Exercises for the inner thighs. Secrets of beautiful and slender legs
Those who have tried to get rid of extra pounds on the inner thighs with the help of diets are familiar with the principle of 1 to 6. A person who has lost as much as 7 kg will lose only 1 kg in the lower half of the body. How to change this ratio, improving the shape of the hips faster and more efficiently?
Is exercise effective for slimming thighs?
the goal is to make the hips slimThe fullness of the hips in women cannot be "written off" only on the hormonal characteristics of the body. Men also often have excess fatty tissue in this area. Excess calories that exceed the daily allowance are easily accumulated and leave “problem” places with great difficulty. Thus, nature takes care of the reserves of nutrients "for a rainy day."
The very structure of the body contributes to this. The muscles of the inner thigh, such as the scallop, slender, and large adductors, are rarely involved in everyday activities. Their function is to adduct the leg during side swings and turn the hip when it is turned with the toe outward.
Knowing these features not only explains the tendency of the inner thighs to accumulate fat. The need is clearly visible physical activity. Well, since the goal of the classes is to make the hips slim, then training large muscles requires the maximum number of repetitions and significant loads.
The advantage of training the muscle group of the inner thigh is the ease of exercise.
They can be performed both in a specially equipped gym as well as at home.
Exercises for the inner thigh: lose weight at home
Front and rear surface hips are usually not a problem for women. These muscle groups daily are repeatedly reduced during, and other ordinary activities. The medial surface also needs daily exercise for at least 20-30 minutes. Exercises are performed 15-20 times per approach and optimally help to reduce the volume of the inner thighs:
Mahi with straight and bent legs. Stand up straight. For comfort and balance, lean on your hands. Swing towards the left and then right with straight legs. Bend the swing leg at the knee and repeat the exercise.
"Scissors". Lean back with an emphasis on the elbows. Straighten the legs bent at the knees and pulled up to the stomach. Spread your legs as wide as possible and bring them back.
Leg swings in the supine position. Take a position and bend the leg that is on top at the knees. Put it in front of you and rest. With maximum tension, swing up with the other leg. Change position and repeat the swing.
"Grand plie" or "sumo". Take a position with legs wide apart, toes turned outward. Watch your posture and squat slowly. The bottom point of the squat is the moment when the thighs become parallel to the floor (knees bent at an angle of 90 degrees). Return to the starting position. For the sake of balance, touching a horizontal or vertical surface with your hands is allowed.
"Bow and arrow". Shift your body weight onto a 90-degree bent leg, keeping the other leg as far away as possible. Hands are in front of you or on your belt. Make rolls on your legs to the right and left, slowly shifting the center of gravity of the body. Keep your back and pelvis straight.
effective exercises for hips How to spend maximum calories at home?
To increase the intensity of training, and therefore the consumption of calories, leg weights will help.
These popular sporting aids are strips of heavy fabric with compartments for bulk or plate weights. For training at home, weighting agents weighing 500 g are most often used, but if necessary, you can find models weighing 5-6 kg.
Certainly, leg weights are much more comfortable than dumbbells, but any additional sports equipment will help increase the effectiveness of ordinary activities:
- Increased load burns fat cells faster.
- Increase the intensity, forcing the muscles to work better. Consequently, the strength and endurance of muscle groups increases.
- Do not require a special set of exercises.
Video training of the inner thigh, aimed at reducing body fat and strengthening muscles.
Home fitness equipment
fitball exercises An exercise for weight loss of the inner thighs with a regular ball is easily performed: sit on a chair or bench and place a small rubber ball between your knees. Squeeze it by tensing and relaxing your muscles. It is advisable to do 4 sets of 10-15 compressions.
Overcoming the resistance of various simulators will also help to increase the effectiveness of training:
. We practice squats: firmly squeeze the saddled ball with your feet. In this case, the feet rest on the floor, and the arms are spread apart. Shift your body weight from one leg to the other.
One of the main advantages of this projectile is the absence of a power load on the spine.
There are other advantages:
More intensively burned body fat due to the additional load and light massage at the points of contact of the body with the simulator.
Improves coordination and plasticity of movements.
isotonic rings."butterfly" makes it possible to perform the usual set of exercises with a greater load.
The simulator is compact and allows you to choose the degree of load according to well-being, depending on the density of the material.
Sitting Exercise: Sit with your knees at a 90-degree angle. Place the trainer between them. Putting your hands on the handles, squeeze the rings with the tension of the internal muscles of the thighs.
Effective training scheme
squats to work the inner thighs - Light cardio warm-up, turning into a moderate-intensity workout.
- Jump rope or plyometric exercises.
- Lunges with the transfer of the center of gravity of the body. The recommended exercise is "Bow and Arrow".
- Squats.
- Cardio training of medium intensity, with the transition (by well-being) to high loads.
- Stretch marks.
Exercises for the inner thigh in the gym
Hackenschmidt simulator The main advantage of exercising on the simulator is comfort and the ability to focus on working with a specific muscle group:
. Changed in the Smith machine classic stance wide, spread your socks to the sides. Try to squat as deep as possible, trying to touch your calves with your hips. An overhand grip is recommended for the neck. Observe your posture and do exercises for inhalation and exhalation.
Contraindications
When performing swings and squats, which form the basis of sets of exercises for the inner thighs, the load primarily falls on the joints lower extremities and spine. Fitness simulators allow you to make it softer and more gentle.
Such loads physiologically strengthen the musculoskeletal system and the cardiovascular system. They have practically no contraindications and are recommended even for people aged or in the period of post-traumatic rehabilitation. While work with large weights deforms the cartilaginous menisci and develops inflammatory diseases of the joints.
The following pathologies can become a direct contraindication to any type of training:
- Arthritis, arthrosis and other diseases of the joints in the period of exacerbation.
- Thrombophlebitis, varicose veins, vascular fragility and some other abnormalities in work vascular system. Including hypertension and a tendency to stroke.
- Heart disease with the possibility of a heart attack.
- The period of rehabilitation for surgical intervention on the abdominal organs.
- Inflammatory diseases of the kidneys.
- Less than a year after operations and injuries of the musculoskeletal system.
You can often hear about the possibility of losing weight in the hips in just a week. Miracles do not happen, so leave hope for an instant result. Remember how long the extra pounds gathered on the hips.
You can see the result after 3 weeks with an integrated approach, including regular workouts and dieting.
The fact is that the inner side of the thighs in Everyday life almost never used. Weak muscles, fat and thin skin cause the legs in this area to become flabby and begin to sag. Even in thin women, the inner thigh is often problem area. And it depends on how tight she is. appearance legs. It also happens that the legs seem to be pulled up, but there is a large gap between them. All these shortcomings can be corrected with the help of exercises. But first, let's look at what muscles the inner thigh consists of and what functions it performs.
Anatomy of the inner thigh
The muscles of the inner side of the thigh make up a group of adductor muscles, which include:
thin leading;
long leading;
short leading;
large leading;
comb.
The main function of these muscles is to adduct the thigh, in other words, to bring the legs together. This function tells us how to train muscles in order to pump up inner part hips. That is, perform any exercises to reduce the legs.
How to tighten your inner thigh
Some workouts will not give the desired result if there is a fatty layer. It will also require the organization of proper nutrition. If the weight is normal, and the sagging of the inner surface of the thigh is not associated with excess fat, but with weakness of the adductor muscles, in this case, you can limit yourself to one session.
Along with your adductor strengthening workouts, be sure to do hamstrings and hamstrings to get a beautifully symmetrical body.
In order to evenly pump up the muscles of the legs, tighten and burn excess fat, you need to do cardio 2-3 times a week. It can be brisk walking, running, cycling. The duration of such classes for weight loss should be at least 30-40 minutes.
Exercises for the inner thigh
As mentioned above, almost all exercises on the inner thigh are performed on the reduction of the legs, and most of them do not require special simulators. And this means that you can build muscle at home. The only thing you need is special weights.
Exercise "scissors"
This exercise has two options. In each of them (but in the second much more), together with the adductor muscles, we work out the abdominal muscles.
1st option. Take a position lying on your back, stretch your arms along the body or, for convenience, put under the buttocks. The back together with the lower back should be pressed to the floor. To do this, raise your head off the floor. Raise your legs 30 cm from the floor and spread your legs apart. Complete a series of 20 reps of leg crossings. Do 3 sets. You can use special weights.
2nd option. Without changing position, lift 45 degrees from the floor upper part body, stretch your arms forward. Perform 20 crosses. Repeat the exercise 3 times. The muscles of the press must be tense throughout the exercise.
Lying on the floor, the lower back is pressed. The legs are raised at an angle of 90 degrees to the floor. Spread your legs to the sides as wide as possible, linger for a couple of seconds and return to the starting position. Pull your socks towards you, and always keep your legs straight. Perform 20 repetitions, and then spread your legs again and linger for 20-30 seconds and return to the starting position again. Do 3 sets.
ball exercise
The easiest option to work out and thereby pump up the inner part of the thigh is to squeeze something with them. To do this, take a fitball or a small ball. Take a lying position on the floor, bend your knees. Hold the ball between your knees. Squeeze the ball and hold it for a few seconds, then relax your legs. Repeat the exercise 20 times. Rest and do 2 more full reps.
Plie Squats
Stand straight, legs wider than shoulders, feet turned outward. As you inhale, begin to lower yourself down until your thighs are parallel to the floor. The deeper you squat, the better, as long as you are comfortable doing the exercise. As you exhale, return to the starting position, pushing with your heels. Do 3 sets of 20 reps. You can use a dumbbell by holding the plate on top and placing it between your legs. In addition to the inner surface of the thigh, with this exercise, you can pump up the buttocks.
Do not transfer your body weight to your toes, this way you isolate the load on the front thigh muscles. Watch your knees, they should "walk" strictly in the direction of the socks. 
Place your feet shoulder-width apart, toes slightly apart. Lunge with your right foot to the right side and slightly forward as far as possible, while crouching, pulling your pelvis back, hold for a second, return to your original position. When lunging to the side, the knee should “go” in the direction of the socks, but not go beyond their line, the heel should not come off the floor. Do the same with the other leg. For a greater load, you can perform the exercise first on one leg, and then on the other. So 3 sets of 20 reps.
Mahi lying on the side
At correct execution This exercise helps to pump up and tone the inner surface of the thigh. Reclining on your left side, lean on your hands, bend right leg and put it in front of the left. With a straightened leg, do 20 swinging movements or until you feel a burning sensation in the muscles. You need to raise it as high as possible, and lower it without touching the floor. Roll over to the other side, do the same with the other leg. Repeat the exercise.
Yoga exercises for the inner thigh
Much attention is paid to the internal muscles of the thigh during statistical exercises borrowed from yoga. Suffice it to recall the popular lotus position based on full disclosure. hip joints and well stretched thigh muscles. True, this pose is not easy for a beginner, and everything comes with experience.
Butterfly exercise
A very popular exercise that came to us from Eastern practices. Sit on the floor, bend your knees, spread your knees to the sides, press your heels to yourself. Shake your butterfly wings for a few minutes, thus stretching the muscles of the inner thighs.
One of the asanas that prepares for the lotus position. This exercise not only pumps, but pulls well and tones the inner thighs. Sit on the floor, stretch your legs forward, stretch the back of your head up, straightening your spine. Keeping this stretch, bring your right leg to the groin and hold it with your hand, now gently bring your left leg. Transfer the weight of the body to the sit muscles and maintain balance without rounding the back until any discomfort appears.
Stretch your legs and put your feet together, bending your knees. Without lifting your feet apart, pull them towards your body and place your heels closer to your perineum. Press your hands on your knees, trying to press them to the floor. Stay in this position for as long as you can.
Sit on the floor, bend your left leg and use your hands to pull it towards your perineum. Bend the right leg and place it on the left ankle, placing the toes of the foot between the left surface of the thigh and the lower leg. In the first lesson, you can lean against the wall.
Stretching exercises for the inner thigh
Each session should end with stretching exercises, which not only prevent injury and reduce pain, but also help to lengthen the muscles, which makes the legs more slender and toned. Suitable for stretching the inner thigh the following exercises.
Exercise 1
Sit on the floor, spread your legs wide. Rest your hands on the floor behind you, leaning your body back a little, socks pointing towards you. Hold this position for 30 seconds. The legs should be spread wide enough that you feel the stretch of the adductor muscles located on the inner surface of the thigh.
Exercise 2
Now pull your heels towards you, spreading your knees to the sides (as in the “butterfly” exercise). Pressing your hands on your knees, try to press your hips to the floor.
Exercise 3
Get on all fours, spread your knees to the sides, and pull your heels to the buttocks. If you're doing everything right, you should feel a stretch in your inner thigh.
To summarize, to make the inner thigh more attractive you need:
perform appropriate exercises;
Don't forget about cardio
observe correct mode nutrition.
As you can see, most of the exercises can be done at home without using aids. By doing this regularly, you can both pump up the muscles that support the inner thigh, and reduce cellulite, make your legs slimmer and more resilient. So, you can safely wear short skirts and open swimsuits this summer. Choose those activities that are closer to you in spirit and be beautiful.
Do you have a good figure? But would you dare to wear a bikini on the beach? No? 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 front and lateral muscles as well as the buttocks. 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 down to the stop, then return to the starting position.
Mahi legs
Leg swings (as exercises for inner thigh) are very efficient. 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. It does not require simulators 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.
You can get rid of excess fat accumulations and tighten the inner thighs with the help of these exercises
How to Strengthen Your Inner Thigh with Exercise
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 trainers, which we will discuss in more detail below. Also if desired, 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 training 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.
Alternatively, you can do the exercise "scissors", but do not cross your legs. The legs should be raised 30 centimeters from the floor, while the arms are straightened along the torso. First, spread your legs wide apart, then bring them together, but not completely. Leave a gap between them of 20 centimeters. There should be 20 such repetitions.
In total, do 3 sets of 20 repetitions of the exercise.
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.This will help prevent injury and sprains. Forcardio is best with 10 minutes of running or jumping rope, as this will fire up 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. IN lowest point squat, squeeze your buttocks 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 internal muscles hips, 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 simulator. 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 during this exercise, train and intimate muscles 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. Press with wide staging legs. 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.published
How to pump up the inner thigh and get beautiful legs?
Beautiful and slender legs can be made regardless of height and physique, all you need is to be able to work out certain muscle groups correctly and well.
Of course, it is better to do this in the gym and assign separate workouts to work out the legs (experts advise you to work out different groups muscles on separate days, doing the maximum number of approaches with the required number of repetitions), which will give the most visible result in a short period of time.
But the muscles of the legs, unlike all other muscle groups on our body, can be perfectly worked out at home - there are a huge number of exercises for this (running, squats, etc.). However, many people know very few leg exercises and do not know how to perform them correctly.
First you need to reduce the fat layer to a minimum
When working with the legs, you need to get rid of the fat layer, otherwise even hard training will not give the desired result.
for incineration excess weight in the gym, the so-called cardio simulators are excellent - orbitreks, treadmills, steppers, etc. Regular or interval running at the stadium, the street will also help you burn extra calories and lose weight. If there is no excess weight and you just want to get slender legs with a beautiful, moderately developed relief, then you can not get hung up on such simulators.
You can use cardio equipment before, during and after your workout. Even if you run more than you planned, this will not put you off from success.
In order to pump the inner part of the thigh as quickly and well as possible, you need to squat a lot, legs wide apart. But everything is not so simple, there are a lot of options for squats in the gym or at home. Consider the most popular and effective.
In the gym, you can pump the inner thigh in the Smith simulator. To do this, you need to take a working weight or an empty bar, if you are just starting to practice, stand under it so that it is at the level of the back and the buttocks do not go beyond the structure. In this case, the bar must be carefully brought on the trapezium of the shoulders so that it lies comfortably.
The legs should be set wider than shoulder levels, or you can put them close to the edges of the structure (an article on how to squat correctly). Socks are spread apart so that the foot is parallel to the neck. We begin to perform smooth squats.
The amplitude should be good, you need to squat down as much as possible, while working with the muscles of the inner thigh.
If you squat low enough, there will be almost no effect. Squats in this technique can be performed without simulators at all, using other sports equipment.
The back during squats should be perfectly flat, otherwise the load will fall on the lower back, back, and anything but the inner thigh.
We considered one option for working in the gym above the inner surface of the thigh, now let's talk about how we can work out the muscles we need at home.
At home, you can very quickly tone your muscles if you regularly perform the exercises described below.
Cindy Crawford Home Workout Exercises
Many girls admire the appearance of the world-famous model and public person - Cindy Crawford. At the same time, not everyone knows that the secret of her perfect figure- This regular classes sports. She has developed, in collaboration with professional specialists and trainers, several very effective training programs, which everyone can perform at home without any special devices or simulators.
Cindy works the inner thigh with several approaches with a certain amount repetitions. She performs three types of squats. The exercises themselves are very interesting and will not be boring at all.
After a quality warm-up, we begin to warm up the muscles of the legs and the inner side of the thigh. We perform squats in place, legs wide apart. Do 2-3 sets of 10 repetitions (look at your strength, you should not be lazy, otherwise everything will be in vain, but if these are the very first workouts, do not overdo it, otherwise everything will hurt very much the next day).
