Exercises for internal muscles. How to build muscles on the inner thighs

Toned and slender legs are the envy and dream of many women. And they are also a subject of delight and attractiveness for men. But it takes a lot of work to win a guy over with just a hip swing.

Everything is clear with the back and front muscles of the thighs; they tense under normal loads: squats on a chair or walking.

And the inner surface, like the outer one, is very “lazy”. To make it work, you need to try hard. It so happens that all the calories accumulated during the day stick to this part of the body.

To slim your legs, it is not enough just to eat right. If you can’t go to the gym, then you need to do inner thigh workouts and weight loss exercises at home. They will be discussed in more detail below. The inner surface requires special attention. To work it out, you need to combine strength and cardio exercises.

Cardio focuses its power on burning fat in hard-to-reach areas. A set of strength training tones the skin on the inner thigh and can help avoid the accumulation of excess fat. When performing exercises to reduce the inner thigh, you need to use dumbbells, a fitball, weights, a gymnastic tape or an expander.

Warm-up is the basis of an effective workout. You need to start warming up with light cardio. This includes jumping rope and running in place. Don't neglect warm-up training. It is necessary to rotate with your toes, pelvis or knees. They are mandatory points for elaboration. Usually the warm-up lasts no more than 10 minutes.

The most effective exercises for weight loss

After a good warm-up, you need to start the workout itself. Selected exercises for the inner thigh will be described below. In one workout you need to perform no more than three or four exercises. The number of required approaches and repetitions is indicated in each method separately.

Lying leg extensions:

1. The work is done in the desired area, while the thigh muscles become toned.
2. And also the lower part of the press is involved.
3. This exercise helps remove excess fat from the thigh.
4. The workout is of average difficulty; if necessary, the workout can be supplemented with weights.

When performing the exercise, stretching also develops. Exercise has a beneficial effect on the reproductive system, creating blood flow to the groin area. How to do the exercise correctly:

When performing the exercise, you must be slow and careful. Excessive zeal can lead to sprained ligaments.

The squat is your "best friend" for toning your lower body. Plie squats are suitable for working the hips. In addition to the inner thigh, the gluteal muscles and calves will be strengthened. The exercise is of a high level of difficulty. Squats with dumbbells, barbells or other weights are considered especially effective. How to do the exercise:

Please note:

1. This squat is multifunctional and effective if you rise onto your toes at the bottom.
2. The effort to maintain coordination increases, and there is also an excellent load on the calves.

This activity perfectly stretches the ligaments and works the inner thigh. It is not complicated, so you need to take extra dumbbell in hand. This exercise targets the desired area of ​​the thigh, in addition, lunges tighten the buttock muscles well. How to do the exercise:

Lunges are applied 15 times in each direction for three approaches. Before performing the exercise, you need to warm up the ligaments of the pelvic area well. If this is not done, you can get a sprain, and in the worst case, a ligament tear can occur.

Ball pinching

This training is static. Its basis is considered to be muscle contraction and retention in the starting position. In addition to the load on the thigh, muscle tension in the buttocks. Exercise refers to simple, it is aimed at endurance and concentration. It is an excellent static exercise for the legs, which is inferior in effectiveness to the “chair”. Technique:

Exercise in progress 15 times in four sets. This exercise can be performed while sitting on a chair, armchair or sofa. The rules for performing the exercise remain the same. Only if you perform the workout while sitting, you need to monitor the curve of your lower back. The back should be straight and the lower back should be slightly tucked inward.

There are several types of training. Below we will discuss 3 methods. Each exercise has a unique amplitude and strength complexity. Workout is great works the inner thighs, wherein buttocks, back and outer thighs are developed. And also training will help a woman get rid of riding breeches. Technique for performing exercises on the inner thigh at home in the first version:

Second option:

1. The initial position is the same, only the fixation is above the forearm, the lower leg is along the body, the upper one is bent at the knee and lies on the lower one.
2. As you inhale, you need to push the knee of the bent leg forward.
3. As you exhale, you need to return to the starting position.
4. At the end of the workout on one leg, you need to turn over and do the same exercises for the other leg.

Third option:

1. The starting position is lying on your side, the lower leg is straightened, the upper leg is bent at the knee and located in front of the body, the feet are pressed tightly to the mat.
2. As you inhale, you need to lift your straightened leg off the floor.
3. As you exhale, lower your leg to the floor.
4. The same must be repeated on the opposite leg.
5. If necessary, you can include several swing methods in your training or choose the one you like best.
6. In one workout you need to do 15 swings on one side in four approaches.
7. If desired, the exercise can be complicated by attaching weights to your legs.
8. In the first version of the workout, you can use a gymnastic tape, securing it around your feet.

Effective exercises for the inner thigh: Support may be needed to perform the workout. Need to approach a chair, the back of a sofa, armchair, door or wall. And also this exercise can be done without support. The swing is directed in two directions - sideways or forwards and backwards. When swinging back and forth, the front and back surfaces of the lower body are loaded, and straight - the outer surface. The rules for performing both swings are the same.

How to do the exercise correctly:

Scissors

This exercise works not only your hips, but also your abs. The difficulty is average, but the training requires endurance. The most effective exercise for the inner thigh:

1. You need to lie on your back, legs straight and extended.
2. Place your hands along the body.
3. As you inhale, you need to raise your legs 45 degrees from the mat and make swings, imitating the action of scissors.
4. After 35 seconds, exhale and lower your legs to the floor.

When performing an exercise on the floor, be sure to use a sports mat, blanket or towel to avoid bruises. We must not forget about warm-up and cool-down. Stretching after exercise reduces muscle pain and helps a woman relax. When training one muscle group, you need to take a break. During this time, the muscles should rest and recover. Only in this case can you hope to improve muscle tone and muscle growth.

To quickly get rid of excess fat, you need to monitor proper nutrition. The diet should include plenty of water, cottage cheese, chicken, fatty fish, fruits, vegetables and turkey. This will have a positive effect not only on the figure, but on the entire body as a whole. To get rid of sagging skin and cellulite, you must definitely use cosmetics. Before applying them, you need to thoroughly steam the lower body and treat the skin with any scrub, then you need to treat the body with a washcloth or brush, then wipe and apply a warm or cool commercial anti-cellulite cream. You need to wrap yourself in film and wrap yourself up.

If there is no cream, you need to mix cosmetic clay with water and add a few drops of clove, mint or cinnamon essential oil to the mixture. You don't need to expect instant results from training. The first visible results will appear only after a month of systematic training and proper nutrition. To look good, you need to get enough sleep, walk more and enjoy life. In addition to the above exercises, to train the surface of the thighs you need to use other exercises:

1. Bike.
2. Stepping onto the platform.
3. Downward and upward facing dog.
4. Walking on your buttocks.
5. Deadlift and hyperextension from Anita Lutsenko.

By following simple rules at home, you can change your figure beyond recognition and remove excess fat. You need to start with the first gymnastics, and then it will be easier to practice. To find the figure of your dreams, you just need to try a little, and then everything will work out! To look great, you need to drink more water, walk in the fresh air and exercise at least three times a week.

Attention, TODAY only!

Typically, the inner thighs are trained according to the residual principle. The focus is on the buttocks, abs and sometimes the back. While it is the muscles of the inner thigh that most often lack tone, which is why the legs look untoned, and the cherished “thigh gap” seems to be an unattainable ideal. In addition to specialized exercises, Pilates, water aerobics, cycling, running and jumping rope are good for working out the inner thigh.

Do not forget also about proper care, which includes massaging their natural bristles with a stiff brush, using special firming creams, as well as moisturizing and nourishing the skin after each shower.

Remember the enemies of the beauty of your legs and try to avoid them:

• Passive lifestyle,
• Long standing
• Overweight,
• The temperature is too high (be careful with baths!),
• Clothes are too tight

Exercises for the inner thigh

#1. Starting position – feet hip-width apart, back straight, arms extended straight in front of you. Start squatting slowly as if you were about to sit down on a chair. When your thighs are parallel to the floor, stop and hold for 10-15 seconds in this position. Return to the starting position. Perform 20 squats at a time, gradually increasing the number of squats with each workout.

#2. Lie on your right side, with your arm bent at the elbow and your palm supporting your head. The right leg is extended straight, the toe of the foot is pulled towards itself. The left leg is bent at the knee (thigh perpendicular to the body and shin parallel to the right leg). As you exhale, lift your right leg off the floor, holding in this state for a couple of seconds, and as you inhale, return to the starting position. Please note that only the leg should work. Perform 3 sets of 30 times on each leg.

#3. Place your legs as wide as possible and turn your feet out to the sides. As you inhale, squat until your knees are at a right angle. Push your pelvis forward, your knees should be pointing in the same direction as your toes. Perform three sets of 20 times.

#4. Spread your legs wide, your feet should be parallel to each other. Lunge onto your right leg, with your knee pointing straight forward. Move your pelvis back. As you exhale, straighten your knee and move your other leg to the side and up so that it tends to become parallel to the floor. As you inhale, return to the starting position. Perform three sets of 20 times on each leg.

#5. Lie on your back, place your arms along your body, lift your legs up and start spinning imaginary pedals for 3-5 minutes.

#6. Lie on your back, place your arms along your body, bend your knees and place them hip-width apart. Lift your pelvis up, straining your buttocks and thigh muscles. Hold the position for a few seconds and begin to slowly return to the starting position, but do not touch the floor with your buttocks. Perform three sets of 12 times.

The gap between the thighs is considered an indicator of slender legs. But what to do if it is not there? Go on a diet, do body wraps? Yes, both are very useful, but Without special exercises for the inner thighs, you are unlikely to achieve anything. These exercises, firstly, help to lose weight in the problem area, secondly, strengthen and tighten muscles, and thirdly, help reduce the appearance of cellulite.

Start each workout for losing weight in this area with a warm-up - any aerobic exercise (running, walking, aerobics, step aerobics, jumping rope, etc.). After you have warmed up (and this should take you at least 15-20 minutes), you can begin to perform the main set of exercises.

The most effective exercises for the inner thighs

After warming up, begin performing the main exercises. Repeat each 20-30 times (if it is performed with one leg or in one direction, do 25-30 repetitions in each direction). Do 3 approaches for each exercise. Don't rest between sets. You can rest for 30 seconds between exercises.

1. Jumping with squats. Starting position – standing, feet shoulder-width apart. Sit deeply and come out of the squat with a strong, high jump.
2. Shaker. Stand straight, feet shoulder-width apart, half bent, hands on hips. Push your pelvis forward sharply - you should feel your buttocks and thighs shaking. Also sharply throw your pelvis to the side. Back. On the other side. Do 20 repetitions in circles in each direction. This exercise targets the inner thighs, outer thighs, buttocks and waist.
3. The starting position is the same; this exercise for the inner thigh is similar to the previous one, but is performed more smoothly. Do circular rotations with your pelvis, first in one direction, then in the other.
4. The starting position is the same. Move your hips forward and to the right while straightening your left knee. Make a semicircle with your hips back and, gradually bending your left knee and straightening your right, smoothly move them forward and to the right. Then also go back forward and left.
5. The starting position is the same. Do the same “figure eight” with your hips, but in the opposite direction: first move your hips back and to the right, then a semicircle forward, then move your hips back and left, a semicircle forward. Make sure that your knees are bent and that as you move your hips out to the side, the opposite knee is straightened.
6. The next exercise for the inner thigh is plie squats.. Starting position – standing straight, legs spread wide (at a distance of about a meter), toes turned outward. You can place your hands on your hips or fold them across your chest. Move your pelvis forward a little; your back should be straight during the exercise and not lean forward. Squat forward as deeply as possible, keeping your knees straight out to the sides. Perform 20 squats, then go into deep squats and stay there. Place your arms to the sides and stretch your arms, making body movements (not tilts or turns, but shifts) to the right and left. Do 20 shifts on each side, hold the squat for 30 seconds and return to the starting position.
7. From the plie squat position, the next exercise for the inner thigh is done - leg tucks. Go into a deep squat. Now turn the knee of your right leg down, as if you are going to rest it on the floor. At this time, your heel turns towards the ceiling. Return your leg to the starting position and repeat the movement with your left leg.
8. Once you have completed the leg tucks, place your hands on your hips and go back into the plie. Perform “shaker” and “pelvic rotation” exercises (No. 2 and No. 3 in this complex) while in this position.
9. The next major block of exercises for the inner thigh is leg abduction, and the first of them is abducting the leg from a standing position. Stand up straight, hold onto the support with your left hand and move your right leg straight to the side. Do the exercise slowly.
10. After finishing this exercise, from the same position, do 20 swings to the side with each leg.
11. Taking the leg to the side from resting on the forearms. Get on your knees and lean on your elbows. Raise your leg bent at the knee to the side - it should be in a plane parallel to the floor. Return to the starting position.
12. After completing the abduction of the legs to the sides, consolidate the result of this exercise for the inner side of the thigh with swings - from the same starting position, swing the leg to the side, while straightening the knee (as opposed to abducting the leg). Pull your toe.
13. Lie on your back, emphasis on your lower arm and the palm of your upper one. Do not lean your body forward or backward. Raise your straight leg up, your heel should be taut. Do it on each leg.
14. The next exercise for the inner thigh is side swings., are performed from the same position as the previous one, but not the heel, and the toe should be stretched.
15. Lie on your back, raise your body, rest your elbows on the floor. Raise your legs straight up - ideally they should be perpendicular to the floor. Slowly spread your legs apart without changing their position relative to the floor (that is, without tilting them towards the floor). Complete 20 reps.
16. After spreading your legs, perform a series of leg swings using the same principle.
17. Lie down on the floor. Feet shoulder-width apart, bend them at the knee, rest on your feet, arms lie along your body. Raise your pelvis as wide as possible, while keeping your neck and shoulders on the floor. Perform knee extensions and extensions, making sure that the pelvis does not fall down.

Stretching exercises for the inner thighs

After completing the main set of exercises for the inner thigh, end your workout with 10 minutes of stretching. It will make the muscles and ligaments of your legs elastic, you will increase the flexibility of the body and increase blood supply to the pelvic area. All stretching exercises should be performed slowly and carefully, without causing pain - all you should feel is the tension in the muscles.

Sit on the floor, spread your legs wide and slowly bend towards each leg and towards the middle. Your knees should be straight and your toes pointed. Hold in each position for 30 seconds.

Then bend your knees, spread your knees, connect your feet and pull them towards you. Try to lower your knees to the floor, keeping your feet flat.

A very effective stretching exercise for the inner thigh is the frog exercise. Starting position – sitting on your knees, with your knees wide apart. Lower your body forward and lean on your forearms, bend your knees at a right angle, place your feet on the floor, lower your pelvis as low as possible to the floor, do not arch your back. Stay in this position for 1-2 minutes. When you get used to your position, start lightly rocking your pelvis back and forth, trying to move it back, periodically freeze for 30 seconds - each time you should be slightly more shifted towards your feet than the previous one. This is the last exercise for the inner thigh in the complex.

After training, do not eat anything for 2 hours so that the body uses its own fat reserves for energy, rather than nutrients from food.

While improving their physical fitness, many may have noticed that even with heavy loads, the inner thighs remain insufficiently toned. The solution to this problem will be special training, during which attention is concentrated specifically on this zone. Therefore, today we offer you an overview of the Top 7 most effective exercises for the inner thigh.

There are many exercises that use your legs. However, not all of them “specialize” in restoring tone to the thigh muscles. At the same time, there are several very successful and effective exercises that help eliminate sagging and reduce the volume of the problem area for many women and men. We will talk about them further.

For those who are interested in how to pump up their thigh muscles and get their legs in order, it will be useful to know the structural features of the body. This will allow you to understand how effective one or another is.

The inner part of the thighs is designed in such a way that flexion and rotation movements are possible due to the work of the large, short and long adductor muscles, as well as the gracilis and pectineus muscles. They are the most important and extensive; they are activated when climbing or walking up stairs. At the same time, they are considered the weakest, since they are most rarely used by a person in everyday life. And it was for them that a set of exercises was developed to restore the tone and attractiveness of the problem area. At the same time, during their execution, the muscles responsible for the excellent appearance of the legs, in particular the inner thighs and groin, are activated.

In addition, exercises designed to activate the adductors not only help strengthen muscles, but also allow you to get a lot of pleasant bonuses. Among the main benefits of such training:

• Reducing the risk of injury, which is possible due to weakness of the thigh muscles;
• Attractiveness and harmony of this area;
• Improved coordination and stability while standing and while walking and moving around;
• Attractiveness of gait;
• Correct and beautiful posture.

You can experience all the beauty and benefits of training if you approach the problem responsibly and exercise regularly at home, outdoors or in the gym. So, let's begin.

Exercise No. 1 – Plie

On your way to perfect shape, be sure to try plie squats, also known as sumo squats. It is very simple and accessible to many, and to increase the load it can also be performed with weights.

During this exercise, it is worth monitoring the work of the muscles in the problem area. It is very important that it is the inner thighs that are pumped. To do this, you need to perform squats from the starting position - standing with your legs wide apart and your toes turned to the sides. During a squat, you need to bend your knees so that they point in the same direction as your toes.

Having taken the starting position, straighten your back and clasp your hands at chest level. Slowly lower yourself as far as you can to feel the tension in your inner thigh. After a 1-2 second pause, smoothly return to i. p. You can start by doing 10-15 squats, increasing the number of approaches and repetitions in them. “Advanced” athletes can perform 2-4 sets of 20 squats each with additional weight.

When you are ready for more serious loads, you can use weights to enhance the effect of squats. When working out in the gym, you can use a kettlebell or dumbbells for these purposes, and at home you can use a bottle filled with sand. Holding the weight with both hands, perform a squat, smoothly lowering until a right angle is formed in your knees, and also smoothly return to the starting position.

Exercise #2 – Scissors

Another very simple, but very effective exercise that allows you to thoroughly work out the muscles of the inner thigh - leg swings on an incline or simply “scissors”.

Starting position – lying on your back with straight legs and arms parallel to the body. Raising your legs approximately 45-50 cm from the floor (approximately 45⁰), spread them as far as possible, then bring them together and cross them. The next approach is the same, but when crossing, change legs. It is recommended to perform 2-3 sets and 15-20 approaches each.

This scissor variation is also useful because it uses this area well. As a result, you can improve not only the appearance of your thighs in the area between your legs, but also tighten your abs, which is very important for most girls. (Note - exercise is contraindicated if).

Exercise #3 – Side Lunges

As in the previous case, this exercise will help quickly restore elasticity to the leg muscles. It is performed from the starting position - standing straight with your feet shoulder-width apart and your hands clasped at chest level.

Lunge with one leg to the side, keeping your knees and toes pointed in the same direction. Keeping your back straight, perform a lunge through the push with the other leg. Make sure that your knees maintain their correct position and do not go beyond the line of your toes. Such lunges will help pump up your inner thighs if you perform them for 2-3 sets and 15-20 repetitions.

Exercise No. 4 – Jumping

Jumping with legs crossed in the air is another exercise that justifiably takes its position in the TOP-7. It has brought a lot of benefits to many girls suffering from sagging and large thighs.

Starting position – standing straight with a straight back and tense abs. After jumping, lower yourself to the floor, crossing your legs so that your toes point in the same direction, but one leg is in front of the other, as shown in the photo. Next time you jump, switch legs. And repeat this 15-20 times for 2-3 sets.

It is worth noting that this exercise can also be useful for the muscles of the arms and upper shoulder girdle. In order to simultaneously tighten them, during jumps you can use the same technique to cross your arms extended in front of you.

Exercise No. 5 – Lying hip adduction

Lying leg raises are an equally effective exercise that activate the deepest muscles of the inner thighs, helping to strengthen them. To perform it, you need to lie on your side on the floor, leaning on your elbow, as shown in the next photo.

The leg that lies on the floor must be left straight, and the other leg must be bent at the knee and placed behind. In this position, you should perform hip adduction with a delay of 2-3 seconds at the top point.

To get the maximum effect from the exercise and strengthen the problem area of ​​​​the hips, it is better to perform the movements slowly. This will allow you to feel how each muscle group is pumped and understand whether you are reproducing the movements correctly.

Exercise No. 6 – Leg adduction with an expander

To perform this, you will need an expander, which can be purchased at any sporting goods store. Hook one end of the expander onto a stand or support at a distance of approximately 10-15 cm from the floor. Stand with your right side to the support and put the loop on your right leg. This leg will be the working leg, and the left leg will be the supporting leg.

From this position, stretching the expander, bring your working leg forward, trying to create a single line with the supporting leg (see photo). After completing 3 sets of 10 reps each, repeat the same with the other leg.

A similar exercise is performed by gym goers. Leg abduction in a simulator (crossover) is more convenient, because you have the opportunity to set and adjust the weight. Over time, the load can be increased, thereby increasing the effectiveness of training.

Exercise No. 7 – Leg abduction on the machine

E
Another exercise that is considered a favorite among many girls who visit the gym. It is performed on a special simulator and allows you to tighten the inner thighs.

To begin, go to the machine and set the required weight. Sit on the seat and press your straight back tightly against the backrest, while grabbing the special handrails with your hands. Position your legs so that your feet are on the pads and your inner thighs are firmly pressed against the bolsters. As you exhale, bring your legs together using the muscles of your thighs. Pause at the extreme point and return your legs under control to the starting position.

Conclusion

These are perhaps the most effective exercises that will help many to pump up and make their leg muscles stronger, as well as. The technique for performing some of them can be learned by watching the attached video.

And in order to enjoy the results in the shortest possible time, keep in mind the basic rule: every workout for the inner thigh should begin with a warm-up and end with stretching.

Before you begin the main part of your workout, do a few warm-up exercises. Such exercise can consist of jumping, bending, swinging legs, etc. And after training, gymnastics should follow, aimed at stretching the adductor muscles.

A huge advantage of exercises aimed at developing the inner thighs is that they can be performed with your own weight and in any conditions - at home or in the fresh air. What’s even better is that this way you can increase the effectiveness of your workout by saturating your body with oxygen. Well, if you can’t exercise outdoors, try to thoroughly ventilate the room before practicing at home.

For many representatives of the fair sex, the inner thigh is a problem area. If sagging skin is not visible in cold weather, then in summer this problem can prevent you from wearing short outfits. Lack of muscle tone and excess volume drive many women and girls into despair, and in order to have ideal leg shape by summer, you need to regularly train your inner thighs. Let's talk in more detail about what effective exercises are for this problem area.

How to tighten and pump up the inner thigh muscles

The attractiveness of your legs diminishes over the years if you have too thin skin or weak muscle tissue on the inner thighs. Walking or running in normal life does not affect this problem area, which leads to the accumulation of fat, weakening of muscles, and the appearance of cellulite. Sports exercises do not always affect the capricious area, so when choosing strength training, make sure that it includes physical activity for losing weight in your legs.

Before you start working out your leg muscles, you must first get rid of excess weight, otherwise even hard training will not give the desired result. Work on the inner thighs includes exercises on a treadmill, orbitracks, steppers, Smith squats, Hackenschmidt squats, exercises with a Thigh Master leg expander and other exercises, which will be discussed a little later.

Intensive weight loss without strength training and proper muscle development will certainly lead to the formation of loose skin on the inner thigh. Fat, similar to the fat fold on the abdomen, easily forms there. To get the perfect shape of your legs, you don’t have to turn to a trainer - a comfortable home environment is even better for this.

Pumping up the muscles of the inner thighs at home means giving them beauty, improving blood circulation in the intimate area, and strengthening the genitourinary system. First, let's look at the rules that professionals advise to follow when practicing at home:

1. The set of exercises includes 2-3 types.
2. Each leg needs to be worked separately.
3. The number of repetitions is maximum.
4. Increase the repetitions with each workout.
5. To increase the load, it is advisable to use light weight dumbbells.
6. The set of exercises begins with a warm-up, using running, jumping rope, squats, swinging arms and legs.
7. Classes are held regularly.

A set of exercises for training at home

Plie squats

This type of squat is effective for the inner thighs and strengthening the gluteal muscles. Place your legs wide, turn your toes 120 degrees. Keep your back straight and slowly squat as you inhale until your legs reach a 90-degree angle. Hold, exhale, and then return to the starting position, but do not straighten your knees. Perform 4 sets of 15-20 reps.

Hip abduction

This exercise works several muscle groups at once. Stand straight, take your left leg to the side. Pull your left toe towards you, tighten your abs. Stretch your arms straight forward, crossing your fingers. As you exhale, lift your left leg, and as you inhale, lower it, but do not touch the floor. Perform 2 sets of 15 swings for both legs.

Scissors

This exercise will help reduce subcutaneous fat in the inner thighs, remove fat from the “ears” and pump up the muscles of the buttocks. Lie on your back, place your hands under your buttocks to support your back. Make sure that your lower back does not leave the mat during the exercise. Raise your legs 8 cm, make energetic swings reminiscent of scissors. Then, on a count of 10, lower your feet to the floor. After a second pause, repeat 3 more sets of 10 times.

Side Lunges

The medial muscle group of the hip region works here and blood flow in the “breeches” area increases. Do this exercise with dumbbells to strengthen your inner thigh muscles. Stand straight with your feet together. Take a step to the side with your right foot, then squat down on it. The left leg remains straight. Press the inner arch of your foot firmly to the floor and use the muscles of your supporting leg to push yourself back. Perform 10 lunges with each leg.

Leg spread

This exercise is called "stretching". It allows you to work the muscles of the inner thigh. Sit on the floor, spread both legs to the sides without bending your knees. Bend your torso forward, reaching your toes with your hands. Hold for 15 seconds, come back. Don't stretch yourself to the point of pain. There should be no discomfort during all movements. Repeat the stretch 10 times.

Swing your legs

Swings are a workout for the inner thigh. Many people are familiar with side swings from school physical education lessons, but behind the apparent simplicity lies the benefit for creating slender legs. Stand sideways to a support (chair, wall, sports wall). Tighten your stomach, keep your back straight, and do not tilt your shoulders to the side. Swing your legs to the sides, like a ballerina at the barre. Having reached the maximum height, lower your leg without touching the floor. Repeat 10 swings with each leg.

Martin

This is a classic for strengthening the buttocks and an opportunity to pump up the muscles of the inner thigh. Stand on your right leg and bend your left at the knee. Place your left foot opposite your right knee. Slowly straighten your left leg, moving it back, so that the pose resembles a swallow. Slowly, without jerking, return it back. Perform the “swallow” for each leg 10 times.

Video: How to remove ears on thighs at home

In order for the loads in individual fat burning exercises to produce the expected results, the training program must be performed correctly. If you do the exercises yourself, then look at the photo, which shows the correct poses. But videos that show the movements in detail will help you better strengthen your inner thigh. See the program “Everything will be good” for exercises from Anita Lutsenko on how to remove your hips:

Exercises in the gym

Strengthening the inner thigh will go faster under the supervision of an experienced trainer in the gym. Special exercise machines, barbells, and dumbbells help a lot with this. We present 4 effective exercises to reduce fat on the inner thigh.

1. Leg abduction in the simulator. This is an exercise that is difficult to make a mistake. Its execution is based on moving the legs to the center of the body using a special simulator. The thighs are initially located at a distance from each other, and it is easy to pump up the inner part of them, overcoming the resistance when they are compressed. To get maximum effect, spread your legs without reaching the starting position. Perform 15-20 compressions.
2. Leg extension on the simulator. The main goal of the exercise is to pump and burn fat in the lateral and frontal thigh muscles. Here, pay attention to the execution technique, because during leg extension, the knees are heavily loaded. Take a seat on the machine, rest your shins on the bolsters, keep your knees at an angle of 90 degrees. Grab the handles on the sides of the machine with your hands to keep your back motionless. Inhaling, straighten your legs, fixate at the top for 15 seconds. Extend your knees gradually as you exhale. Repeat 10-15 times.
3. Squat with dumbbells. This exercise is also called “sumo squats”. It is done with weights, with one dumbbell or kettlebell, to develop muscle mass in the thigh and remove excess fat. Place your legs wide, with your feet turned in different directions. Take the weight with both hands and hold it below parallel to the body. Keep your back straight as you bend your knees. When the knee joint bends to 90 degrees, then hold for 10 seconds and smoothly, without jerking, return back. Repeat squats 15 times.
4. Wide press. This exercise, in addition to strengthening the inner thigh, develops the gluteal muscles. It is performed on a special simulator with a platform. Place both feet on it, spread wide, turning your feet 45 degrees. As the platform moves down, inhale and bend your legs at a 90-degree angle. Then press the platform upward as you exhale, without bringing your knees together, strongly tensing your buttocks. The pace of execution is 2 seconds down, 1 second up. Perform 15-20 presses, do not get up from the machine abruptly when finished.

Exercises with a fitball for the inner thigh

Exercises with a fitball will help remove fat from the inner thigh. The effect can be achieved in 20 minutes of training 3-4 times a week. Let's look at popular exercises.

• Reduction of legs. Lift both legs up while lying on your back, then place the ball between your thighs. Press your muscles onto the exercise ball for a count of 10, then relax. Do 25 reps.
• Tilts to the side. Lying on your back, grab the ball with your raised legs. Tilt alternately in different directions without touching the floor. The shoulder girdle remains motionless. Bend 15 times in different directions.
• Squats from a standing position. Take dumbbells in your hands for weighting, place your left foot on the fitball. Squat down slowly, bending your right knee. Hold yourself, then slowly rise up. Do 15 squats for each leg.

Stretching exercises

Stretching the inner thigh will increase flexibility and develop joint mobility. These are smooth movements that are performed at a slow rhythm. While stretching, hold each position for 30 seconds. This type of exercise is considered effective:

1. Butterfly. This is a special exercise, the essence of which is to bring the hips together and spread them apart. It is better to perform it with an expander, then all the muscles of the body will be involved. With your back straight, sit on the floor, bend your knees, then bring your feet together. The closer your feet are to your body, the greater the load on your hips. Smoothly lower your knees to the floor without changing the position of your feet. Pause at the point of maximum stretch, then bring your knees back. After 5 seconds, start the exercise again. Do 15-20 stretches.
2. Leg-split. To perform a cross split, practice. But it won't hurt to try to make the inner thighs more elastic. Sitting on the mat, spread both legs wide apart. With a sliding movement, transfer the weight of your torso to your arms and tilt it forward. Raise your pelvis, resting your hands on the floor, then slowly sit in a cross split. Do not cause yourself discomfort - do not allow yourself to feel pain! Carefully go back.
3. Half twine. Lunge wide forward with your left leg. Place your right knee on the floor, rest your hands on the floor. Lower yourself so low to the floor that you feel a stretch. The foot of the left leg must be further than the knee. Hold this position, then return and change sides. Perform 5-7 repetitions in different directions.

Which exercise machine is used for the inner thigh?

An excellent exercise machine for the inner thigh is the Thigh Master, which is used both at home and in the gym. It takes up little space and is designed to work on several problem areas of the fair half of humanity: buttocks, breasts, thighs. Let us also note the professional Smith and Hackenschmidt simulators, with the help of which it is easy to strengthen the muscles of the inner thighs in the gym. They make it easy to do bench presses and squats.