Pump up the inside of the thigh with the ball. The most effective exercises for weight loss

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 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.

Many girls, doing fitness in a club, or doing exercises on their own, sooner or later face the problem of insufficient study of the inner surface of the thighs. Traditionally, in the bulk of the exercises for the legs and hips, the main emphasis is on the front or back surface. The inner part of the thigh, if it is worked out, is exclusively according to the additional principle.

Inner thigh exercises will help you get ready for the holidays!

We all know that if you want to get flawless legs and hips, you need to work out all the zones and develop the muscles harmoniously. Today we will correct this annoying omission and devote an entire article to training the thighs from the inside, as well as present the best exercises for the inner thigh. You can use the whole complex or choose the exercises that you like.

Exercises on the inner thigh

The exercises below can be varied in weight and number of repetitions, thereby adjusting the load depending on your level of training.

Sumo squats (with or without weights)

Spread your legs wide, turn your feet so that your socks look to the sides. Slowly squat with a straight back to a right angle at the knees. Visually, your hips should form a straight line. Also slowly return to the starting position.

If you want to increase the load - pick up a dumbbell and squat with it. In the squat, you should feel the tension in the hips and buttocks.

At times, some people have trouble keeping their balance in a wide-legged squat with their feet turned out. If you can’t do the exercise evenly, just go up to the wall or table and lean on your hands.

The sumo squat is the first exercise to include in your inner thigh workout.

This exercise on the inner thigh should be performed in three sets of 15-20 times.

Squat weight transfer (left-right rolls)

This exercise can also be done with or without weights, depending on your fitness level. Squat on the supporting leg to a 90 degree angle at the knee. Move the other leg as far to the side as possible. Keep the body straight, palms can be rested on the hips or held in front of you.

With a smooth movement, transfer the weight from one leg to the other, as if rolling the pelvis along the floor. The back should be even, and the pelvis should not rise up (at one point you will want to straighten both legs). There should also be no sharp corners in the knees - this is unsafe for the joints.

Shift your weight from one leg to the other, trying to bend your knees at a right angle.

Perform rolls in three sets of 20-25 times (left-right is one time). The inner thigh will work harder in this exercise if you pick up additional weight - a dumbbell or plate. Adjust the load according to your feelings.

Legs apart and together in a prone position

Lie on your back on the mat, spread your arms to the sides, palms down. Raise your legs to a right angle with the floor, feet shortened. Spread your straight legs wide and return to the starting position again. Try to work without inertia, avoiding sudden jerks.

This exercise is good to perform with weights on your legs. Make sure that the lower back is pressed to the floor.

When performing this exercise, avoid sudden jerks. Spread and bring your legs together smoothly, without inertia.

Perform in three sets of 20-25 times.

Exercise "clock"

Starting position - lying on your back, legs raised perpendicular to the floor, arms spread out to the sides for balance. Alternately draw a circle with each foot, as if your foot were the hand of a clock. First, lower your straight leg down and lead through the side up, trying to keep the distance to the floor as short as possible.

The second leg is extended upward. They made a circle with one foot - do the second, and the first at this time is directed to the ceiling.

Performed with each leg 10 times - change direction. Now lower the straight leg first to the chest and lead down through the side. Repeat 10 times with each leg.

Try to lower your leg as low as possible so that the circle is wide (the knee is straight, we do not bend the leg). This exercise is not only aimed at the inner thigh, it also involves other parts of it and the muscles of the press. I will say right away that the exercise is not the easiest, but believe me, the effect is worth it.

If you want to increase the load, put weights on your legs.

Adduction of the thigh lying on the side

Starting position - lying on your side on the mat. Lean on the forearm of the lower hand, and place the upper hand in front of you at waist level or on the belt. Bend the top leg at the knee and place the foot on the floor behind the knee of the bottom leg. The lower leg is straight, the toe is pointing towards itself. Raise the lower leg as high as possible, trying to turn the heel to the ceiling.

Turn the foot with the heel to the ceiling, otherwise the quadriceps will take on most of the load.

For each leg, you need to do three sets of 20-25 times.

Fitball, isotonic ring or other accessories

If you own additional fitness equipment suitable for inner thigh exercises, be sure to include these sessions in your training program. Any exercise will become more effective if you do it, overcoming the additional resistance of the simulator.

And now I will give some useful and proven tips that will help you make your workout more effective, and the result more tangible.

1. Respect the principle of diversity. Alternate exercises and change the entire program every 2-3 months. Don't let your muscles get used to and adapt to the load.
2. Focus on how you feel and how you perform the exercises. If you are training at home, and not working out in a fitness club, do not be distracted by extraneous things.
3. Having carried away the study of a specific zone (in our case, the inner surface of the thigh), do not forget about training the rest of the muscles.
4. Do a little warm-up before your workout and stretch after.

Always remember why you are training and doing all these exercises. Each of us has our own motivation: someone wants to become slimmer and more beautiful, and someone stronger. And you already have enough of it, because otherwise you would not be reading this article. Remember that no desire is given without the ability to fulfill it. Get started right now! Your desire is enough to start acting and achieve results.

On the inside of the thigh are the large, long and short adductor muscles, the pectineus and thin muscles. They adduct and flex the hip and also rotate it outward. It is these muscles that we will pump.

Bodyweight exercises

Press your lower back to the floor, bend your legs slightly at the knees. Bring and spread your legs 20 times, rest and do two more sets.

The exercise will be even more effective if you hang weights on your legs.

Adduction of the hip from a position on the side

Lie on your side, leaning on your forearm. The lower leg is straightened, the second is bent at the knee. Raise your straight leg off the floor, hold for one to two seconds, and lower.

Deep lunges to the side give a good load on the inside of the thigh. Keep your hands on your belt or in front of you, try not to round your back.

Perform three sets of 15 lunges in each direction.

In order for squats to pump exactly the inside of the thigh, you need to put your legs wider, turn your socks to the sides and squat deeply, trying to make your knees look to the sides.

Do three to four sets of 20 squats.

Exercises with additional equipment

Mixing with Pilates Ring

A Pilates ring can be found at the gym or bought at a sports equipment store.

Lie on your side, place the ring between your legs at or above your ankles, and lower your leg against resistance.

Do three sets of 10 reps on each leg.

For this exercise, you can use an expander tape, a short expander, or an expander-eight folded in half.

Put the expander on your legs, lie on your side and push your knees apart, overcoming resistance. Do three sets of 10-12 reps on each leg.

For this exercise, you will need a long . Hook it to the rack, put the loop on the leg that is closest to the rack, and turn sideways.

Take the working leg behind the supporting one: forward and to the side. To complicate the exercise, move away, pulling on the expander.

Do three sets of 10 reps on each leg.

Exercises with free weights and machines

Sumo squat with kettlebell or dumbbell

Grab a kettlebell or dumbbell and do deep squats with your feet wide and knees out to the sides.

Three sets of 10 repetitions will be enough to load the inner thigh well. Of course, if you.

Such a simulator is in almost any gym. Perform three sets of 5-15 repetitions depending on the working weight. Choose a weight so that the last repetitions in the approach are difficult. So your progress will be much faster.

Crossover exercises with leg abduction

This exercise is similar to leg abduction with an expander, but it is more convenient to perform it on the simulator. Set the working weight, fasten the binding on the leg and turn sideways so that the leg with the binding is closer to the simulator.

Step back and raise your working leg about 30 degrees - this is the starting position. Bring the working leg behind the supporting one in front, overcoming the resistance of the simulator. Return your leg to the starting position and repeat. Perform three sets of 5-15 reps depending on the working weight.

Include these exercises in your workout, increase the working weight or the number of repetitions if you are exercising without weights, and your hips will become more toned and attractive.

After training, do not forget to stretch the adductor muscles. How exactly to do this, you can see.

Most girls in the process of losing weight, even with regular training, notice that their inner thighs are not tightened enough. At the same time, you can maintain the tone of the thighs even without leaving home. The main thing is to know which exercises are suitable for this and exactly follow the technique for their implementation.

The weak inner thigh is due to the thinness of the skin and the flaccidity of the muscle tissue, since in everyday life only a small number of movements involve this problem area.

Even the bulk of the exercises for the legs do not train the inner, but the outer thigh, thereby the muscle strength of the thighs is distributed unevenly.

To create the perfect shape of the legs with harmonious weight loss, it is enough to figure out how to pump up the inner thigh and what exercises will pump the inner and outer thighs evenly.

A set of exercises for the inner thigh at home

Answering the question - how to pump up the internal muscles of the legs, professional trainers are guided by a set of exercises in which you can maximize the use of the internal weak thigh, tightening its tone and increasing muscle status without leaving home.

Workouts can be adjusted according to the severity of the load, depending on the general level of training, individually selecting weights for weighting and the number of approaches.

The complex includes the best exercises for the inner thigh:

1. Squats with legs wide apart.

Starting position: stand up straight, set your legs wider than shoulder level, socks look to the sides. Then you can start a smooth squat until the moment of maximum muscle tension, while maintaining a straight back position. At the bottom point, the line of the hips should be parallel to the floor.

When squatting, you can create additional tension in the thighs and buttocks by squeezing them for a couple of seconds, after which you need to return to the starting position.

If you have problems with balance while squatting, you can perform the exercise along the wall or lean your hands on any surface. For an additional effect, training is performed with weighting - dumbbells or kettlebells.

This type of exercise is suitable for the inner thigh, as well as for the buttocks and quadriceps.

2. Lunges forward and left-right.

Starting position: back straight, feet shoulder width apart. Each leg alternately needs to lunge forward, forming a right angle under the knee. When performing the exercise, it is necessary to concentrate on the target zone, feeling the stretching of the thigh muscles.

An energetic pace of execution is suitable for the process of losing weight, and static postures, with constant tension in the problem area, will create an internal pumped thigh.

Side lunges are also effective for weight loss in the thighs. In this version of the exercise for the inner thigh, it is necessary to make deep rolls to the sides, smoothly transferring the weight of the body from the left leg to the right and vice versa.

3. Swing your legs in a standing and lying position.

The first recommendation from trainers on how to pump up the inner thigh is to indicate this type of exercise. It is easy to perform at home, and you can achieve such an effect that after training, the weak inner thigh will simply burn.

In a standing position, swings can be made forward, bending the leg at the knee, or to the side, maintaining balance with a support. If you perform the exercise while lying down, leg swings are made to the sides, while the legs are raised at a right angle from the floor. In the "scissors" variation, the raised legs must be crossed with tension in the target muscles.

The secret of the effectiveness of this exercise for the inner thigh is that it is good both for losing weight in the thighs and for maintaining muscle tone in the thighs.

For the process of losing weight, a fast pace of movements is suitable, for pumping the hips - slow, with a delay of several seconds at the maximum point of tension.

4. Squeezing the ball between the legs.

For training at home, a simple but effective way to strengthen the tone of the thighs is perfect. To do this, you need an elastic ball. Performing the exercise, you need to sit on the edge of the chair and place the ball between the thighs.

Then you need to squeeze it with maximum force, extremely straining the muscles of the problem area. For a good result, two or three sets of 10-15 repetitions for each type of exercise are enough.

Exercises for the inner thigh in the gym

You can quickly pump up the inner thigh area in the gym. The best exercises in this case are based on the reduction of the legs.

Various simulators will help with this, one of which is ideal for pumping the problem area of ​​\u200b\u200bthe thighs. This is an expander - it is easy to use and at the same time very effective.

Another simulator for bringing the legs together is the driving machine. For the inner thigh, exercises on it are performed with overcoming resistance of varying degrees of load. Shaking legs with the help of the simulator, you can:

• strengthen the inner surface of the legs;
• provide tone to weak muscles;
• improve the relief of the problem area of ​​the thighs;
• evenly pump up the legs;
• to achieve weight loss of the inner thigh area;
• improve posture and gait.

There are few technical secrets of the exercise. It is only necessary to set the weight correctly, linger for two seconds at the end point of leg compression and maintain constant tension in the target muscles.

Understanding how to pump up the inner thigh will help girls make their legs perfect for any type of figure. Regular study of a set of exercises for slim hips, combined with dietary adjustments, will allow you to achieve great success in losing weight and creating a lean body.

If you are thinking about how to lose fat from the inside of the thighs, and it seems that it is simply impossible, try these 7 best exercises for the thighs.

They will tone you up and make your body toned, as well as help get rid of excess in this problem area.

Yes, it's possible to get the legs you've been dreaming of!

Ballerina exercises for slender legs

Exercises for weight loss of the inner thighs

If you do all these inner thigh slimming exercises three times a week, you will definitely see results. Just remember this every time you feel your muscles are on fire!

5 best inner thigh exercises

Exercises for the inner thigh - video | We remove the breeches!

1. Pilates: leg raises for the inner thighs

Pilates is a serious core workout, and the inner thigh is key to stabilizing the muscles in many exercises. In fact, you may feel like your inner thighs are working even more than your abs. This simple exercise is easy to do and one of the best for those who want to get their legs slimmer.

How to perform:

Lie on your side, straighten your lower leg, and place your upper leg so that the foot or knee is on the floor. Lean on your forearm, or support your head with your hand.

Inhale, and as you exhale, lift your lower leg without bending it, tighten your core muscles. Inhale as you lower your leg.

Do 10-15 reps, then switch sides.

2. Squat "Frog"

This seemingly funny movement is actually just a calorie burner, so get ready for an accelerated heart rate and the fact that all the muscles in your body will be involved at the same time!

How to perform:

Stand straight with your feet slightly wider than shoulder width apart. Tightening your stomach, bend your knees and push your buttocks back, while spreading your knees, and try to reach the floor with your hands.

Bend over as much as you can, but remember to keep your upper body elevated.

In a quick movement, straighten your legs and hips, push off with your legs and jump up, legs together while jumping, arms above your head.

Before landing, spread your legs and return to the squat again.

Repeat 10-15 times, then rest and restore your breath - you deserve it!

3. Lunge to the side

Lunges are great hip exercises on their own, but side lunges target the inner thigh muscles.

How to perform:

Legs together. You can take a pair of dumbbells if you want to make the exercise harder. Extend your right leg out and bend your knee. Try to keep your left leg as straight as possible, keep your upper body straight, and keep your right knee bent so that the knee doesn't go past your toes.

With an emphasis on the right foot, return to the starting position. Repeat the movement for the left leg and thus complete the repetition. Do 10 repetitions for each leg.

4. Plie Squat

When people ask about how women can get rid of fat on their thighs, it is worth taking a closer look at the ladies with the most enviable legs. For example, to ballerinas. The plie squat is exactly what makes dancers' legs look long and lean. This exercise will easily fit into your regular fitness activities.

How to perform:

Spread your legs wide, toes turned to the sides at an angle of 45 degrees, chest straightened. You can also use dumbbells like the model in the photo to make the workout harder.

Bend your knees and tighten your glutes, core, and inner thighs. Keep your hips so they don't go past your little toes when you squat, and your hips will be at a 90 degree angle to the floor.

Pressing into your heels, straighten your legs to complete the rep. Do 10-15 repetitions.

5. Squeeze the fitball

Fitball is one of the integral parts of equipment for classes. It can do wonders for shaping the inside of your thighs. We can say that this is the answer to the question "How to remove fat from the inside of the thigh."

How to perform:

Lie on your back. Bend your knees, feet on the floor. Hold a well-inflated fitball between your knees.

Hands at the sides, the core is tense. Now squeeze your knees, thinking that you are trying to flatten the fitball. It's a small movement, but that's exactly what you're aiming for.

Squeeze as hard as you can, then relax while still squeezing the ball. Repeat 20-25 times to complete the set.

6. Bridge

Bridge is a yoga pose that has a lot of benefits in how to get rid of fat from the inner thighs.

How to perform:

Lie on your back, knees bent, feet on the floor, hands at your sides. Inhale, as you exhale lift your hips towards the ceiling, lifting them off the floor and trying to make a straight line from your shoulders to your knees. Keep your thighs parallel to each other, tensing the inside of them. Don't let your knees go out to the sides.

Hold the position for 30 seconds to a minute, just remember to breathe. Relax and repeat 2-3 times.

7. Most Important: Do Cardio

One of the keys to losing weight on the inside of your thighs is to speed up your calorie burn with cardio, which will make you sweat like it should and get your heart rate up. Cardio exercise burns tons of calories and also helps the body process stored fat, bringing out toned and toned muscles. Even more, there is no longer a need to spend the whole day in the gym. Opt for exercises that burn more calories, such as running, jumping rope, climbing stairs, or cycling, so you never again have to think about how to lose fat between your legs.

Try pairing them with high-intensity interval training where you work hard for a minute and then recover for another minute. In total, it turns out 20-30 minutes three times a week. After that, you can smile at the reflection of your own slender and toned legs in the mirror.

Video - exercises for the inner thighs