How to strengthen the muscles of the inner thigh. Cindy Crawford Home Workout Exercises

There are many types of upper thigh exercises. They can be performed during a workout or even when you are busy with something.

To begin with, decide why you want to strengthen the tone of these muscles: reduce the volume of the hips or just make them more toned. To achieve specific goals, you will have to slightly adjust the duration of the sessions, the number of repetitions, etc.

1. Wall Squats

This is one of the best ways to strengthen the muscles in your upper thighs. You can do squats anywhere: at home, at the gym, and even in the office.

There are many variations of this exercise, but the main thing for everyone is that the body from head to buttocks should be pressed against the wall.

The legs should be pushed forward 45 cm from the wall and placed at an angle to the body. Keep your knees apart.

Gently squat down, bending your knees, as if you were sitting on a chair, until the end point is when your knees are bent almost at a right angle.

Now the most important thing is to try to stay at this point for at least 30 seconds. Then return to the starting position and repeat the squat.

Ideally, you should do this exercise for about 5 minutes every day, but it will take a lot of work to achieve this.

2. Regular squats

The previous exercise will certainly help with regular squats.

This is a very effective exercise for the hips that does not require any aids.

Spread your legs wider than your shoulders. Then lower yourself almost to your haunches - so that your knees are bent at an angle of 90 °. Hold this position for 30 seconds, then slowly return to the upright position; knees should remain bent.

The ideal time for this exercise is also 5 minutes.

These fairly simple exercises can do wonders for your hips. You can perform them anywhere. Lunges will be especially helpful if you feel sluggish in the middle of the day.

Spread your feet slightly and place your hands on your hips. Then take a big step forward! You can start with any foot - whichever is more convenient for you. For example, let's start with the right one.

The thigh of the right leg should be parallel to the floor, and the knee bent at a right angle. The left leg (which remains behind) must be bent so that the emphasis falls on the toes.

Holding this position, take one more step forward, but now to the left.

Do 8 lunges with each leg. Try to increase their number to 20–24 times over time.

4. Leg circles

An effective exercise during which you can relax a little and, in some way, relax.

Lie on your back - preferably on a yoga mat or something soft. Hands down, palms on the floor.

Raise your right leg vertically and stretch your toe up, while turning your heel slightly inward.

Begin to describe circles with your foot - first clockwise and then against it. In this case, the straight leg should move - the thigh remains motionless. Change your leg and repeat the exercise.

Try to do 5 rotations in both directions with each leg.

5. Climbing stairs

A simple but effective exercise for the hips.

You can, of course, go to the gym and work out on a stair simulator, but this is not absolutely necessary if there is a staircase in your house, porch or office.

One variation of the exercise is the cross climb, when you stand sideways to the stairs.

Start the exercise at a slow pace - so you will not only develop endurance, but also do not back down!

Perform climbs in this technique one flight of stairs for each side - as soon as you reach the bottom step of the next flight, turn to the stairs on the other side and start climbing again.

6. Side leg raises

Cool exercise - effective, but at the same time simple and surprisingly easy.

Use the mat you used to do your leg circles on. Lie on your side, rest your elbow on the mat, put your head on your palm.

Once you feel comfortable, take a deep breath and lift your leg, extending it towards the ceiling. Then slowly lower your leg back to the starting position.

Do 10 lifts with one leg, then turn to the other side and repeat the exercise with the other leg.

7. Walking, running and jogging (jogging)

This is one of the best types of exercise for leg muscles.

Even regular walking can tighten the muscles in your upper thighs. Its effectiveness is even higher, since the training is longer.

If you're already into jogging or running, you're benefiting your thigh muscles immensely.

Whichever of these activities you choose, make sure you wear the right footwear. It must fit in size, fit snugly around the foot and be suitable for its purpose, otherwise, instead of being useful, you will harm your legs.

8. Leg raises lying on the stomach

Do you still have the rug on hand? Fine!

This exercise does not require too much effort, but it will really help to make the thigh muscles toned.

Lie on your stomach. Straight legs lie freely on the floor. Raise both legs as high as you can. Hold this position and count to 5 (you can try counting to 10 later). Then slowly lower your legs to the starting position, let them rest a little and repeat the exercise.

To start, 10 repetitions are enough. In the future, try to increase their number to 20.

9. Cycling

A great way to make your thighs strong and toned. Cycling is easy and fun, and you can also cycle with your loved one, friends or kids.

The faster the bike, the better.

Start with gentle hills, overcoming as much resistance as you can handle. Then try climbing steeper slides.

After all, you can go mountain biking! But even if you don’t have one, don’t worry, a leisurely drive around the neighborhood is also a very good load!

Exercise bikes work too!

As you can see, there are many different ways to tone the muscles in the upper thighs. Choose what you like best.

And remember that thin thighs look beautiful and sexy only when they are tucked up.

Do you prefer to exercise at home or go to the gym?

Usually, 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 makes the legs look untidy, and the cherished “thigh gap” seems to be an unattainable ideal. In addition to specialized exercises, Pilates, water aerobics, cycling, running and jumping rope will be 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 tightening 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,
• Too high temperature (be careful with baths!),
• Too tight clothes

Exercises for the inner thigh

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

#2. Lie on your right side, your arm bent at the elbow and support your head with your palm. The right leg is extended straight, the toe of the leg is pulled over. The left leg is bent at the knee (the thigh is perpendicular to the body, and the lower leg is parallel to the right leg). As you exhale, lift your right leg off the floor, lingering in this state for a couple of seconds, and as you inhale, return to the starting position. 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 to the sides. While inhaling, squat to a right angle at the knees. Push the pelvis forward, knees should be directed in the same direction as the socks. Do three sets of 20 reps.

#4. Spread your legs wide, feet should be parallel to each other. Lunge on the right leg, the knee should be directed clearly forward. Take the pelvis back. As you exhale, straighten your knee, and take the other leg to the side and up so that it tends to become parallel to the floor. On an inhale, return to the starting position. Do three sets of 20 reps on each leg.

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

#6. Lie on your back, put your hands along the body, bend your knees and place them hip-width apart. Raise the pelvis up, straining the 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. Do three sets of 12 reps.

Fat between the thighs is an enemy that can and should be fought. Extra pounds do not allow women to open up, provoke complexes, low self-esteem, and as a result, dissatisfaction with life and chronic depression. An integrated approach will help solve this problem and.

Female feature: why fat is localized below the belt

The lower abdomen and thighs are the main fat depot in the female body. Biologically, the process of increasing subcutaneous tissue in these areas is associated with the need to bear a child.

Especially quickly a girl can recover in the pope and thighs with a sedentary lifestyle. Without training, the hips, including their inner part, get fat, and the skin on them becomes flabby and unattractive. Losing extra pounds on the hips is not easy, but if you reconsider your usual lifestyle, it’s real.

Reasons for the formation of fat on the inner thigh:

• hormonal imbalance;
• genetic predisposition;
• malnutrition;
• lack of activity;
• metabolic and circulatory disorders;
• the psychological aspect that provokes uncontrolled absorption of food.

Watch a helpful video about female physiology and fat accumulation, motivation and basic nutrition.

How to lose weight in the inner thigh

To reduce body volume, you will have to make adjustments to your diet, master techniques and exercise regularly.

Attention! Exhausting workouts will not bring results if fatty, sweet, high-calorie foods are a priority.

Nutrition

The right one plays a huge role in creating the perfect body. A well-chosen diet gives stunning results, provided that it becomes a part of life, and not a forced short-term measure.

In order for nutrition to saturate the body with useful substances and not provoke the deposition of fat, adhere to the following rules.

• Load up on vegetables and fruits, but keep in mind that the latter are high in sucrose. Choose sour apples, grapefruits, pineapples, oranges, kiwis.
• Drink clean water. The daily norm is 2 liters. Forget about sugary sodas and excessive coffee consumption.
• Give up sweets. Limit the consumption of: rolls, sweets, cookies and other things. A sharp rejection of goodies provokes a bad mood and a deterioration in well-being. Gradually replace unhealthy foods with healthy ones.
• Excessive alcohol consumption negatively affects the figure.
• Reduce portions by eating less food.
• Add variety to your diet. Let eating become a ritual.

Do not eat up at night looking. Take your last meal 3-4 hours before bed. Don't overeat.

Exercises

To keep the body in shape, it is not necessary to buy expensive exercise equipment. All you need is a sports mat, comfortable shoes, clothes and a fighting spirit.

To maintain elasticity in the hips will help: squats, exercise "bike", leg swings, lunges.

• Sumo squats. The back is straight, the legs are wide apart, the socks look to the sides. Hands on the belt. Sit down slowly so that a right angle is formed at the knees. Return to the starting position, do not allow sudden movements. In the squat, the load goes to the hips and buttocks. Perform the exercise 20 times in 3 sets.
• Rolls. Squat on one leg so that the knee forms 90 degrees. The other leg is left out. The back is straight, arms extended in front of you or on your belt. Roll smoothly from one foot to the other. Do several sets of 25 reps. The use of weights will increase the load on the inner thigh.
• Leg extension to the sides. Lie on your back, arms along the body, lift straight legs up. Spread your legs wide, slowly return to the starting position. Don't make sudden movements. The loin is pressed to the floor. Three sets of 25 reps.
• Mahi leg. Lie on your side, on the forearm of your lower arm. The upper arm is at the waist, the upper leg, bent at the knee, is on the floor. Lift the straight lower leg with the toe pointing towards you, while turning the heel up. For each leg, repeat 25 times for 3 sets.

Movement is life, in addition to daily ones, correct your usual pastime. Instead of lying on the couch every night in front of the TV or endlessly on social networks, take a long walk.

30 minutes in the fresh air is enough to feel better and slimmer. Do not use the elevator, climbing stairs is useful for the figure.

Riding a bike works well on the muscles in the legs. After a month of regular riding on such an environmentally friendly transport or exercise bike, you will see the first results.

Valuable advice! Roller skating not only improves mood, but also loads the whole body, removes excess fat from the legs, and, importantly, trains the area between the legs.

Swimming will help to get rid of excess weight and make the figure proportional. If you do weight loss exercises in water, you will achieve positive results much faster.

Wraps

The procedure can be mastered at home. The effectiveness of the wrapping provides warmth to the thighs. The pores open, the body removes fluid, blood circulation accelerates, body volume decreases.

There are many ways to wrap the inside of the thigh. Consider two effective and affordable options:

• Pour 50 g of algae powder with water until it becomes a slurry. Leave for 30 minutes. Take a shower with a body scrub. Apply the mixture to problem areas and wrap tightly with cling film. Put on warm clothes, lie down under the covers. Wash off the mixture after an hour. Apply anti-cellulite cream.
• Heat up 3-4 tbsp. l. honey, add 1 tbsp. l. dry mustard or 1 tsp. ground red pepper. Use a few drops of grapefruit, lavender or orange essential oil. The wrapping technique is similar to algal wrapping.

Massage for the inside of the legs

Massage will help speed up the process of losing weight, improving lymphatic drainage, normalizing metabolic processes in the body, and restoring the structure of subcutaneous tissue.

Attention! Massage on the inner surface of the thigh only with your hands, with very soft stroking movements, since many lymphatic vessels pass here.

To warm up the massaging areas, use a special cream or gel.

Massage in this area with sliding movements, with light grips of the upper layer, stroking from the bottom up. If you are not confident in your own abilities, seek the help of a professional massage therapist.

Is it possible to lose weight fast in a week

If we are talking about losing weight in a week, then you should not expect significant results.

For and removing fat from the inner thighs, aerobic exercise, running will help. Exercise at least 3 times a week for 40 minutes. Walking stairs will help you lose weight in your hips. Do not sharply load the body, as the body will fail. Before intense workouts, be sure to do a warm-up.

If you need to reduce volumes for an upcoming event, you will have to go on a strict diet. But, keep in mind that a long-term restriction in food is stress for the body.

Jump rope is a quick way to get rid of those extra pounds. Exercise tightens muscles, removes cellulite, develops flexibility.

Do not forget to do massages and wraps, the procedures will help you achieve what you want faster.

Useful video

A set of exercises for the inner thighs.

Conclusion

An integrated approach contributes to the rapid burning of fat on the thighs between the legs. Regular exercise and a balanced diet make the skin supple, toned and attractive. The main thing is not to feel sorry for yourself, but to persistently and persistently create a dream figure.

The female body is an amazing creation of nature, but even the most beautiful women are sometimes not without flaws. And whether we, the representatives of the beautiful half of humanity, do not know about our problem areas. One of them is the inner thighs. The muscles of this zone are practically not involved in everyday life, so our task is to train them as much as possible and exercises for the inner thigh will help us in this. Knowledge and skills will help to perform them correctly.

General principles for building workouts for weight loss

In order to get rid of cellulite and bring the inner thighs in order, you will have to include in highly effective workouts. Such a complex will not only help get rid of subcutaneous fat, but will also be an excellent prevention of many diseases.

Let's not dissemble, our main enemy is laziness. But if you want to become the owner of slender legs and your goal is to strengthen your muscles, then you will have to overcome yourself by starting to exercise. Try to plan your schedule so that you can devote an hour to training three times a week. The scheme of the training:

• simple cardio workout
• medium-intensity cardio warm-up;
• squats;
• jumping and push-ups (the so-called plyometric exercises);
• lunges;
• plie (squats);
• medium-intensity cardio training;
• exercises for the inner thigh;
• combined exercises for the abdominal muscles and the inner surface of the thigh;
• stretching.

If you decide to practice on your own, without a coach, then you need to pay special attention to observing the technique and try not to overload the muscles. Equally important are the right clothes and shoes. Even home workouts require specialist advice - consult a doctor and a professional trainer, they will give you qualified advice.

A set of exercises for the internal muscles of the thighs with a photo

Exercises that allow you to tidy up the inner thigh are very simple, but the most important condition for their effectiveness is regularity and a large number of repetitions. Here are some simple exercises that will help you tighten the muscles of the inner thighs and increase their volume. Performing such exercises does not require you to special physical training.

• First task: lie on your back, put your hands under your buttocks. The back should be pressed to the floor as much as possible. Raise your legs 30 centimeters, spread them, cross your legs. A prerequisite for this exercise is the tension of the muscles of the inner thighs. Perform 20 crosses, then take a break for twenty seconds, then do 2 more of the same approach.

• Plie squats give a good effect. They help to develop not only the muscles of the inner side of the thigh, but also the gluteal muscles, and also help to remove the "breeches". To perform it, spread your legs wide, turn your feet outward. While doing squats, the back should remain straight. You need to squat until you feel a strong muscle tension, and the line of the hips becomes parallel to the floor. Squeeze your buttocks at the bottom point, then return to the starting position. The exercise must be performed for a minute, then take a twenty-second break, and then two more sets.

• Lunges are another great tool for fighting fat deposits on the inside of the thigh. It is very simple to perform them: standing upright, lunge with your left foot. The pelvis should go back a little, and the right leg should be stretched and straight. Then lunge with the other leg, redirecting your weight onto it and also forming a right angle at the knee.
• Mahi - simple and effective exercises at home for the inner thigh. Starting position - standing. Lift your right leg smoothly and keep it constantly in tension, and your back should remain straight. If you find it difficult to maintain balance, you can lean on the back of a chair. With one leg you need to do 15-20 swings, then repeat the same for the other leg. In total, you need to do three approaches.

Lifting the legs and buttocks on the fitball

is a wonderful tool for bringing our muscles in order and removing excess fat. Exercises for the inner thighs with a fitball are simple and accessible to everyone, and it is especially worth noting that the gymnastic ball has practically no contraindications.

• So, the first exercise with a fitball - lie on your back, lift your legs up a little and squeeze the ball with them. Keep the muscles tense for about 10 seconds. Repeat this movement five or six times.
• Another exercise is squats with a fitball. To perform it, sit on the ball, squeeze it with your hips, spreading your legs as wide as possible. Extend your arms to the sides. Slowly get up, transferring the weight to one leg, while lifting the other without releasing the ball. So you need to repeat for each leg 10 times.
• You can also perform exercises with the ball from a prone position. Such ball exercises are very effective and do not overload the spine. And the variety of this group of exercises is very large - you can always choose those that will be most effective in your case.

As an example, watch a video that shows how to make your buttocks more toned and get rid of cellulite:

Workouts in the gym

Exercising in the gym is much more effective than exercising at home. Firstly, you are constantly under the supervision of a coach who can point out mistakes, and in addition, will help with advice. Secondly, classes on special simulators are aimed at developing specific muscles, because the effect of them will be more noticeable than from general exercises performed at home.

Reduction and extension of the legs

Classes in the gym are much more effective in such a matter as pumping muscles than the exercises that you do at home. For example, bringing the legs together on a special simulator: when performing this exercise, the adductor muscle is actively involved and, which is especially important for women, the intimate muscles work.

Leg extension on the simulator is aimed at developing the anterior muscles of the thigh. Such an exercise at home is difficult to perform, so if you want to develop these thigh muscles, then you should contact a professional trainer who will give you a lesson. You can watch an example of performing exercises on the simulator in a short training video:

Squat with dumbbells

In order to make training more effective, the usual exercises can be performed with weighting - proper squats, as well as swings, which we have already considered above:

• Bend your leg at the knee and place a light dumbbell in the fold.
• If you choose a complicated version of the exercise, then you need to do no more than 15 swings, and reduce the number of approaches to two.

All exercises for the inner problematic part of the thigh with weighting should be performed only under the guidance of a trainer. The point is not only that the result of such exercises can be an increase in muscles, which in many cases is simply not necessary. Weight training is an increased load on the joints and, as a result, injuries are possible.

Video course on pulling up the inner side of the thigh at home

Currently, many complexes have been developed that will help you quickly tidy up your legs above the knees. Now you will have the opportunity to learn all the secrets of classes that improve the thigh line from the video:

Improving their physical form, many may have noticed that even with heavy loads, the inner thighs remain insufficiently taut. The solution to this problem will be special training, during which attention is focused precisely on this zone. Therefore, today we bring you a review of the Top 7 most effective exercises for the inner thigh.

There are many exercises during which the legs are involved. However, not all of them "specialize" in restoring the tone of the thigh muscles. At the same time, there are some very successful and effective exercises that help eliminate sagging and reduce the volume of the problem area for many women and men. We will tell about them further.

For those who are interested in how to pump up the muscles of the thighs and tidy up their legs, 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 rotational movements are possible due to the work of large, short and long adductor muscles, as well as thin and pectinate. They are the most important and lengthy, they are activated when climbing, walking on 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 that allows you to restore the tone and attractiveness of the problem area. In parallel, during their execution, the muscles responsible for the excellent appearance of the legs, in particular, the inner thighs and groin, are involved.

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

• Reducing the risk of injury, which is possible due to weakness of the thigh muscles;
• The attractiveness and harmony of the area;
• Improved coordination and stability in standing position, as well as during walking and movements;
• Attractiveness of gait;
• Correct and beautiful posture.

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

Exercise number 1 - Plie

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

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

Having taken the starting position, straighten your back and clasp your hands at chest level. Gently lower yourself as deep as possible to feel the tension where your inner thigh is. After a 1-2 second pause, smoothly return to and. n. You can start by doing 10-15 squats, increasing the number of sets and repetitions in them. "Advanced" athletes can perform 2-4 sets with 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 exercising in the gym, for these purposes, you can use a weight or dumbbells, and at home - a bottle filled with sand. Holding the weighting agent with both hands, do a squat, gently lowering until a right angle is formed at the knees, and also smoothly return to the starting position.

Exercise #2 - Scissors

Another very simple, but very effective exercise that allows you to carefully work out the muscles of the inner surface of the thigh is swinging your legs under a slope or simply “scissors”.

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

This variation of the scissors is also useful, since during its implementation this area is well involved. As a result, you can improve not only the appearance of the thighs in the area between the legs, but also tighten the press, which is very important for most girls. (Note - exercise is contraindicated with).

Exercise number 3 - Lunges to the side

As in the previous case, this exercise will help to quickly restore elasticity to the muscles of the legs. It is performed from the starting position - standing straight with feet spaced shoulder-width apart and arms closed at chest level.

Perform a lunge with one foot to the side so that the knees and toes are pointing in the same direction. Keeping your back straight, lunge through the push with the other leg. Make sure that your knees remain in their correct position and do not go beyond the line of the toe. These lunges will help pump up the inner surface of the thighs if you perform them in 2-3 sets and 15-20 repetitions.

Exercise number 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 for many girls suffering from sagging and large hips.

Starting position - standing straight with a straight back and tense abs. After jumping, lower yourself to the floor, crossing your legs so that the socks look in the same direction, but one foot is in front of the other, as shown in the photo. Jumping next time, switch legs. And so repeat 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 pull them up, during jumps, you can cross your arms extended in front of you using the same technique.

Exercise #5 - Lying Hip Adduction

Lying leg raises are an equally effective exercise that activates 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 must be bent at the knee and placed behind. In this position, the thigh should be adducted 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 ​​\u200b\u200bthe thighs, it is better to perform movements slowly. This will allow you to feel how the pumping of each muscle group occurs, and to understand whether you are reproducing the movements correctly.

Exercise number 6 - Bringing the leg with an expander

To perform it, you will need an expander, which can be purchased at any sporting goods store. Hook one end of the expander onto a post or support at a distance of about 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 working, and the left leg will be the supporting one.

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

A similar exercise is performed by visitors to gyms. The abduction of the leg in the 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 number 7 - Reducing the legs on the simulator

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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.

First, go to the simulator and set the required weight. Sit on the seat and press your back firmly against the back with your hands, while grabbing the special handrails. Position your legs so that your feet are on the supports and your inner thighs are firmly pressed against the rollers. As you exhale, bring your legs together with the force of the muscles of the thighs. At the extreme point, linger, and under control, return your legs to their original position.

Conclusion

These are perhaps the most effective exercises that will help many pump up and make the muscles of the legs stronger, as well. You can learn how to perform some of them by watching the attached video.

And in order to enjoy the result in the shortest possible time, consider the basic rule: each workout on the inside of the thigh should begin with a warm-up and end with a stretch.

Before starting the main part of the workout, do a few warm-up exercises. Such exercises may consist of jumps, bends, leg swings, etc. And after training, gymnastics should follow, aimed at stretching the adductor muscles.

The great advantage of inner thigh exercises is that they can be performed with your own weight and in any conditions - at home or in the fresh air. Which is even better, because in this way you will be able to increase the effectiveness of the workout by saturating the body with oxygen. Well, if it is not possible to practice in nature, try to ventilate the room well before doing at home.