In everyday life, the inner thighs are not involved. Therefore, even in super thin people, this part of the body can be the most problematic area. Get rid of excess fat accumulations and tighten the inner thighs with regular exercise. You need to do them three times a week, otherwise you will not achieve the desired result. It is also worth remembering that doing the same exercises regularly is not worth it, as this also will not bring good results.
You can work out your legs well in the gym on special leg simulators, 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 done in three versions. The first option is suitable for those who are not yet ready for large power loads and who have little physical fitness. 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 the ass and at the same time press your back tightly to the floor. Then lift your legs 30 centimeters off the floor, spread your legs apart and cross your legs. Keep your inner thighs tight. The exercise should be repeated 20 times, then take a 20-second break and do 2 more such approaches.
- 2nd option. In the supine position, stretch your arms along the torso, slightly raise your head and shoulders. The loin should fit snugly against the floor. Raise your legs 30 degrees off the floor and cross your legs. Do the exercise about 25 times. Then take a 30 second break and repeat the exercise again. The number of approaches - 3 times.
- 3rd option. Lying on your back, raise your legs to 90 degrees and make divorces to the sides. First, spread your legs wide apart with your torso and lift your arms up as if you are pumping out the press, then bring your legs together and at the same time put 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, you first need to do a little warm-up, only then proceed with the exercises described below for the inner thighs. First, do a little warm-up, similar to the one we did in school. This will help prevent injury and sprains. If you have a private home, then a 10-minute run or jump rope is best for cardio, so you will start your metabolism and give a boost to fat burning.
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 of the way and, keeping your back straight, slowly squat. You need to sit down until you feel a strong muscle tension and the line of the hips becomes parallel to the floor surface. Squeeze your buttocks at the bottom of the squat and straighten up. The back should always be straight.
Exercises are done for one minute, then take a 20-second break and do 2 more such approaches. To get the most out of this exercise, hold a dumbbell in each hand.
Elimination 2. Lunge to the side.
Standing straight, lunge to the right, while the left leg should be straight and stretched. The pelvis should go back, be sure to watch the knee so that it forms a right angle. Having made a lunge, linger for a couple of seconds and return to the starting position. Then lunge with your left foot, redirecting 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. Mahi hips.
Get into a standing position and slowly 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 do 15-20 swings with one foot, 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 kilogram dumbbell under your knee. For balance, you can hold on to the back of the chair with your left hand. On the count of times, raise your right leg, bent at the knee with dumbbells, on the count of two, lower it. Do first with your right foot 10-15 swings, then with your left. The number of approaches is 2.
Exercise 5. Squats with swings.
Place your feet at shoulder level and do squats in such a way that a right angle forms in the bend of the knees. On the count of one, sit down, on the count of two, take a standing position, on the count of three, lift your right leg as high as possible, on the count of four, put your foot. Alternate legs after each squat. For one approach, 10 swings should be performed on each leg. Do 3 of these in total.
With this exercise, you can not only strengthen the inner thighs, but also pump up the muscles of the buttocks.
Exercise 6
For this exercise, you will need a small ball and a chair. First you need to sit on the edge of the chair, place the ball between your knees and straining the inner muscles of the thighs, squeeze the ball as hard as possible. Then slowly return to the starting position. Do 10-12 reps, then a short break and 2 more sets. Remember to keep your back straight during this exercise.
Workout in the gym
1. Exercise reducing legs in the gym. This exercise is performed on a special simulator, it helps to work out the inner thigh of the adductor thigh 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 simulator. With the help of this simulator, you can work out the quadriceps muscle of the thighs well. This exercise is often used before squats, as a warm-up exercise.
3. Dumbbell squats. Spread your legs wide, turn your socks to the sides and start doing slow squats. Additionally, take a dumbbell weighing 6-8 kg in your hands. Do 15 squats, 3 sets each.
4. Wide stance press. The basic principle from the point of view of technology is that where the socks look there and the knees look. When pressing, the knees should not be fully extended, they should be slightly bent.
Since time immemorial, men have argued about which part of a woman's body is the most attractive. Some like a prominent bust, others like chic hair, and still others like elastic buttocks. But all representatives of the stronger sex admit that when they see a beautiful woman, they first of all pay attention to slender legs. The representatives of the weaker sex are well aware of this, and therefore they try in every possible way to emphasize the beauty of their main “weapon” in conquering men. But not everyone succeeds, and the reason for this is flabby skin and weak muscles of the inner thighs.
These muscles are practically not involved in everyday life, and therefore they are the first to spoil the beauty of chiseled female legs, and besides, they become the root cause of chafing of the skin between the legs. It is clear that such a problem needs to be fought, but it can only be dealt with by regular exercises that involve the muscles of the thighs. In this article, we will consider the most effective gymnastics for pumping this problem area.
Gymnastics to strengthen the muscles of the thighs
1. Straight Leg Raise
For exercise, it is best to get a rubber mat. Lie on your right side, resting your elbow on the floor, and holding your head with your palm. Let the other hand rest the palm on the floor at the level of the abdomen. Bend your right leg slightly, and straighten your left leg and slowly raise and lower it without touching the floor. Do up to twenty such lifts, and then lie on your left side and pump the muscles of the other leg in the same way.
2. "Scissors"
This is another well-known exercise performed lying down, which engages the muscles of the thighs, and at the same time pumps the calf muscles well. To perform it, lie on your back, and stretch your arms parallel to the body, providing yourself with support. Raise your legs to a small height and begin to cross them, imitating the movements of scissors, ten times. Immediately after completing the element, raise and lower both legs, without touching the floor, 10 times. Complete three sets and you can proceed to the next exercise.
3. Lunges
This wonderful element begins with a standing pose. Keeping your hands in front of you, take a step to the side with your left foot. Squat down, bending your right knee, then rise and move your right leg behind your left. The weight of the body in this case will also move from the right side to the left. Return to the starting position and repeat the element, moving in a mirror way (i.e. to the right side). Repeat elements up to 10 times on each side.
In the practice of fitness trainers, there is another popular lunge option. To do this, make a big lunge forward with your right foot, lean on it with your whole body, and sit down so that your left knee touches the floor. Return to the original position to repeat this element for the other leg. Perform 10-15 movements with each leg.
4. Leading the leg to the side
To implement the next gymnastic element, you will need support. You can rest your hands against the wall, but it is better to use the high back of the chair. Stand in front of a chair, leaning on the back with your hands. Lift your left leg off the floor and take it as far back as possible. Repeat 20-25 times, trying not to bend your knees, and then pump the other leg in the same way.
5. Plie Squats
An excellent result in the fight against flabbiness of the thigh muscles is given by plie squats. And besides training this muscle group, this element helps to eliminate the "breeches". To perform it, the legs are bred as wide as possible, with the socks turned to the side. As soon as you fix this position, start squatting, trying not to bend your back. You need to squat until the hips form a straight line, and there is strong tension in the muscles. Do squats for one minute, then give your legs a rest (literally twenty seconds). Repeat element twice and move on to the next one.
6. Clamping the ball with your knees
To train your hips in this way, you will need a bouncy rubber ball. Lying on a flat surface, place your arms parallel to your torso. Pull your heels towards your buttocks, and hold the ball between your knees. With your arms supported, lift your hips so that they form a straight line with your torso, and start squeezing the rubber ball hard. Squeeze the projectile, count to ten, and return to the original position. Repeat ten times.
7. Ball squats
Get on your feet and do another gymnastic element that can easily pump your hips. Squeeze the ball with your knees, stretching your arms forward, and start doing shallow squats, squeezing the projectile tightly. Squatting, you will immediately feel how the muscles of the thighs tighten and begin to work. Very soon you will notice that this element is one of the most effective of all the exercises offered. Perform squats the maximum number of times, bringing them to a total of fifty.
8. Hip stretch
These wonderful movements require a rubber mat and a small, hard pad. Lie on your back with a pillow under your head. Move the heel of the right foot closer to the buttock, and throw the foot of the left foot on the right knee. Slightly press down on your left knee, pushing it away from you. At this moment, you will feel the necessary tension. Freeze in this position for 7-10 seconds. Repeat the same movement for the right leg, remembering to keep your back straight. Perform five sets, constantly alternating legs. According to fitness instructors, such an element will not only make the skin on the inner thighs smooth and elastic, but will also help get rid of cellulite.
9. Intensive pumping
After completing the previous gymnastic element, stay in a horizontal position, turning over on your side. Rest your left elbow on the floor, and support your head with your hand. Bring your right leg bent at the knee forward. Let it serve as an additional support for you. Start pumping your left leg, tearing it off the surface and lifting it up to the maximum height. Do fifteen of these lifts, and then repeat the element for pumping the other leg.
10. Overcoming resistance
For the next exercise, the purpose of which is pumping the muscles of the thighs, you will need a rubber band-expander. Stand straight, putting on a gymnastic tape on the lower part of your legs, tilt your body slightly forward and join your hands in a lock, holding them in front of you. Overcoming the resistance of the expander, take a wide step to the side with your right foot. Return to the starting position and squat as deep as possible. Repeat the element for the right leg. Do fifteen of these movements for each leg and you can move on to the next exercise.
Finally, every body-caring beauty should understand that the results that are achieved in the gym can hardly be achieved by exercising at home. That is why feel free to go to the nearest fitness club and take lessons from experienced fitness instructors who will teach you how to properly squat with dumbbells or a barbell, as well as teach you how to bend and straighten your legs on the simulator. In this case, literally in 1.5-2 months you will notice the first results of your studies, which means you will enjoy the harmony of your legs.
Health and beauty to you!
The inner thigh is the most problematic area that requires more attention than the rest of the body. You need an integrated approach - special exercises, proper nutrition.
The content of the article:
Slender legs are the dream of every girl and a wide variety of means are used for this. Often there are situations when strict diets are observed and exhausting workouts are carried out, but the desired result is still not achieved. Simple recommendations and expert advice will help to cope with this problem.
How to start losing weight at home?
A big part of success depends on the regularity of training and proper nutrition. First you need to understand the human anatomy in more detail - the largest and strongest muscles are the thigh muscles, which are responsible for joint mobility, extension and flexion.
The anterior muscle group is adductor, while the posterior one works in the opposite direction and is considered medial. In order to pump this muscle group, you need to work hard, because without a special load during everyday life, they are practically not involved. No matter how intensely you move during the day, this part of the body is more prone to accumulation of body fat.
Even during the performance of classic exercises for working out the legs, this muscle group practically does not work. In order not only to get rid of accumulated body fat, but also to model a beautiful muscle shape, it is necessary to regularly perform a special set of exercises.
To provide a full load on this part of the body outside the gym, no special simulators or devices are required. But you will immediately have to tune in to the fact that the training will be difficult and exhausting, but only in this case it will be possible to achieve the desired result.
How to tighten the inner thigh - exercises to work out at home
First of all, in order not to get injured during training, it is necessary to perform a warm-up. The following most popular exercises can be used to work out the inner thigh.
Squats
Of course, it may seem strange to some girls, but the muscles of the inner thigh respond well to the simplest squats. This exercise is not only included in a variety of complexes, but is also one of the most popular and effective.
Squats can be done in several ways, but they will have different effects on the muscles. For example, in the case when the muscles in this zone do not receive a load at all, all movements should be very careful - the legs are spread as wide as possible, the socks are turned in different directions.
The depth of the squat is also important, which has a direct impact on muscle contraction and how well they stretch. The back should remain perfectly straight, a deflection is made in the lower back. If you neglect this advice, there is a risk of spoiling the spine.
While working on the technique of performing this exercise, you need to feel how the muscles located on the inside of the thigh begin to work. It is impossible during the first workout to give a large load or use weights. Muscles must adapt and adjust to the new mode of operation.
Over time, the correct technique will be developed, and gradually it will be possible to add weight. If there are problems associated with the spine, it is recommended to practice in a special belt that will correctly fix the lower back.
It is necessary to adhere to the correct squat technique:
- legs are shoulder-width apart or slightly wider;
- if weights are used, the main emphasis is on the heels, but not on the toes;
- during the squat, tension in the muscles should be felt;
- at least 10 squats are performed;
Leg abduction
You need to perform this exercise only on a hard and even surface:
- take the starting position lying on your side, legs remain straight;
- lift up a straight leg and linger in this position for 5 seconds;
- return to starting position;
- you need to lower your leg slowly, without jerking;
- do at least 10 repetitions, gradually increasing to 20.
Exercise "scissors"
- To perform this exercise, you need to lie on your back on the floor, hands are located along the body.
- Place your palms under your buttocks.
- Perform leg raises 15 cm, then you can increase to 25 cm.
- Within a minute, do about 20 leg crossings.
- To achieve the benefits of this exercise, you need to perform 2-3 repetitions.
Jumping to the side
After completing the exercises described above, you need to switch a little and perform more active actions. To work out the inner thigh, it is recommended to do jumps to the side. This exercise helps to more actively burn the existing fat deposits in this area.
First, jumps are performed on the right foot for a minute, and then on the left. Do 2 sets of 20 jumps for each leg.
Forward lunges
This exercise is one of the most effective for the inner thigh, as it helps to effectively strengthen the muscles. But you can also get a wonderful bonus - there is an intensive study of the muscles of the lower press.
You need to perform lunges forward according to the following scheme:
- Stand straight, your back remains perfectly straight, arms are located along the body, legs are spread apart, look in front of you.
- As you inhale, take a step forward, while the weight of the body is transferred to the exposed leg.
- Perform 10 lunges, then switch legs.
At the end of the set of exercises, the correct stretching must be performed. This will help relieve tension from tired muscles, besides, the likelihood of unpleasant painful sensations in the muscles the next day is minimized.
Stretching must be done correctly:
- first sit on the floor, the back remains perfectly straight;
- bend your legs and slowly spread apart until your knees touch the floor;
- at first, this exercise may seem very difficult, but after a week, stretching will become much easier;
- during the exercise, you need to make sure that the back remains straight;
- feet should be pressed to each other;
- stay in this position for a few minutes and lightly spring your legs so that they gradually lower.
An exercise with a fitball will be a great addition to the complex, but if it is not possible to use it, you can replace it with a simple ball, which should have a relatively small size:
- take the ball and lie down on the floor;
- bend your legs at the knees;
- place a ball or fitball between your knees;
- hold it with your leg muscles - press in and stay in this position for 5–8 seconds;
- then relax your muscles;
- for beginners, it will be enough to complete 20 repetitions, then a short break is taken and another approach is performed.
How to tighten the inner thigh in the gym?
If it is not possible to train at home, then it is better to purchase a subscription to the gym. You can use the simulators yourself or use the services of a trainer who will help you correctly draw up an individual training program, focusing on problem areas.
The program is not the most difficult, besides, you need to start with small loads so as not to accidentally get injured. In the gym there is a special simulator that allows you to work out exactly the inner part of the thigh. It is very easy to use and does not require special physical training.
You can also use a simulator such as an expander. There are several options for training on it, but the simplest is the following - stand straight on the machine and swing to the side (10 repetitions for each leg).
In the gym, you can perform the following exercises that allow you to effectively work out the inner thigh:
- Bending the legs on the simulator can be a great stretch before weighted squats.
- Press with a wide setting of the legs. It is important to straighten your knees to the end, the technique must be strictly observed. If the toes are pointing in one direction, the knees should be in the same direction.
- Squat with weight. The legs should be placed wider than the shoulders, the socks turned to the side, the back is completely straight. A slow squat is performed, dumbbells are in the hands, the weight of which can be 3–6 kg, depending on the initial physical preparation. Dumbbells are located in front of you, then pressed against your chest. 15 squats are performed, a break is taken and two more approaches.
How to remove fat deposits from the inner thigh?
Cellulite very often appears in this area, so you will have to work hard to get slender legs. It is worth considering the fact that fat deposits in this area appear very quickly. To avoid this unpleasant phenomenon, it is necessary to regularly perform a special set of exercises, lead an active lifestyle, and instead of relaxing on the couch, choose a walk in the park. Do not forget about the need for a balanced diet and properly care for the skin in this area.
You need to follow a few simple rules of nutrition:
- the diet should contain a large number of raw vegetables with fruits;
- try to completely abandon potatoes, but occasionally they can be baked in their skins;
- remove all fried and fatty foods from the diet;
- it is necessary to consume a sufficient amount of fiber regularly;
- do not abuse flour products, first of all, this rule applies to muffins, white bread and puff pastries;
- it is important to correctly combine slow carbohydrates and protein foods;
- pickles and canned food are strictly prohibited;
- you can not overeat before bedtime;
- you need to give up sweet milk, coffee with sugar, including sweet carbonated drinks, and store juices;
- it is important to drink enough plain water, but without gas - at least 1.5 liters per day, homemade juices and herbal teas are beneficial.
To work out problem areas where there are fatty deposits and signs of cellulite, you can use a coffee scrub, which is prepared as follows:
- Brewed coffee (100 g) is taken, it is advisable to use a freshly ground product. Do not use instant coffee or coffee powder.
- Olive oil (2 tablespoons) is added to coffee.
- All components are mixed, and liquid honey (1 tsp) is introduced.
- The resulting mass is applied to the steamed skin after taking a shower, and the skin is worked out with a massage mitt.
An integrated approach to solving the problem is very important, therefore it is additionally recommended to use algae wraps. You can buy them not only in a specialized store, but also in any pharmacy. For one procedure, several sheets of kelp will be enough, which are pre-soaked in water and applied to problem areas. The algae are fixed with a layer of polyethylene film. After about an hour, the compress is removed, and the skin is rinsed with water, it is advisable to take a contrast shower. At the end, a moisturizing lotion or skin cream is necessarily applied.
It is important not only to know what means and techniques will help tighten the inner part of the thigh, but also what to do absolutely not. It is forbidden to apply any warming creams designed to combat cellulite to this area. Also, do not rub this area too aggressively with a massage mitt or do a pinching massage. The fact is that in this zone there is very sensitive, thin and delicate skin, while the vessels are located very close and as a result, ugly and painful bruises may appear on the body.
Only a competent and correct approach will help tighten the inner part of the thigh and get rid of the signs of cellulite. to do this, it is enough to exercise regularly, monitor your diet, completely eliminating harmful and high-calorie foods, including sweets, from the diet.
How to dry the inside of the thigh, see the video below:
The hips are a problem area, especially the statement applies to women. The inner part brings disappointment more often, the skin here is thinner, quickly loses its tone and elasticity, excess fat is formed. More often this happens after weight loss.
Before performing the exercises directly, consider which muscles belong to the part of the body of interest. The muscles of the inner thigh include:
- Short muscle (adductor) - participates in the processes of bringing the thigh by way of flexion and rotation;
- Large muscle (adductor) - provides easy rotation of the thigh outward;
- The comb muscle - performs flexion and adduction of the hip, provides rotation;
- Thin and long muscles (adductors) - are required to ensure the adductor function of the thigh, flexion of the lower leg, turning the leg outward.
Muscles are adductors, they bring the legs together. These muscle groups are almost not involved in the walking process, it will take a lot of attention and effort to ensure the smartness and aesthetic beauty of this part of the legs, the possibility of losing weight.
Pumping rules
A set of physical exercises aimed at strengthening the muscles of the inner surface of the thigh is performed after reading the information.
- Before starting exercises for the inner thigh, perform a warm-up. It is possible to start training after proper warming up of the muscles.
- After a set of exercises, it is shown to stretch the muscles.
- Performing exercises for the inner thigh, take care of the condition of the muscle corset.
- A set of exercises is performed as correctly as possible. Do not be distracted until the end of the exercises.
- Once every 2-3 months, it is required to change the types of load, excluding the addiction of muscles.
- Classes are held regularly.
- To achieve weight loss, in addition to exercise, you will have to follow the right diet. It is better if the diet is prescribed by a nutritionist who takes into account the characteristics of the body, providing an opportunity to quickly and effectively remove unnecessary fat.
By following simple rules, it will be possible to achieve strengthening of the considered part of the thigh, making the body attractive.
Warm-up exercises
Before a set of exercises designed to strengthen and tighten the muscles of the thigh in question, you will need to make preliminary preparations in the form of a warm-up. It is simple and consists of two stages. For five minutes, it is recommended to walk on the outer ribs of the feet, achieving a quick tension of the necessary muscle group.
You will need to warm up the muscles, walk for 3-5 minutes, intensively and raising your knees as high as possible. The pulse should increase a little, sweating may appear. After simple actions, exercises for the inner surface of the thigh are performed.
It is allowed to replace the specified complex with a run for 20 minutes, due to which the muscles of the body will warm up and completely stretch. It is possible to warm up the joints of the hip region by rotating the pelvis to the right and to the left (5 times).
Some trainers recommend doing cardio exercises (aerobic exercises) as a warm-up to prepare for exercises for tightening and strengthening the thigh muscles. Exercises are effective and perfectly help to remove excess fat, which achieves significant weight loss. Provides nutrition to tissues, muscles, due to the normalization of blood flow. However, the fat burning effect is achieved if the session lasts at least 20 minutes. Using cardio exercises in the form of a warm-up, it is permissible to combine them with the main training program.
For a warm-up, cardio exercises are quite suitable:
- Run in place as far as possible in time. It is required to actively move the arms (imitation of running).
- Jumping to your feet alternately, helping with your hands. Do the exercise until you can stand it.
- Jumping in place while lifting your knees to the sides. Accompany the jump with a clap of hands.
- Raising the bent left leg to the right hand, try to jump at the same time. Perform to a state of slight fatigue.
- Jumping in place, accompanied by raising the arms up, then landing on slightly bent knees. Feet need to be placed shoulder-width apart.
Exercises for the inner thigh will prepare the muscles for the implementation of the main training program, indispensable for losing weight.
A set of exercises for pumping the inner thigh
After warming up, proceed directly to exercises aimed at strengthening a given muscle group. The most effective exercises suitable for tightening and strengthening the muscles in question, helping to remove unwanted fat from the buttocks and other parts of the legs:
The exercises are simple, but the best for the speedy removal of unnecessary fat, toning the muscles. If the described set of exercises is not suitable, it is possible to resort to the help of coaches and choose an individual training program or find video lessons conducted by coaches and athletes.
Final step: stretching
After the classes, it is required to stretch the part of the thigh of interest. It is suitable to achieve the maximum possible results in terms of weight loss, remove excess subcutaneous fat, restore harmony, prevent pain after workouts that have recently begun, preventing muscle soreness out of habit.
To warm up, sit on the floor. The back remains straight, control your posture. We bend our legs at the knees, spread them apart, lowering them to the floor as much as possible. Feet rest against each other. It is shown to be in the accepted position for about five minutes or until the onset of a feeling of fatigue, gradually lowering the knees lower to the floor.
The new exercise is performed with the feet together. Keep your back straight. Bend the left leg so that the heel is facing the buttocks. Take the foot with your left hand, try to pull it to the buttock. Stay in position for 5-6 seconds. Do the exercise for the second leg.
The described set of exercises will help restore muscle tone, contributing to a tightening, remove unnecessary fat from the muscles of the legs, which is important for losing weight.
Do you have a good figure? But would you dare to wear a bikini on the beach? Not? Do you have complexes because of a bulging belly, wrinkles at the waist or “ears” on the inside of the thighs? Under clothes, all these imperfections of the figure are absolutely invisible, but when undressing, they attract close attention. In order to put the body in order, urgent measures are needed, and one cannot do without training in this matter. In this article, I want to talk about how to get rid of fat deposits on the inside of the thigh. After all, it is in this place that the muscles quickly lose their tone, becoming prematurely flabby and lethargic. There are effective exercises for the inner thigh that can solve this problem.
Squats
Squats are great leg exercises. They are good because they strengthen not only the inner part of the thigh. Both the anterior and lateral muscles, as well as the buttocks, work. To achieve optimal results, you need to perform the following exercises for the inner thigh 30-40 times in a row:
From a standing position, do squats to the stop;
From a standing position, do half-squats, that is, bend your knees, but do not sit down to the stop;
Starting position: standing on the floor, spread your legs as wide as possible, socks pointing to the sides. Slowly squat to the stop, then return to the starting position.
Mahi legs
Leg swings (as exercises for the inner thigh) are very effective. They can be done in any position: standing, sitting or lying down. So here are some useful exercises:
Starting position - feet on the floor, you are reclining and leaning on straight arms, not touching the floor with your back and looking at the ceiling. Do swings alternately with your right foot, then with your left;
Lying on the floor on your side, leaning on your elbow, lift your top leg, then lower it. You need to repeat 40-50 times. Roll over and do the same with the other leg;
Lying on the floor on your back, do the exercise "scissors" - mixing and spreading the legs. Repeat 30-40 times.
jumping
Jumping is a very dynamic exercise for the inner thigh. You can perform them simply on the spot or with a jump up. Do 50-60 jumps in a row. This contributes to the active burning of calories, and, as a result, the reduction of fat deposits on the thighs.
And at the end of the workout - stretching
Stretching at the end of a workout is very important. It will help prevent muscle pain that occurs the day after the exercise for the inner thigh muscles. In order to stretch, you must do the following: sit on the floor, bend your knees, press your feet together, spread your knees apart and try to touch the floor with them. You need to stretch 7-10 times until a slight pain in the muscles appears. We looked at what you can do at home. This does not require exercise equipment or any sports equipment. You just need to do the exercises daily, allocating 30-40 minutes for classes. Following these recommendations, you will quickly find a great shape and be able to wear the most revealing clothes on the beach.
