possible for you. Do your inner thigh exercises to the best of your ability.

If you have trouble keeping your balance in a plie squat (with legs wide apart and feet turned), then you can use a chair as a support. This selection of exercises will help you work out not only the inner side of the thigh, but also the gluteal muscles and quadriceps.

2. Plie Squats with One Toe Raise

Execution scheme

We offer you 3 options for combinations of exercises to choose from. The number of repetitions is indicated next to the exercise. If you are a beginner, do the minimum number of repetitions.

Your workout will consist of 6 exercises that are repeated in 2-3 circles. Rest between exercises 15-30 seconds. Rest between rounds 1 minute.

Example 1:

25-35 times 20-30 times 20-30 times 10-15 times on each side

Example 2:

• Plie squats with one toe raise (right leg): 20-30 times
10-15 times on each side
• Plie squats with one toe raise (left leg): 20-30 times
• Lateral lunge on toes (right leg): 10-20 times
20-30 times
• Lateral lunge on toes (left leg): 10-20 times

Example 3:

20-30 times
• Side lunge (right leg): 15-25 reps
20-30 times
• Side lunge (left leg): 15-25 reps
10-15 times on each side 25-35 times

You can alternate between the 3 inner thigh combinations, choose just one, or create your own exercise plan. After completing the segment with squats and lunges, we move on to cardio exercises for the inner side of the thigh.

The second segment of the workout: cardio exercises for the inner thigh

Plyometric (jumping) training is one of the most effective ways burning fat in the lower body and the formation of slender legs. If you have no contraindications, then cardio training should definitely be part of your fitness plan.

The presented cardio exercises for the inner thigh are formed level from simple to complex. You can choose only a few exercises that suit your level of difficulty or alternate groups of exercises with each other. Perform exercises only in sneakers!

3. Plank jumps with leg extension

Execution scheme

We offer you 2 options for combinations of cardio exercises for the inner thigh: for beginners and advanced.

An example of a cardio workout for the inner thigh for beginners:

• Plank jumps with leg extension

Exercises are performed according to the scheme: 30 seconds of work + 30 seconds of rest (e.g. Jumping with arms and legs for 30 seconds, then rest for 30 seconds, then move on to Plyometric side lunge- 30 seconds, then 30 seconds rest, etc.). We repeat the exercises in 2 circles, in the second circle we perform a side lunge on the other leg. 1 minute rest between rounds. This type of cardio workout will last 10 minutes.

Advanced Inner Thigh Cardio Workout Example:

• Plank jump with leg extension

Exercises are performed according to the scheme: 45 seconds of work + 15 seconds of rest (e.g. Jump into a wide squat 45 seconds, then 15 seconds rest, then go to the Jump in the plank with leg extension - 45 seconds, then 15 seconds rest, etc.). We repeat the exercises in 2 circles, between circles 1 minute of rest. This type of cardio workout will last 10 minutes.

After cardio exercises, we move on to exercises for the inner thigh on the floor.

The third segment of the workout: exercises for the inner thigh on the floor

These inner thigh exercises are done on the floor. They are low-impact and do not put a load on the joints and blood vessels, so you can perform them if you are worried about your knees or varicose veins. While exercising, try to keep your leg muscles tense and your stomach toned.

Thank you youtube channels for the gifs: mfit, Linda Wooldridge, Jessica Valant Pilates, Christina Carlyle.

Execution scheme

We offer you 3 options for combinations of exercises for the inner thigh to choose from. The number of repetitions is indicated next to the exercise. If you are a beginner, do the minimum number of repetitions.

Your workout will consist of 8 exercises that are performed in 1-2 circles. Rest between exercises 15-30 seconds. Rest between rounds 1 minute.

Example 1:

25-35 times
• Inner thigh leg lift (right leg): 15-25 reps
• Leg lift for the inside of the thigh (left leg): 15-25 times
30-40 times

Example 2:

• Circular movements lying on your side (right leg): 15-30 times
• Circular movements lying on your side (left leg): 15-30 times
• Shell complicated (right leg): 15-25 times
20-25 reps for each leg
• Shell complicated (left leg): 15-25 times
• Raise of the closed legs (right side): 10-20 times
• Raise of the closed legs (left side): 10-20 times
15-25 times

Example 3:

• Adduction of the thigh lying on its side (right leg): 20-35 times
• Adduction of the thigh lying on its side (left leg): 20-35 times
• Shell (right leg): 20-30 times
15-25 times
• Shell (left leg): 20-30 times
• Leg raises with a chair (right leg): 15-25 times
• Leg raises with a chair (left leg): 15-25 times
20-30 times

You can alternate between the 3 inner thigh combinations, choose just one, or create your own exercise plan.

Basic rules for exercises for the inner thigh

1. Always start your workout with a warm-up and end with a stretch. Never train without warming up, otherwise you risk injury!
2. During the exercises for the inner thigh, you should feel the target muscles. Keep the body collected and concentrated, do not perform the exercises thoughtlessly and loosely.
3. Try to change exercises periodically, do not constantly perform the same exercises. Don't let your muscles adapt to the load.
4. If cardio exercises are especially difficult for you, then you can start your workout with them, and not with squats and lunges. But do not put cardio at the end of the session, exercises for a local zone are best done after aerobic exercises to increase blood circulation in the target area of ​​​​the body.
5. Remember that the inner side of the thigh will only decrease with overall body weight loss, so reasonable dietary restrictions are a prerequisite for getting rid of fat in this area.
6. Isolated exercises for the adductor muscles are very useful for eliminating the problem area on the inner surface hips, but do not forget about exercises for the rest of the muscles of the legs and core. At balanced work over all muscle groups you will reach the goal much faster.
7. Remember that fat does not melt in the part of the body that you pump hard. The whole body is emaciated. But you can help him eliminate problem area, doing interval training and working on body tone.
8. If you like to do ready-made video workouts, then be sure to check out our selection: Top 25 Best Videos for the Inner Thigh.

Video for the inner thigh in Russian

1. How to make a gap between the thighs

2. Exercises for the inner thigh

3. Inner thigh

Beautiful legs are the cherished desire of the fair sex. But many women, even those who regularly visit gyms, have noticed that the inner side of the thigh is reluctant to pull up behind the rest of the muscles.

She also treacherously begins to sag in the first place when you do not play sports for a long time. What's the matter?

There are fewer muscles in the inner thigh, the skin is thinner, and standard gymnastics does not improve the situation. This problem area needs an integrated approach:

• specific exercises for the inner side of the thigh;
• compliance with the full structure of the training (warm-up, load, hitch, stretching);
• selected diet.

Menu during training

In women, it is genetically incorporated that fat accumulates on the hips. But doing inner thigh exercises and dieting can help deceive nature. To keep your legs slim gastronomic excesses will have to be cut.

Learn to replace unhealthy foods with healthy ones: starchy cereals with stewed vegetables, sweets with dried fruits. Love all kinds of cabbage, eggplant, asparagus, beets, baked potatoes. Eat fresh carrots, sweet peppers, herbs, lettuce.

The Best Fat Burners among the spices - red pepper and ginger, but carefully, do not overpepper. Pay attention to apples, grapefruit, black currants, rose hips, kiwi, strawberries, which contain vitamin C. It helps fight muscle cramps.

Potassium prevents swelling in the legs. There is a lot of it in dairy products, dried apricots, wobble, broccoli, asparagus. And although exercises designed to lose weight on the inside of the thigh will burn calories, you should not feast on cakes indefinitely.

Eat less fatty foods: pork, duck, goose, oily fish, sausages and everything that is fried.

Refuse fatty foods, convenience foods, fast foods.
Eat at least two hours before a workout and the same amount after.
Drink up to 2 liters of non-carbonated water per day.

Different muscles are important, different muscles are needed

But even with proper nutrition, one should not forget about the overall load on all muscle groups, and not just on problematic ones. musculoskeletal and muscular system of a person is a single apparatus in which everything is interconnected. It is necessary to pay attention to all parts of the body and muscle groups.

Then there will be no congestion, and the whole body will be toned. Do 1-2 compound workouts per week for all muscle groups, and exercises designed to tighten the inner thigh every other day. These simple rules will also help get rid of cellulite.

Many doctors advise training in the afternoon, for example, at 4 pm. By this time, the circulatory system is already well warmed up, and the load on the heart will be less. The average duration of a workout is 15 minutes.

Exercises can be done in any order. Start doing each movement from 10 times and gradually increase daily, for example, up to 20. For greater efficiency, use leg and arm weights, dumbbells, and a hoop.

Improving the condition of your legs, you can from the article "Exercises for slimming legs and thighs at home."

Warm up before workout

The most effective exercises for the inner thigh

1. Squats with dumbbells

We repeat the squats from the warm-up, only now pick up a 7 kg dumbbell. Remember to pull in your buttocks and keep your back straight. Enough 2 times 15 squats.

2. Lunges to the side (side)

Stand straight and lunge on your right leg while straightening your left. Right support at right angles to the floor. Hold for a couple of seconds and straighten up again. After 3 sets of 15 lunges, repeat the same with the left leg.

3. Leg raise

Lie on your right side and right hand, rest your left hand on the floor in front of you. The legs are extended in one straight line. Raise left leg and lower, without touching the floor, 15 times. Repeat twice. Then lift both legs off the floor at the same time as many times. Change position to the other side and repeat.

4. Mahi

Lift the body, focusing on the left elbow. Place your right foot behind your left. Straighten your left leg, toe pointing towards you, and do 15 swings without touching the floor with your foot. Repeat three times. Change position for the other leg.

5. Stretch

Lying on your back, place your arms along the body, raise your legs at a right angle to the floor. Extend your legs as far as you can without touching the floor. Do 3 sets of 15 reps.

6. Rolling legs

Remaining in this position, hands on the line of the shoulders and pressed to the floor, pinch the ball between the legs. Lower your legs to one side without touching the floor, then to the other. 15 lowerings in each direction, 2 sets.

7. Exercise "scissors"

Lying on the floor, keep your legs at a right angle to the floor (if you lower them lower, the press will swing). The toes of the feet are directed to the ceiling, quickly move the right foot behind the left, immediately the left behind the right, so quickly alternate 20 seconds. Lower your legs, rest and repeat 2 more times.

8. Diagonal swings

Lie on your stomach, legs and arms in line with your torso. Raise your left hand at the same time as your right leg until you feel stretching muscles, hold for 2 seconds and lower. Now, on the contrary, we raise the right arm and left leg. We raise each pair (arm plus leg) 15 times.

9. Leg swings to the side

Get on your knees, rest your hands on the floor, torso parallel to the floor, and hips perpendicular. We raise one leg to the side, without unbending it at the knee, to a parallel with the floor and return it back.

We immediately pick it up and return it again. Make sure that the thigh is perpendicular to the body, and the lower leg is perpendicular to the thigh. The toe is turned towards you. Do 2 sets of 15 swings on each leg.

10. Straightening the leg to the side

We complicate the previous exercise by raising the leg, straightening it parallel to the floor and again bending it at the knee at 90 degrees, after which we return it back. We repeat 15 times on each leg.

Cool down after workout

Having finished this exercise, sit down on your ankles, press your torso to your hips, straightening your arms above your head along the floor. Well stretch your arms forward, straining lateral muscles back. Hold for 10 seconds and relax.

With this exercise, we begin the hitch. Its main part is muscle relaxation and stretching, which should not be done before or instead of training. Muscles should be well warmed up.

Sit on the floor, bend your knees in front of you, and your hands in the “lock”. Rest your elbows between your knees and, lowering your hands, slowly spread your elbows to the sides.

With your feet, slightly resist the movement of your elbows. Feel the muscles stretch. The lower you bend your knees to the floor, the better. And back - close your knees. Do 4 sets.

Sitting on the floor, spread your legs as wide as possible, the toes of the feet “look” at the ceiling. Bend over to one leg, stretching your arms to your toes, hold for 2 seconds and straighten up.

Now lean forward and stretch, straighten up. To the other leg in the same way, linger, straighten up. Repeat 10 times.

Exercises for the inner thigh on the video

To make your legs the envy of everyone, follow the proposed complex. In the video, the most effective exercises are selected with a professional commentary from the trainer. Training time 14 minutes.

The so-called “drive” muscles that we are talking about are not involved in walking, so you won’t be able to pump them up with a walk. Use specially designed exercises for weight loss of the inner side of the thigh.

It is important to perform them correctly, you should feel tension in the muscles during their study. Selected exercises to strengthen the internal muscles of the thigh can be alternated in an arbitrary sequence or done "from memory".

For greater efficiency and variety, use gymnastic supplies. Do not forget about a special diet or proper nutrition. Having beautiful, slender legs is a great motivation to follow our recommendations.

Dear readers, have you encountered such a problem? What exercises have helped you? Share your experience with us by leaving a comment on the article.

© Artem - stock.adobe.com

1. The anterior is the quadriceps.
2. Back - biceps femoris.
3. Internal - adductor muscles.

Particular attention should be paid to the quadriceps - the quadriceps femoris muscle. It consists of four bundles: intermediate, direct, medial and lateral. They form most of the volume of the muscles of the thigh.

© mikiradic - stock.adobe.com

The best exercises for the thigh muscles

Consider what exercises should be performed in order to achieve ideal forms and pronounced muscular relief.

Squats

- This basic exercise to strengthen the hips, all areas of the muscles of the legs and buttocks work in it, and many muscles of the torso as stabilizers.

© Vitaly Sova - stock.adobe.com

Depending on the width of the legs and the range of motion, you can emphasize the load on the priority zone for you. Deep Squats(below the parallel with the floor) involve the gluteal muscles more. Squats in parallel and slightly higher - quadriceps. The narrower you place your legs, the stronger the lateral bundle of the quadriceps, which forms the muscles of the outer thigh, will work. A wide stance shifts the focus to the adductors of the thigh (inside).

It is extremely important to keep your back straight throughout the exercise. This will not only allow you to better focus on the work of the muscles, but also save you from injury. When working with large weights, use athletic belt and knee bandages.

When squatting, look forward and slightly up rather than down, this can lead to injury and loss of balance. It is extremely important not to bring your knees together when lifting, they must move in the same plane.

If you are new to gym and it’s hard for you to squat even with an empty neck, do squats in Smith - this is also an effective exercise for slender hips.

Also, many athletes perform front squats(with a barbell on the chest). In them, the biceps of the thigh, buttocks and extensors of the spine work much less, the entire load goes to the quadriceps.

leg press

The most important exercise for slender hips. The biomechanics of movement is similar to squats, but there is almost no axial load on the spine. Great for beginners for whom the squat technique is too complicated.

Depending on the position of the legs, you accentuate the load on certain parts of the thigh.

By placing your feet narrowly and parallel to each other at the bottom of the platform, you will force the outer part of the quadriceps to work harder. If you put them wide and spread your socks to the sides, the load will transfer to the inner surface of the thigh. Feet shoulder-width apart at the top of the platform - the load falls on the hamstrings and gluteal muscles.

The most important feature of this simulator is the amplitude. You should be comfortable throughout the entire movement. Don't lower the platform too low: most machines are designed in such a way that at the lowest point your lower back will round and rise from the surface of the machine. This is fraught with injury. At the top point of the amplitude, you do not need to fully unbend your knees, let the leg muscles be under constant tension.

Strength records in this movement should not be set, it is better to work in a comfortable rep range - from 10 to 15.

This simulator is not available in all gyms, but with it it will be easier to achieve the desired goal - to gain slender athletic hips.

The trajectory of movement is strictly fixed, so it will be easier for you to focus on contracting and stretching the thigh muscles. The lower back rests against a special support, so there is practically no axial load on the spine in this movement. Use different foot positions to work the entire array of thigh muscles. Similarly to the leg press, do not fully extend your legs at the top of the movement.

© splitov27 - stock.adobe.com

This is an isolation exercise for the thighs. In it, the load falls entirely on quadriceps hips. Athletes often use this exercise as a warm-up before the main strength work or put at the very end of the workout in order to finally “finish off” tired muscles.

The working weight does not play a fundamental role here, it is much more important to feel the work of the quadriceps and take a short pause at the top point, tensing the muscle as much as possible in order to “burn through” it properly. This training technique works great during the drying period, as it helps to improve the relief of the muscles of the legs.

Lunges

This is great exercise to strengthen the muscles of the thigh, which is performed as during a set muscle mass as well as during the drying period. Everything works in lunges with a barbell on the shoulders or with dumbbells: quadriceps, biceps, buttocks, adductors.

© Makatserchyk - stock.adobe.com

However, this exercise can also be emphasized depending on your priorities. A short step loads the quadriceps more, a long step - the buttocks and hamstrings:

There are also more specific variations of lunges, such as back lunges, in which maximum load lies on the gluteal muscles, or lunges to the side, in which the outer part of the thigh works harder (the lateral bundle of the quadriceps).

An alternative exercise is stepping onto the platform with additional weights:

© studio1901 - stock.adobe.com

Sumo deadlift and plie squats

We combined these two exercises into one paragraph, since they mainly load the same muscle group - the adductors of the thigh, and have a similar technique.

As a rule, it is performed with a barbell. A wide setting of the legs is used, while the socks turn outward. This exercise came from, but it is also successfully used in classical fitness. If you perform a movement with a small weight and try to completely turn off the back and trapezius muscles from work, then the entire load will be focused on the inner surface of the thigh.

With a slightly different story. As a rule, this exercise is performed with a dumbbell, so the amplitude is relatively small. To increase it, stand on two step platforms, and then you can lower the dumbbell lower. The amplitude will increase (how much depends on your stretch) and you will be able to better focus on stretching the hip adductors as you go through the negative phase of the movement.

Deadlift on straight legs (Romanian deadlift)

This exercise is designed to work out the back of the thigh and gluteal muscles. Perform the Romanian deadlift with both a barbell and dumbbells.

Many people do not quite understand the name of the exercise, trying to make traction on the most straight legs at any cost. It is not necessary to do so. Be sure to bend your knees a little.

The main thing in this exercise is to try to take the pelvis as far back as possible, then the entire load will fall on the hips and buttocks. If you do not do this, but simply perform forward bends, the extensors of the spine will work. To better feel the work of the muscles in this exercise, it is better to perform it after several sets of leg curls in the simulator. The back, as in the classical deadlift, should in no case be hunched over. Keep your lower back arched throughout the entire set.

Alternative exercises - good-morning (tilts with a barbell on the shoulders), deadlift with a kettlebell or dumbbells on one leg and inclinations in a hack simulator.

Leg curls in the simulator sitting and lying

This is isolated exercises to work out the biceps femoris. There are no fundamental differences in the performance of these two options, however, athletes who have problems with the spine should be careful with lying leg curls. The point is that in the extreme position lumbar your spine is in a stretched position, and heavy lifting can exacerbate your problems.

Perform the exercise with an average working weight, pausing for a second at the point of peak contraction and slowing down in the negative phase, then you will get the maximum benefit.

© Makatserchyk - stock.adobe.com

Glute Bridge

This exercise is perfect for girls taking their first steps in fitness. On the initial stage it does not require additional equipment, but will allow you to perfectly feel the work of the gluteal muscles. Perform it both in the gym and at home.

© Makatserchyk - stock.adobe.com

© ANR Production - stock.adobe.com

jumping

And they are among the most popular exercises in CrossFit. They load all the muscles of the legs equally, while increasing strength endurance and explosive force, as slow muscle fibers are involved in the work.

The inner thigh is one of the most problematic areas. female figure. in winter appearance legs don’t really bother us, and you don’t think: how to pump up. But closer to summer, when we begin to realize that we will soon put on a swimsuit and go to the beach, there is a panic at the sight of a reflection in the mirror. You can correct the situation if, without waiting for the summer, you begin to put your legs in order.

If you do not know how to pump up, then use the exercises given in this article. Perform this complex about 4 times a week. But do not try to do it daily, as the muscles need to recover after physical exertion. The recovery period takes an average of 48 hours, so the “every other day” option is most suitable for training.

So, we begin to answer the question “how to pump up the inner thigh?” Lie on your left side, leaning on your forearm, bend your right leg at the knee and place your foot in front of your left leg. With an exhalation, lift your left leg off the floor, pull it towards you with your toe. Do not hold your breath, try to strain as much as possible. Just hold your leg in the air for about 30 seconds, then lower it as you inhale and relax. Rest a bit and do 2 more sets of this exercise. If this is for you exercise stress small, then do not rush to roll over to the other side. Let's see how to pump up the inner thigh with a greater load. Let's complicate the task a little: when lifting the left leg up, perform a "spring" - small swaying up and down. The number of swings depends on yours. If the first few workouts are difficult for you to complete a lot of springs, then do at least 24, then gradually increase to 50 approaches. Well, if you gradually bring the number of repetitions to 100 - 150 times. Do exercises on the right leg.

Sit down, while inhaling, lean back with your body, lean on your forearms, raise your legs bent at the knees up. With an inhalation, spread your legs to the sides, point your socks towards you. Perform small springy movements for 3 minutes. Then complicate the exercise a little: spread and connect your legs completely. In time, this option will take about 2 more minutes to complete. Now we will tell you how to pump up the inner thigh, if such a load is small for you. Lower yourself completely onto your back, lift your straight legs up. Inhale as you spread your legs, and as you exhale bring them together. Continue doing these movements for 4 minutes. Then lower your legs and rest for 30 seconds.

Sit down, bend your knees and put your feet together, place your palms on the inside of your thighs. As you exhale, begin to press your palms on your legs and at the same time try to bring your knees together. Due to such counteraction, you will strain as much as possible. Inhale, remove tension from your arms and legs, rest for 2-4 seconds. Complete 10 - 30 sets this exercise.

Let's look at another exercise. You will need a medium sized ball for this. Lie on your back, bend your legs, place the ball between your knees. With an exhalation, press your knees on the ball, trying to squeeze it as much as possible. Relax your muscles as you inhale. Do this alternating tension for 2 minutes. Then make the exercise a little more difficult. Place the ball closer to the center of the inner thighs, legs fully straighten, and lift up. Also, while exhaling, squeeze the ball with your legs, hold the tension in the muscles for 3-5 seconds, and then relax your legs. Do at least 30 sets.

We have reviewed some of the most effective exercises. This article will be very useful to those who are thinking about how to pump up the inner thigh. To achieve success in this matter, the main thing is not to give up, be persistent in doing the exercises. However, keep in mind that if you are just starting to train, and have not been engaged for a long time before this time, then first perform a slightly smaller number of approaches, gradually gaining momentum.

As you know, slender, graceful, toned legs have a rather strong effect on men. However, in order to conquer a man with just a swaying of the hip, girls should work a lot on their bodies.

One of the main problem areas of the fair sex is the inner thigh. Even the most slim girls not protected from this problem, because in Everyday life the inner thighs are practically not involved.

And as you know, basically all the extra calories go exactly to the lower body, therefore, in order to have slender and toned legs, it is not enough just to eat right, which, of course, is also an important element in overcoming this problem. In combination with proper nutrition You need to combine cardio and strength training.

Warm-up before starting a workout

Any set of exercises you should start with a warm-up, as a good warm-up is the key to successful and effective workout. It usually lasts from 5 to 10 minutes, and you should not neglect it, you need to warm up all the muscles so that they are elastic and you do not damage them. Light cardio (running, jumping, jump rope) - great start warm-ups, and it is also necessary to work out all the joints:

• lifting and rotating socks;
• knee rotation;
• rotation of the pelvic part and others.

After a good warm-up, you can begin to perform exercises that will help you strengthen this problem area.

A set of exercises at home

The presented set of exercises is aimed at pumping the muscles of the inner thigh . This complex is designed for training both at home and in the gym.

Plie squats

This type of squat, which is also known as sumo squats, is effective for both strengthening the inner thigh and gluteal muscles, and also pumps up the front surface of the lower leg (but the main exercise for this part of the body is rolling from heel to toe). It is very important to ensure that during this task the load is distributed precisely on the inside of the thigh.

It is necessary to start doing squats while standing, legs wide apart and feet turned outward (socks look in different directions). It is necessary to squat slowly in order to feel the tension of the internal muscles of the thigh, in this position, linger for 1-2 seconds and smoothly return to starting position. Make sure your back is straight! You should start with 15-20 squats, gradually increasing the number of times and approaches. For greater efficiency, this task should be performed with dumbbells or weights.

Exercise with an expander

Exercise with an expander is very convenient and effective to perform at home. This exercise is aimed at pumping the tailor muscle. It can be performed with an expander of two types:

Leg extension to the side

It is quite simple and easy to do at home. In addition, the load is not only on internal muscles hips, but lower press. Starting point - lying on the floor, arms should be along the body, and legs raised up and extended at the knees. Next, we spread our legs to the sides as much as possible and slowly return to the starting point. This task should be performed 20-25 times in 2 sets. At the end of the workout, it is recommended to hold the legs apart for 20 seconds for greater efficiency.

Leg raise

One of the most popular and simple exercises is the leg lift. Starting position - lying on your side, lean on your arm, bent at the elbow. Next, we proceed to raise the leg as high as possible, and then slowly lower the leg to the starting point. It must be performed 15-20 times, 2 sets for each leg, increasing the number of sets over time. In addition, it will be effective to raise both legs, tightly compressed together, lying on your side.

Lunges to the side

This task stretches the ligaments well and acts not only on our problem area, but also strengthens the gluteal muscles. It can be performed with dumbbells in hand for greater efficiency. Starting position - legs together, arms in front of you, bent at the elbows. Then we lunge on the right leg, bending it at an angle of 90 degrees, and return to the starting point. We perform 20 repetitions on each leg 2 sets.

Various types of jumps

Jumping - useful workout for the whole body. Take a position - legs together, arms lowered along the body. In the jump, we spread our legs wide, perform a clap above our head with our hands, then jump to the starting position. Repeat 20-25 times for 2 sets.

And also this task can be performed in a slightly different variation, the starting position remains the same, however, then in the jump (in the air) we spread our legs to the sides, and at the moment of landing we collect, returning to the starting position.

Mahi

Well strengthens both the inner and outer thighs. Starting position - standing sideways to the support, holding on to it with your hand, legs together, back straight. We begin to swing the hip to the side, holding a fraction of a second at a height, and smoothly lower it to the starting point. In no case, when swinging, do not help yourself with your hands or your back, otherwise there will be no expected result, the back should be even and motionless, as if "a stake is inserted into it." It is recommended to perform this exercise 10-15 times in 2 sets, gradually increasing.

If you perform swings not to the side, but back, then you can pump up the back of the thigh. With the help of this exercise you can not only pump the internal muscles of the thigh, but also pump up the gluteal muscles.

Lying thigh adduction

The starting position of this exercise is lying on your side on the floor, rising on your elbow, the leg that lies on top is bent at the knee and placed on the floor behind the one lying on the floor. We raise the leg that lies on the floor as high as possible, while making sure that the body does not move, does not turn. The leg rises rather slowly so that more tension falls on the muscles, then it is recommended to hold the leg for a couple of seconds. maximum height, and also gently lower it to its original position. Do 10-15 reps for 2 sets.

Thus, by combining the whole complex of exercises with proper nutrition, exercising 3 times a week, you can achieve excellent results that will undoubtedly please you.

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