Beautiful toned legs are the dream of many women. But even the thinnest often have flabbiness of the thighs in the inner part. Without any exercise, the front and back muscles are constantly working and so when you go down or up stairs, run or just walk.
But the internal and external, slender, scallop and large adductor, rarely tense, they are involved only when you do side swings or turn the foot toe out. It is clear that in ordinary life such movements hardly occur, which means that separate exercises are needed for the inner thigh.
Keep in mind that losing weight in the lower body follows the principle of 1 to 6, that is, if 7 kg goes away, then only one from the hips. The body stores up in this way, and it is very difficult to remove fat from the internal muscles of the thigh. It will take both cardio and strength training. If your legs are slender, just strength exercises are enough to tighten the muscles at home.
Content
When is a gym essential?
Important recommendations
Contraindications
Choosing a training program
Breeding raised legs to the sides
Plie squats
Lunge to the side, it is - "Bow and Arrow"
Squeezing the ball
Various lying swings
Swing to the side while standing
Scissors
When to expect the first results?
When is a gym essential?
Inner thigh exercises can be done at home. With due diligence and regular exercise, you will get the effect in a month. But there are situations in which you need to work out exclusively in the gym.
If you have problems with the joints of the legs and the spine, you will not be able to effectively and safely perform swings and squats, or work with weights. In order not to harm yourself, you need to practice exclusively on simulators for information and leg breeding, which do not exert a weight load on the cartilage and menisci.
In other cases, you can do everything at home so as not to waste time and money, and to practice at any convenient moment.
Important recommendations
Here are just a few simple tips to help make your workout safer and more effective.
If you are exercising on the floor, be sure to lie down on a gym mat, foam, rug or something similar, as otherwise you can get bruises on your hips.
Always do a warm-up to warm up your muscles and a cool-down to make them more elastic and relieve the pain of soreness.
You can't do it every day, the muscles of the inner thigh need a day to recover. It is best to train 3 times a week.
For girls, scrubs will be a good additional remedy for cellulite and flabbiness. You can buy them ready-made, or take coffee grounds (you can use it) with gel, or sugar with shower gel.
Every two to three months, you need to change the program, this is especially important for men, since their muscles adapt faster to movements, and for progress it is worth modifying and increasing the load.
If possible, use leg weights. With them, you will be able to reduce the volume faster, as fat will be burned more actively.
Contraindications
You can not do this exercise with the following problems and diseases:
Exacerbation of arthritis, arthrosis and other joint diseases;
Varicose veins, thrombophlebitis, fragile vessels;
Heart diseases;
Exacerbation of renal disease;
During the rehabilitation period after surgery in the abdomen.
Choosing a training program
The question often arises: what exercises for pumping the inner thigh are the most effective? The answer is everything you do regularly. Choose, for example, any 3 or 4, and do them in circular approaches until you begin to feel your muscles shaking, burning, and you can no longer do anything.
After a couple of months, change the program, and then return to the original one, but with weights. Alternate movements, look for those that are right for you.
Breeding raised legs to the sides
This movement loads the adductor muscles while also working the lower abdominals. As a result, fat between the legs quickly disappears. Difficulty - medium, but over time, weights can be used to make the workout more effective. This exercise is especially beneficial for women, as it induces a rush of blood and a gentle massage of the organs in the groin area.
Lie on your back with your arms along your body. Raise straight legs 90 degrees, toes towards ourselves so that the heels look at the ceiling. Slowly we spread our legs to the sides, linger for a couple of seconds at the extreme point, and bring them together again. One approach - 15-20 movements.
No rush and harshness, otherwise you can pull the ligaments.
Plie squats
This exercise is actively used by ballerinas to strengthen the inner thigh and reduce the calves. In addition, the muscles of the buttocks are involved in plie. In general, one universal movement for the entire lower body.
Stand straight with your feet wider than your shoulders, about a meter apart. Turn the socks diagonally to the sides. Squat slowly until your thighs are parallel to the floor, then slowly stand up. Repeat 10-15 times.
Try lifting on your toes to make it harder at the lowest point.
Lunge to the side, it is - "Bow and Arrow"
An excellent choice for losing weight between the legs and general muscle tightening, the appearance of the inter-femoral lumen. The movement itself is simple, suitable even for beginners, and experienced athletes can complicate it by holding a dumbbell in their hand.
We put our legs wider than the shoulders, the back is straight, the arms can be extended forward or placed on the waist. While inhaling, we squat to the right, bending the leg at the kneecap 90 degrees. Exhaling, we return to the level position, and lunge to the left. 12-15 times in each direction is enough to start.
Squeezing the ball
This is a static movement that is beneficial for both the hips and buttocks, and in addition, it allows you to pump the internal female muscles. It is very easy to do, but you need a sports ball that can be squeezed. The size of the ball is not that important, a small or even a small fitball will do.
It is analogous to a leg convergence machine, and the movement does not overload the joints.
You can do it while lying on your back, sitting on a chair, standing up, and this brings variety to the work of the muscles. Squeeze the ball between your knees and bring them down with force. Hold for 1-2 seconds, and loosen the force, but so that the ball does not fall. Do it 20 times.
Various lying swings
They are useful for both the inner and outer thighs, and also engage the lower abdomen. There are as many as three methods of execution, all are done lying on the floor with an emphasis on the elbow. 15 times on each side.
Place your legs straight, left to right. Lift off your left leg and lift up. Then gently lower it down. For faster results, you can use an elastic band that is wrapped around your ankles.
We put the left leg bent at the knee on the straight right. We make swings forward, straightening the bent leg.
We put the left knee bent with the foot on the floor in front of the right straight line. We make swings with the right foot.
Swing to the side while standing
Mahi are generally the best exercises for strengthening and drying the thighs, and they are useful in all directions. But in this complex, we consider only what is effective for losing weight on the outer surface - swings to the side.
At first, you can perform a movement with a support (wall, chair, back of a chair, etc.), then do it without support, it will be more difficult. Stand sideways to the support and quickly move your leg to the side.
The more often you do this, the more actively the muscles will contract, and you will easily get rid of the ears and breeches. It can be complicated by using elastic band.
Scissors
This movement is great for athletes of all levels: depending on the angle of the legs, the load can be adjusted, while the abs always work. You can start by lifting 90 degrees, then lower your legs lower and lower. Over time, you need to reach 15 cm from the floor.
Lying on your back, raise your straight legs and cross them 20 times, as if imitating the movements of scissors. Then you lower it.
It is very simple and at the same time effective, since all the muscles of the legs work.
Watch the video in which Elena Silka shows 8 exercises for the inner thigh:
When to expect the first results?
It all depends not on what kind of exercises you are trying to pump up the inner thigh, but on the regularity of the exercises, proper nutrition and a sufficient amount of cardio (if you also need to lose weight).
Don't expect quick results in a week or two. Reviews claim that, on average, progress is visible at least after a month of training 3 times a week. Be sure to let your muscles recover and change movements and increase the load over time.
You can definitely achieve beautiful, toned thighs at home if you put in a little effort!
Article rating: (Votes: 0)