Exercises for the inner thigh. How to quickly lose fat on the inner thigh. All methods and procedures

What are the adductor muscles of the thigh, exercises for them - these questions are of interest. People who are trying to get in shape and tighten their hip adductors want to know exactly what exercises they should do. First of all, you should understand what the adductor muscle of the thigh is, where it is located and what its significance is.

Human leg muscles

The hip adductors (adductors) are the bulkiest muscle tissue in the medial series. They are located above the thin muscle and begin with a short tendon.

The muscle knots dissolve and attach to the femur.

This is a large adductor group to which individual groups of muscle tissue belong.

Adductor longus femoris muscle. This part of the fabric has a triangular shape in appearance. It starts from the outer plane of the superior ramus of the pubis and from the pubic tubercle, sending downward, the adductor increases and joins the medial part of the linea aspera of the femur. It is located on top of the adductor magnus node, thus partially hiding it. The fundamental purpose of this adductor tissue is to adduct the hip and participate in the flexion and external rotation of the hip itself.

Adductor brevis muscle. It starts on the facial plane of the inferior ramus of the pubis and covers the lateral part of the gracilis muscle. In a downward and outward direction, the muscle tissue expands and is further attached to the upper third of the middle lip of the linea aspera of the femur. The leading function of this adductor section is considered to be adduction and partial participation in hip flexion.

Adductor magnus muscle. It is the most powerful, located deeper than the muscle sections described above, outside the thin one. This adductor complex originates from a short tendon from the lower branch of the pubis and the branch of the ischium. The adductor nodes branch in a fan-shaped manner towards the bottom and outwards, and are attached by a voluminous tendon to the middle lip in the area of ​​the linea aspera of the femur.

It is this section of the adductor that performs the fundamental function of the entire muscular part: adductor or adductor. Along with this function, the large adductor is directly involved in the extension of the thigh in relation to the pelvis or pelvis to the thigh.

Thin muscle. This part of the muscle tissue plays a minimal role in the adductor function, however, due to the fact that it is located in the same part of the thigh and is still involved in adductor processes, work should be done on its development. Of all the adductors, this adductor is the only two-part adductor, since its tendons connect with the tendons of the sartorius and semitendinosus adductor, with the connective tissue membrane of the lower leg, forming a flat pes anserine.

When studying the issue, you should pay special attention to the quadriceps muscle (quadriceps). Since the values ​​of adductor and rectifier adductors are certainly interconnected. The quadriceps is one of the largest and most powerful muscle joints, this part is considered the main straightener of the knee joint.

The quadriceps femoris muscle is composed of the rectus femoris, internal femoris, lateral femoris, and medialis femoris muscles. The quadriceps has a distinctive feature, which is based on the fact that it is often made up of two types of muscle fibers: fast-twitch fibers and slow-twitch fibers. The quadriceps have two functions:

• static, preventing bending of the knees when a person stands straight;
• dynamic, which consists of straightening the knees during various physical actions (running, jumping).

What exercises will strengthen your muscles?

Exercises to strengthen muscles. How to strengthen the muscles of the inner thigh? What kind of trainer can I use? It is worth noting that the exercises for the quadriceps and adductor muscles are slightly different. However, it is quite possible to give simultaneous load to both the first and second groups of adductors. A simulator and special machines for physical exercises can give better and faster results, but if a person really decides to pump up the muscles in this area, then doing exercises at home with the means at hand will definitely give an amazing result.

Thigh adductor muscles, exercises:

1. Exercises for the thigh muscles. Normal hip adduction. You will need a chair for this activity. Starting position: lying on your side, one leg on the seat of a chair, the other under the chair. We slowly lift the lower leg up and hold the position for 3 seconds, returning the leg to the starting position. Repeat 12 times. Then we change legs. If the internal muscles or back muscles of the thigh begin to hurt, you should reduce the number of repetitions, and then gradually increase the number of repetitions during the next sessions.
2. Exercise "Scissors". Starting position: lying on the floor, palms under the buttocks. Raise your legs 30 cm from the floor, and then spread and cross your legs (like scissors). Repeat 20 times. After rest, you can repeat this exercise again.
3. Exercises for the muscles of the thighs and buttocks. Leg bending with knees apart. Starting position: lying on the floor, with your palms under your buttocks for comfort. We raise our legs up, keeping our feet closed, bend our legs and at the same time spread our knees, bringing our feet as close as possible to the groin. This exercise is performed slowly 12 times. After resting, repeat a few more approaches.
4. Here is the “Stretching” exercise. This inner thigh exercise is a standard stretch. The starting position is sitting on the floor with your knees abducted and your feet touching together. We bend forward slightly, while keeping our back straight. You can apply a little pressure on your knees with your elbows to clearly feel the tension in the muscles of this part of the thigh. Do 10 bends, 5-10 approaches.
5. Squats. Exercises with squats are considered one of the most effective training exercises in athletics. Starting position: standing straight, with your feet slightly apart. We do squats, making sure that the back is always straight (ideally, the line of the back and the line of the hips are equal to 90º). We return to the starting position. For a more noticeable result, you can do squats as slowly as possible, putting stress on all the muscles involved in this process. We do 30 squats in 2-5 approaches, depending on physical fitness.
6. How to pump up the rectus femoris muscle? Exercise “Lunges”. Starting position: stand straight, legs apart, hands on your belt. We make a sharp lunge with one leg first: bend the leg at the knee and “spring” it a little, then change the leg. We do the exercise 15-20 times for each leg. Repeat in 5-10 approaches with breaks. In fitness centers, you will be offered a special exercise machine for such classes, and all exercises will be performed under the guidance of a trainer.

Crick

It is not uncommon that while exercising at home, or using a machine in the gym, a person may experience stretched muscle tissue. Such problems appear almost instantly and are characterized by intense pain in the area of ​​the femoral adductors. The occurrence of hematoma and swelling in the affected area is often observed.

For treatment and complete rehabilitation of the functions of the leg after such an injury, you should take care for several weeks or even months. The leg must be protected from any, even small, loads; cold compresses should be applied to the affected part of the leg.

Even very slender girls have probably encountered the problem of excess volume or lack of tone on the inner thighs. This “lazy” part of the leg is almost not involved in everyday activities, and even many complex leg exercises do not properly work the muscles on the inner surface. Therefore, it is impossible to do without targeted special training. Let's look at a few examples of exercises that will make your inner thighs firm and toned.

There are many types of exercises for this muscle group, and among them you can easily choose the right one - the one that will allow you to “feel” the muscles being trained better than others. But don't stop at just one exercise. For greater efficiency, it is better to choose a set of 2-3 types of exercises, and work each leg in turn. The number of repetitions of the exercise should be maximum, so try to increase this number with each workout. At the point when you can do 35-40 repetitions, it is better to add weights to your legs so that the workout is more intense and takes less time.

Exercise for the inner thigh muscles based on squats

This exercise is best for beginners, it is very simple and it is easy to control the intensity of the load.

Starting position- standing, legs turned with heels towards each other at a great distance, so that the feet form one line (2nd dance position), hands on the belt. From this position, squats are performed downwards. It is necessary to go as low as possible, but at the same time so that the knee in no case goes beyond the line of the toes. If you can still go lower, but your knee is already bent too much, you just need to spread your legs wider. At the same time, it is very important to ensure that throughout the entire session the feet maintain their original position - the heels are turned towards each other and form 1 line.

Exercise for the inner thigh with leg abduction

This is one of the most effective exercises. It is suitable for different levels of training, and differs in the starting position and number of repetitions.

Starting position- lying on your side, legs one on top of the other, back and knees straight. We place the lower hand under the head, and put the upper one forward for balance. We bend the upper leg at the knee and put it forward also for balance (beginners can put their leg back). From this position, we slowly raise the lower leg and lower it back, without lying on the floor. It is important to ensure that the knee of the lower leg is straight, and that the body remains balanced and does not lean forward or backward.

Exercise for the inner thighs “Scissors”

This exercise is good because it simultaneously pumps up not only your legs, but also your lower abdomen, which is also very problematic.

Starting position- lying on your back, legs together, raised to an angle of 90, toes pointed, lower back pressed to the floor, arms spread to the sides for balance. From this position, we slowly spread our legs to the maximum distance (with our toes facing us) and bring them back to their original position (toes are pulled back again). It is important to ensure that the angle of the legs and the floor remains straight and that the lower back rests firmly on the floor.

The muscles of the inner thigh stretch from the groin area to the knee. They help you walk, run, sit, kneel, etc. Due to bad eating habits, lack of activity or hormonal problems, women accumulate fat on various parts of the body, including the inner thighs.

Unfortunately, regular running or cycling does not work these muscles. This article contains the most effective exercises for the inner thigh at home, a list of the 20 best movements to get rid of cellulite, tone and strengthen the inner thigh muscles. Get ready to say goodbye to constantly chafed inner thighs, painful rashes and pigmentation and fearlessly don vinyl pants and bikinis.

Warm-up

Before you begin the exercises, you need to warm up and stretch. Here's what you can do.

• Head tilts - 1 set of 10 reps
• Neck twists - 1 set of 10 reps
• Arm circles - 1 set of 10 reps
• Wrist circles - 1 set of 10 reps
• Shoulder circles - 1 set of 10 reps
• Circular movements of the lower back - 1 set of 10 repetitions
• Lateral lunges - 1 set of 10 reps
• Ankle circles - 1 set of 10 reps
• Running in place - 3 minutes
• Calf raises - 2 rounds of 10 reps
• Jumping jack - 2 rounds of 20 reps
• Lateral bends - 1 set of 10 reps

Now you are completely ready to perform the exercises. Let's get started.

1. Cross Power Jacks

This exercise is a great way to start your workout. It is similar to Jumping Jack.

Involved- inner thighs, quadriceps, glutes and core muscles.

How to do crossoversPowerJack

1. Stand straight, feet slightly wider than shoulder-width apart, shoulders relaxed, core toned, knees slightly bent.
2. Jump cross-legged and land softly on the floor.
3. Jump with your legs open again and land softly with your feet slightly more than shoulder-width apart.

Number of repetitions– 3 rounds of 30 repetitions

Rest– 20 seconds

Advice– you can move your hands up and down, as when doing a jumping jack.

Lateral leg swings help tighten the inner thigh muscles and target the associated muscles.

Involved

Execution technique

1. Stand next to a wall and place your right palm on it as support. Place your left hand on your belt. The body is toned, the back is neutral.
2. Raise your left leg to the side, stay in this position for a short time and return to the starting position.
3. Do the exercise on the other side.

Number of repetitions– 3 rounds of 15 repetitions

Rest– 20 seconds

3. Explosive Squats

This exercise is also known as jump squats.

Involved– Inner thighs, hamstrings, quads, hip flexors, glutes and core.

Execution technique

1. Stand straight with your feet slightly wider than shoulder-width apart. The body is toned, the shoulders are laid back, the back is straight.
2. Squeeze your buttocks, keeping your weight on your heels and sit down (as if you were trying to sit in a chair). Your knees should not go beyond your toes.
3. While sitting, bring your arms to your chest.
4. Begin your ascent and, before returning to a standing position, jump by extending your body up and lowering your arms.
5. Gently lower yourself to the floor and repeat the sequence.

Number of repetitions– 3 rounds of 10 repetitions

Rest– 20 seconds

Advice– keep your back straight, look ahead.

4. Plie squats

Plie squats are another great inner thigh exercise that helps burn fat.

Involved– Inner thighs, quads, glutes, calves and hamstrings.

Execution technique

1. Stand straight, the distance between your feet is slightly wider than shoulder width. Turn your toes 45 degrees, your back is straight, your shoulders are away from your ears.
2. Now, like a ballerina, raise your arms up to shoulder level. Keep them taut and relax your shoulders.
3. Go down. Don't lean forward or roll your knees inward. Hold this position for a second and then return to the starting position.
4. Do one circuit and rest for 20 seconds.
5. Return to the squat position, transfer your weight to your toes and spring into this position for 15 counts.

Number of repetitions– 3 rounds of 15 repetitions

Rest– 20 seconds

5. Leg swings

Involved– Inner thighs, glutes, hamstrings and hip flexors.

Execution technique

1. Stand straight with your feet together. For support, you can use a wall by placing your palms on it from a straight position or raising your arm to shoulder level from a side position.
2. Raise your right leg, keep your knees straight, swing your right leg forward and return to the starting position.

Number of repetitions– 3 rounds of 15 repetitions

Rest– 20 seconds

6. Scissor Leg Plank

For a slightly advanced exercise, you'll love the leg-scissor plank. It helps remove fat from the thighs and apart from shaping the thighs, it also helps to tone the core muscles. These are the muscles it works.

Involved– inner and outer thighs, hamstrings, glutes, calves and core muscles.

Execution technique

1. Get into a plank position. Place 2 folded towels under your toes, with your back and body extended in one line. Direct your gaze down and tighten your body.
2. Tighten your inner thighs and bring your legs as close together as possible. Hold this position for a second and then return your legs to the starting position.

Number of repetitions– 3 rounds of 10 repetitions

Rest- 30 seconds

7. Sliding rock climber

This is a variation of the climbing exercise. It is modified to work the inner thighs.

Involved– Inner thighs, quads, hamstrings, glutes, calves and core.

Execution technique

1. Place your toes on the towels, get into a plank position and tense your core.
2. Without lifting your foot off the floor, slide your right leg forward, pulling it towards your chest.
3. Slide your left leg along the floor and pull it towards your chest.
4. Return to the starting position also through sliding.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

9. Sumo squats with kettlebell

These are wide squats, slightly modified to burn fat reserves on the inner thighs, and to build and tone the muscles of the inner thighs. This is a great exercise for losing weight because it requires a lot of energy and calories to perform.

Involved– Inner thighs, hamstrings, quads, calves, glutes, hip extensors, lower back and core muscles.

Execution technique

1. Hold the kettlebell with both hands near your chest. Keep your elbows close to your body, your feet wider than your shoulders, your shoulders back, your core tight, and your feet pointing outward.
2. Move your pelvis back and bend your knees into a “sitting on a chair” position. Make sure your knees don't go beyond your toes.
3. Hold this pose for a second, then return to the starting position.

Number of repetitions– 3 rounds of 15 repetitions

Rest– 35 seconds

9. Leg circles while lying on your side

This is a Pilates exercise that works the following muscles.

Involved– inner and outer surface of the thigh, buttocks.

Execution technique

1. Lie on your right side. Support your head with your right hand.
2. Raise your left leg and place it in front of you in the pelvic area or lower abdomen. Use your left palm to lift your knee away from your chest.
3. Extend your right leg and lift it up.
4. Make circular movements with your right leg, first clockwise and then counterclockwise.
5. Repeat the sequence for the left leg.

Number of repetitions– 3 rounds of 10 repetitions

Rest– 20 seconds

10. Lateral lunges with a kettlebell

Lateral lunges with a kettlebell can instantly activate your inner thigh muscles.

Involved– hip adductors, hip flexors, calves, hamstrings, quadriceps, glutes and core muscles.

Execution technique

1. Hold the weight with both hands. Your arms should be pointing straight down, your legs should be wide open, your shoulders back, your core tense, and your feet pointing outward.
2. Bend your right knee, keeping your left foot flat on the floor, push your pelvis back and sit on your right side. Support your body with the ball of your right foot.
3. Return to the starting position and exhale.
4. Inhale, bend your left knee, keeping your right foot flat on the floor, push your pelvis back and sit on your left side. Support your body with the ball of your left foot.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

11. Pilates Ring Leg Compression

For this exercise you will need a Pilates ring or pillow.

Involved

Execution technique

1. Lie on your back. Feet on the width of the mat, back in a neutral position, arms at your sides. Hold the Pilates ring between your legs.
2. Squeeze your thighs and feel your inner and outer thigh muscles work along with your glutes.
3. Hold this position for 2 seconds and then relax.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

12. Isometric sumo squats with delay

These modified sumo squats are one of the most effective exercises to train at home to lose weight and tone muscles.

Involved– inner and outer thighs, buttocks, hamstrings and calves.

Execution technique

1. Stand with your back straight. Spread your legs out to the sides in a sumo squat position with your feet pointing outward to your sides.
2. Keeping your back straight, sit down. Support your knees with your palms so that they remain in line with your legs.
3. Hold this position for 10 seconds before standing up.

Number of repetitions– 3 rounds of 5 reps

Rest- 30 seconds

13. Frog Jumping

This is a fun and effective exercise for improving muscle tone.

Involved– Inner thighs, hamstrings, quads, hip extensors, glutes, and calves.

Execution technique

1. Stand straight, feet shoulder-width apart, feet turned outward, shoulders back.
2. Move your pelvis back and bend so that your palms touch the floor.
3. With your palms on the floor, jump up and land softly on the floor in a half-sitting position.

Number of repetitions– 3 rounds of 10 repetitions

Rest- 30 seconds

14. Diamond Swings

Diamonds are truly your friends! You can get rid of fat that doesn't want to leave your thighs with the help of diamond swings.

Involved– inner and outer thighs, hamstrings, quadriceps, glutes and abs.

Execution technique

1. Lie on your back. Place your arms at your sides close to your body, palms down.
2. Raise your legs up. Make sure the distance between them is equal to shoulder width.
3. Spread your legs as far apart as possible.
4. Squeeze your inner thigh muscles, bend your knees, and bring your feet together to create a diamond shape.
5. Straighten your legs up and return to the starting position.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

15. Lunges with back swings

This exercise is a little more advanced and requires good stability and balance. But we can improve the technique of its implementation by regularly practicing.

Involved– Inner thighs, hamstrings, quads, glutes, calves and core.

Execution technique

1. Stand up straight. Pull your shoulders back and tense your core. Step forward with your right foot and lower yourself to such a position that a right angle forms between the shins and thighs of both legs. The knee of the left leg should be pointing straight down and almost touching the floor.
2. Rise halfway up and balance on your right leg, lift your left leg and swing it back.
3. Return to the lunge and repeat the movement.
4. Perform the exercise on the other leg.

Number of repetitions– 3 rounds of 10 repetitions

Rest- 30 seconds

16. Inner Leg Raise

Involved– Inner thighs, hip extensors, hamstrings, quadriceps and glutes.

Execution technique

1. Lie on your left side. Shoulders in line with hips, left elbow bent for support, palm on the floor. Place your right hand in front of you in the area of ​​your lower abdomen for support.
2. Raise your right leg, bend the knee and place your right foot in front of you at the pelvis.
3. Raise your left leg 20 degrees from the floor - this is your starting position.
4. Raise your left leg even higher to an angle of 30-40 degrees and slowly return to the starting position.
5. Repeat the exercise on your right leg.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

17. Frog bridge

Another great exercise that you haven't seen before, but it's very effective for working on problem areas.

Involved– Inner thighs, pelvic floor, hamstrings, glutes, calves and core muscles.

Execution technique

1. Lie on your back, palms pressed to the floor, gaze directed at the ceiling.
2. Bend your knees and open your legs so that your feet touch each other.
3. Supporting yourself with your hands, lift your pelvis up, tighten your buttocks and inner thigh muscles. Exhale and hold this position for a moment before lowering your pelvis to the floor.

Number of repetitions– 3 rounds of 10 repetitions

Rest- 30 seconds

18. Cossack squats

This exercise is similar to side lunges, but has certain differences that work the inner thigh muscles located closer to the groin area.

Involved– glutes, inner thighs, hamstrings, quads and calves.

Execution technique

1. Stand with your feet wide apart, toes pointed out, back neutral, shoulders back, gaze straight ahead.
2. Bend your right knee into a side lunge. Only this time you need to sit down completely, maintaining your balance by transferring your weight to the ball of your right foot. In this position, keep your left leg straight and place it on your heel for better balance.
3. Exhale, rise up and return to the starting position.
4. Inhale and lunge onto your left leg using the technique previously described.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

19. Pilates – standing side slides

This exercise helps strengthen the inner thigh muscles and keep them toned.

Involved– inner and outer thighs, hamstrings, calves and buttocks.

Execution technique

1. Stand on an extendable Pilates table with your feet wider than shoulder-width apart, glutes engaged, arms at your sides, and back neutral.
2. Inhale and move the leg located on the moving surface away from the fixed foot.
3. Exhale and pull your leg back, returning to the starting position.
4. Repeat the sequence for the second leg.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

20. Lateral leg raises

This exercise is considered one of the most exhausting and effective for toning the inner muscles on the inner thighs.

Involved– inner, back and outer thighs, buttocks, abs and calves.

Execution technique

1. Lie on your right side. Place your head on your right palm for support. Align your left shoulder with your right, and your left hip with your right.
2. Keep your core tense and lift both legs up. Freeze in this position for a moment.
3. Slowly lower your legs and repeat the exercise.
4. Perform the sequence while lying on your left side.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

These were the 20 best and most effective exercises for the muscles of the inner thighs. Doing them in combination with other cardio or strength training and maintaining healthy eating habits will help you burn thigh fat and become more confident and active in everything. So put in the effort and do your best. Be healthy!

One of the most problematic places on the female body is the inner thigh. This is where fat deposits accumulate, which can be the most difficult to remove. This is due to the fact that with most loads this zone is not worked, so it is often necessary to use special exercises aimed specifically at the inner side of the thigh.

Exercises for the inner thighs

In order for fat burning in this area to occur most effectively, it is necessary to use various exercises and combine this with proper nutrition.

Exercises in the gym

It's great if you have the opportunity to work out in the gym. With the help of some exercise machines you can strengthen your inner thighs and get rid of the hated fat.

Perform all exercises with caution, especially if you have not worked out in the gym before. In case of severe acute pain, stop exercising. But don’t be afraid of nagging pain in your legs - this is a sore throat that is absolutely normal under such loads. She says that the muscles are developing. On the contrary, its absence signals tightness of muscle tissue.

Exercises at home

If for some reason you cannot exercise in the gym, there is a set of exercises for doing at home. They are no less effective in burning fat deposits in the problem area.

Of course, in order for exercises for losing weight in the inner thighs to have a greater effect and be accompanied by good results, you need to adjust your diet, for example or. The main enemies of beautiful thighs are fatty and sweet foods. Unfortunately, you will have to give up fried potatoes and chocolate. But in return you will get beautiful legs!

How to tighten your inner thighs

Training for losing weight in the inner thighs will be much more effective if you load the body in a complex manner. A good combination would be if this is supplemented with the exercises below. This will ensure sufficient load and harmonious development.

Warm-up

Before each workout on the inner thigh, it is necessary to do a short warm-up to avoid injuries to the inguinal ligaments.

After this warm-up, you can begin the main part of the workout.

The first day

On the first day, work with dumbbells.

1. Plie. 3 sets of 10 times, between which you can rest for 2 minutes.
2. Secure dumbbells to your legs (calves are ideal) and perform leg raises (exercise described above). For each leg, 2 approaches (1 approach – 8 times).
3. Do a swing-fold. Place your legs as wide as if you were going to do the splits. Lower your pelvis down, holding dumbbells in your hands. Raise them at shoulder level and begin to “roll” from one leg to the other.

Second day

You need to let your muscles recover and take a break from the weight.

Getting rid of cellulite: Making your legs perfect with simple physical activity. By doing exercises for the inner part of your legs every day, you will achieve a positive result in the most optimal and shortest possible time (but no less than in a few weeks).

Cellulite does not only affect curvy women who are overweight. These are peculiar deposits under the skin that are formed as a result of many factors. This could be a sedentary habitual lifestyle and abuse of modern fast food (fast food).

Cellulite can safely be called a disease that can be successfully cured with exercise. Today I would like to touch on the most difficult place to treat cellulite - this is the inner thigh .

Making your legs perfect with simple physical activity

By doing exercises for the inner part of your legs every day, you will achieve a positive result in the most optimal and shortest possible time (but no less than in a few weeks).

Performing anti-cellulite exercises correctly

Remember that for higher efficiency, such exercises should be done at least every second day, but at least twice a week. Before performing a set of exercises, warm up your body to prepare it for exercise. This could be simple walking, light leg swings or jumping.

Choose the warm-up exercises that you like best.

So, we lie down on the floor on either side, rest our hands (elbows) on it and focus on the legs, or rather on one muscle. We bend the leg that is higher at the knee and place the foot in front of the lying knee. Slowly and carefully raise the lying leg, do not lower it completely to the floor and cushion it about 10-15 times.

Adjust the number of loads in one approach yourself; it shouldn’t hurt you. It is better to start with a small amount and gradually increase it.

A set of exercises for cellulite

Note! The range of movements should not be large, but try to do the movements often. You should feel your muscle working.

The following exercises for the inner thigh will be more difficult to perform, since the abdominal muscles are also affected here.

We sit on the floor, rest our elbows on the floor behind us, and bend our legs at the knees. Now slowly lift them up and then spread them apart. Balance your legs several times to get a feel for which muscle is working.

Pulling your knees to your shoulder

The next exercise will need to be done like this: lie down on either side, place your hands in front of you, thereby leaning on the floor. Bend the leg that is on top at the knee and place it behind the lower leg. Now do the exercise little by little with your lying leg, that is, slowly lift it and lower it. Your bent leg will act as a support. After completing this exercise, move your bent leg forward and pump the other leg in the same way. From this exercise, your buttocks will soon become more elastic.

Make an accent! Watch your toe and foot - it should be straight, not elongated.

You can try the following exercises for cellulite on the thighs, which are slightly different from the previous options. To do this, you need to sit on the floor and bend your legs. After this, place your elbows on the inside of your knees and clasp your palms. Try to close your legs with your knees, and create resistance with your hands.

You should feel the muscles on the inside of your legs tense and work. The wider you spread your legs and create more resistance, the more effective the exercise will be.

The following exercises against cellulite on the thighs are very effective, but they are more difficult to do. Lie on your side, straighten your lower leg, bend your upper leg and then place it in front of you. Your hands will serve as support. On the leg that you will be swinging, pull the toe toward you so that it is in a 90-degree position.

Attention! Try not to lift your lower leg off the floor, and raise your upper leg as high as possible. This way the result will be most effective.

For the next exercise you will need to take this position– sit on the floor or other hard surface, rest your elbows on the floor behind you, and place your palms under your tailbone. Raise your straightened legs up, spread them apart with shock-absorbing movements and return to their original position.

Again, feel the muscles you are working. This exercise will also affect the abdominal muscles, so you should also feel their work.

Stretching against cellulite

The simplest stretching will help give the inside of your legs a beautiful shape. Moreover, both transverse and longitudinal. Stretch the muscles in this part of your legs little by little and gradually, so that your figure will soon improve significantly. Do not overdo it with loads, because there is a possibility of rupture of the ligaments and the fact that you can greatly stretch them in a short time.

Number of exercises and correct load

How many times you need to do exercises for the inner thigh against cellulite to get results is up to you to choose, because it all depends on your physical fitness, your weight, age and other indicators.

First, do not try to start with heavy loads from the very first day, because on the second (and especially on the third day) you simply will not be able to get out of bed, let alone do anything.

If you have good physical fitness and are not overweight, you can do each type of exercise 25-40 times.

Don't rush, because speed is the main enemy of training, and such exercises do not relate to sports racing, but to restoring muscle tone.

Remember that you should feel comfortable and comfortable with any exercise. This will indicate its correct implementation and the most effective result. You can do all this in front of the mirror to see how great you are. And don’t stop thinking about the desired result, because this is your best motivation. published.

Any questions left - ask them

P.S. And remember, just by changing your consciousness, we are changing the world together! © econet