Exercise for the inner thigh for women. Workouts in the gym
I must say that I am a big fan of exercises that you can do at home.
Isn't it great being in the cozy and comfortable atmosphere of your own home to work on the body? And you do not need to buy any simulators or additional equipment!
Today I will talk about exercises that will allow you to tone your inner thighs without leaving your home!
1. Plie Squats
The classic squat is an extremely effective hip exercise.
But since your task is to bring their inner surface into proper shape, I would advise plie squats.
Stand up straight, spread your legs shoulder-width apart. Toes should be turned outward at an angle of 45°.
Begin the exercise by lowering yourself into a squat as if you were sitting on an invisible chair.
2. Plie squats with jumps
If you want to make the previous exercise more intense, then add jumps to it!
Rising from the squat, push off with your feet from the floor and in a jump touch the soles of your feet to each other.
In order to engage the target muscles and prevent injury, it is necessary to ensure that all movements are performed correctly.
3. Raising the leg, lying on the side
Lie on your right side and place your elbow so that it is directly under your shoulder.
Bend your left leg and place it in front of your right.
Tighten your core muscles and relax your feet.
With your right foot, perform rhythmic up and down movements.
To avoid disproportionate muscle development, do the same number of repetitions on each side of the body.
4. "Scissors"
In addition to the inner surface of the thighs, "scissors" allow you to work out the lower part of the press.
This video shows alternating legs up and down, but you can also move them crosswise.
Pull your toes forward, and work in a small amplitude to even more actively engage the target muscles.
5. Jumper with legs crossed
This exercise is similar to the usual jumping jack, however, as you might have guessed from the name, you need to cross your legs every time you land.
6. Glute bridge
Lie on your back, bend your knees and bring them together.
Raise your pelvis up and then down.
As the name implies, the bridge works the buttocks, but at the same time it is a great way to tone the inner thighs, so you kill two birds with one stone!
7. Wall squat
Sounds easy?
In fact, this static exercise is much more difficult than it might seem at first glance.
But on the other hand, he does not take efficiency!
Lean back against a wall and spread your legs as if you were preparing to do a squat.
Lower yourself down until your thighs are parallel to the floor (i.e. your legs should be bent at a 90° angle). Put your hands on your hips.
These exercises can be performed anytime, anywhere.
Take advantage of their versatility and work on building slim and toned thighs from the comfort of your home!
Do you know any other exercises for the inner thighs?
Getting rid of cellulite: Making legs perfect with simple physical activity. By doing daily exercises for the inside of the legs, you will achieve a positive result in the most optimal and short time (but not less than a few weeks).
Cellulite concerns not only curvy women who differ from the rest by being overweight. These are peculiar deposits under the skin, which are formed as a result of many factors. It can be a sedentary habitual lifestyle and the abuse of modern fast food (fast food).
Cellulite can be safely called a disease that can be successfully cured with exercise. Today I want to touch on the most difficult place that is treated for cellulite - this is the inner thigh .
Making legs perfect with simple physical activity
By doing daily exercises for the inside of the legs, you will achieve a positive result in the most optimal and short time (but not less than a few weeks).
We perform anti-cellulite exercises correctly
Remember that such exercises for higher efficiency must be done at least every second day, but at least twice a week. Before conducting a set of exercises, do a warm-up of the body to prepare it for charging. It can be simple walking, light leg swings or jumping.
Choose the warm-up exercises that you like best.
So, we lie down on the floor on any side, lean with our hands (elbows) on it and focus on the legs, or rather on one muscle. We bend the leg that is higher at the knee and put the foot in front of the lying knee. Slowly and carefully raise the recumbent leg, do not lower it to the end on the floor and amortize about 10-15 times.
Adjust the number of loads in one approach yourself, you should not be hurt. It is better to start with a small amount, gradually increasing it.
A set of exercises for cellulite
Note! The amplitude of movements should not be large, but try to make movements often. You should feel how your muscle works.
The following inner thigh exercises will be more difficult, since the muscles of the press are also affected here.
We sit on the floor, rest our elbows on the floor at the back, and bend our legs at the knees. Now slowly lift them up and then spread them apart. Balance your legs several times to get a feel for which muscle is currently working.
Pull knees to shoulder
The next exercise will need to be done like this: lie down on any side, put your hands in front of you, thereby leaning on the floor. The leg that was on top, bend at the knee and put it behind the lower leg. Now, with your lying leg, do the exercise a little, that is, slowly raise it and lower it. Your bent leg will act as a support. After completing this exercise, move the bent leg forward and pump the other in the same way. From this exercise, your buttocks will soon become more elastic.
Make an accent! Watch your toe and foot - it should be straight, not elongated.
You can try the following exercises for cellulite on the thighs, which are slightly different from the previous options. To do this, you need to sit on the floor and bend your legs. After that, put your elbows on the inside of your knees, and close your palms in the castle. Try to close your legs with your knees, and create resistance with your hands.
You should feel the muscles on the inside of your legs tense and work. The wider you spread your legs and create more resistance, the more effective the result of the exercise will be.
The following exercises against cellulite on the thighs are very effective, but they are more difficult to do. Lie on your side, straighten your lower leg, and bend your upper leg and then put it in front of you. Your hands will serve as a support. On the leg that you will swing, pull the toe towards you so that it is in a 90-degree position.
Attention! Try not to tear your lower leg off the floor, and raise your upper leg as high as possible. So the result will be the most effective.
For the next exercise, you will need to take this pose- Sit on the floor or other hard surface, rest your elbows on the floor behind you, and place your palms under your tailbone. Raise your straightened legs up, spread them to the sides with shock-absorbing movements and return to their original position.
Again, feel the muscles you are working. This exercise will also affect the abdominal muscles, so you will also need to feel their work.
Stretching against cellulite
The simplest stretch will help to give the inside of the legs a beautiful shape. Moreover, both transverse and longitudinal. Stretch the muscles in this part of the legs a little and gradually so that your figure will soon improve significantly. Do not overdo it with loads, because there is a possibility of torn ligaments and the fact that you can stretch them a lot in a short time.
The number of exercises and the correct load
How many times you need to do exercises for the inner thigh against cellulite, so that there is a result - it's up to you to choose, because it all depends on physical fitness, your weight, age and other indicators.
At first, do not try to start with heavy loads from the very first day, because on the second (and especially on the third day) you simply won’t be able to get out of bed, let alone do anything.
If you have good physical fitness and you are not overweight, you can do each type of exercise 25-40 times.
Take your time, because speed is the main enemy of training, and such exercises are not related to sports racing, but to restoring muscle tone.
Remember that you should feel comfortable and comfortable with any exercise. This will speak about its correct implementation and the most effective result. You can do all this in front of a mirror to see what a fine fellow you are. And do not stop thinking about the desired result, because this is your best motivation.published .
Have questions - ask them
P.S. And remember, just by changing your consciousness - together we change the world! © econet
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.
Training 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 during the squat, 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.
The inner thigh is a problem area for many women, not only those who are overweight, but also those who are actively involved in fitness. Of course, for these two categories, the problems have a different essence, and in any case, you need to know how to pump up your legs from the inside.
In the first case, when a girl is overweight, a large amount of fat is deposited on her inner thigh, which does not look very good, but it also rubs jeans.
In the second case, when a girl is engaged in building up the muscles of the hips, the inner part of the thigh is lagging behind, and the thigh becomes not rounded on both sides, but aesthetically ugly arched. Today we will tell you how to pump up the inner thigh.
Anatomy of the inner thigh
It is very important to see the anatomy of the hips in order to learn how to pump up the thin muscle of the thigh and the adductor. It is this muscle that is usually in less tone in girls, which is why it does not look aesthetically pleasing.
The inner thigh is made up of:
- sartorius muscle
- Iliopsoas muscle
- comb muscle
- thin muscle
The main function of these muscles is to bring the leg, which means that all exercises will also be based on this.
These muscles are located just above the quadriceps femoris on the inside of the leg under the groin.
How to pump up the inner thigh at home?
In this article, you will learn how to quickly pump up the inner thigh, and in the gym. Here will be presented a variety of exercises performed with an expander, in simulators and with your own weight.
Exercise number 1. Exercises for the tailor muscle with an expander are very convenient to perform at home. You can perform it with expanders of two types: a regular elastic band or a simulator.
In the first case, the elastic must be hooked on something, and the second end must be fixed on the leg. Stand up straight, hold on to the support with your hand. Take your leg as far as possible to the side and return to the starting position. Do 2 sets of 20 reps.
In the second case, a special simulator for the inner thigh is bought, which is placed between the legs and compressed. Lie down on the floor, bend your knees, the simulator is placed between your knees. Squeeze the handles of the simulator as much as possible. Do 2 sets of 20 reps.
Exercise number 2. The second exercise is performed in the gym in a special simulator. Sit in the simulator, put your legs on the bindings and bring them together. This exercise is convenient in that it is possible to increase the load. Do 2 sets of 15-20 reps.
Exercise number 3. The following exercise can be done both at home and in the gym. It is the perfect answer to the question - how to pump up thin legs and buttocks at home for a girl. You can do it with your own weight or with a kettlebell. Take the kettlebell in your hands, put your legs very wide, spread your socks to the sides. Squat down to parallel to the floor. Do 3 sets of 10 reps.
Exercise number 4. This exercise is an analogue of the exercise with an expander, it is only performed in a block simulator, which allows you to adjust the weight. You put on a special cuff on your leg, you hook the carabiner of the block onto it. Hold on to the support with your hand and take your leg to the side. Perform 3 sets of 10-15 reps, increasing the load with each set.
Exercise number 5. The last exercise in our complex is lying leg raises. It is very simple and convenient for home training. Lie down on the floor, lift your legs up and spread apart to the maximum. Do 2 sets of 20-25 reps.
How to pump up the inner thigh at home - video:
This question is very difficult, as each case will be special. It all depends on how often you train and how well you recover. If you have learned how to pump up the internal muscles of the legs at home, following the example of any fitness model, this does not mean at all that you will get exactly the same result and in the same time frame.
But we can assure you that with regular training and proper nutrition, you will notice obvious changes in the constitution of your legs in 3-4 weeks. Follow some rules for a quick result:
- Train to the best of your ability - start with 1-2 workouts per week, but don't exercise every day;
- Follow proper nutrition to reduce the amount of subcutaneous fat or to keep its percentage;
- Eat enough protein (about 1-1.5 grams per 1 kg of your weight, so that the muscles of high quality are restored and strengthened;
- Sleep at least 8-10 hours so that your body recovers completely - not only your well-being, but also beauty depends on this!
Discussion: 10 comments
I generally yell at these exercises. I did all of them and it didn't work. If you want to know how to pump the inside of the thigh and not suffer from bullshit, then do two exercises - squats with a barbell (alternate between normal execution and sumo style) and deadlift. Everything else as a background, any swings, oohs, sighs, etc.
Exercise number 5 is cool, but I do it in a crossover. I take the handles from the upper blocks, replace them with loops and do it. I don’t use the simulator for the inner thigh, it is uncomfortable and somehow ridiculous.
It is a pity for the house not quite suitable exercises. I don’t buy simulators for the inner thigh for home, they are expensive and there are too many negative reviews. Only 3 and 5 are suitable for me, but I only use them to improve the relief. Isn't strength training with heavy weights necessary to increase muscle?
And the static helped me. Like in exercise 3 in the squat, only sit to the maximum. I started with two minutes, my legs were shaking terribly. Now I do 4 sets of 3-4 minutes and my legs look completely different. dare
The article is excellent, but their smiling faces are infuriating. Have you plowed in the hall once? It's better not to look at the face at all. Even leg abductions in the simulator on the last repetitions make the muscles burn with fire.
I would never have thought that everything is so simple. I don't even believe it. I will try to do these exercises, but even regular squats without weight 50 times per approach, the inside of the thigh did not do better.
Good exercises, good article, but if you are looking for how to build up the inside of the thigh, then you can not do without powerful basic exercises. Mahi and other “leading” movements will perfectly remove fat on the inside of the thigh, but they are unlikely to allow you to build mass.
The guide is ok but not complete. It is said how to quickly pump up the inner thigh at home, but the exercises are mainly for the gym. Nothing is said about hormones, but in vain. What kind of mass gain can there be without strength training? You won't even be able to lose weight. And as an alternative for alternating between strength training exercises, they are quite justified, they will load the target muscle.
And how to pump up the inner thigh at home for a girl if there is no sports equipment? There is only a skipping rope and a great desire. Maybe there are some cool exercises with your body weight, for example, like the fifth point?
I will give a little advice about exercises with an expander or a simulator. Use static instead of dynamics. The tension is wild, the muscles are burning, in a couple of months the legs have decently increased in volume, despite the fact that there is less fat. This is a cool indicator of progress.
Since time immemorial, men have argued about which part of a woman's body is the most attractive. Some like a prominent bust, others like chic hair, and still others like elastic buttocks. But all representatives of the stronger sex admit that when they see a beautiful woman, they first of all pay attention to slender legs. The representatives of the weaker sex are well aware of this, and therefore they try in every possible way to emphasize the beauty of their main “weapon” in conquering men. But not everyone succeeds, and the reason for this is flabby skin and weak muscles of the inner thighs.
These muscles are practically not involved in everyday life, and therefore they are the first to spoil the beauty of chiseled female legs, and besides, they become the root cause of chafing of the skin between the legs. It is clear that such a problem needs to be fought, but it can only be dealt with by regular exercises that involve the muscles of the thighs. In this article, we will consider the most effective gymnastics for pumping this problem area.
Gymnastics to strengthen the muscles of the thighs
1. Straight Leg Raise
For exercise, it is best to get a rubber mat. Lie on your right side, resting your elbow on the floor, and holding your head with your palm. Let the other hand rest the palm on the floor at the level of the abdomen. Bend your right leg slightly, and straighten your left leg and slowly raise and lower it without touching the floor. Do up to twenty such lifts, and then lie on your left side and pump the muscles of the other leg in the same way.
2. "Scissors"
This is another well-known exercise performed lying down, which engages the muscles of the thighs, and at the same time pumps the calf muscles well. To perform it, lie on your back, and stretch your arms parallel to the body, providing yourself with support. Raise your legs to a small height and begin to cross them, imitating the movements of scissors, ten times. Immediately after completing the element, raise and lower both legs, without touching the floor, 10 times. Complete three sets and you can proceed to the next exercise.
3. Lunges
This wonderful element begins with a standing pose. Keeping your hands in front of you, take a step to the side with your left foot. Squat down, bending your right knee, then rise and move your right leg behind your left. The weight of the body in this case will also move from the right side to the left. Return to the starting position and repeat the element, moving in a mirror way (i.e. to the right side). Repeat elements up to 10 times on each side.
In the practice of fitness trainers, there is another popular lunge option. To do this, make a big lunge forward with your right foot, lean on it with your whole body, and sit down so that your left knee touches the floor. Return to the original position to repeat this element for the other leg. Perform 10-15 movements with each leg.
4. Leading the leg to the side
To implement the next gymnastic element, you will need support. You can rest your hands against the wall, but it is better to use the high back of the chair. Stand in front of a chair, leaning on the back with your hands. Lift your left leg off the floor and take it as far back as possible. Repeat 20-25 times, trying not to bend your knees, and then pump the other leg in the same way.
5. Plie Squats
An excellent result in the fight against flabbiness of the thigh muscles is given by plie squats. And besides training this muscle group, this element helps to eliminate the "breeches". To perform it, the legs are bred as wide as possible, with the socks turned to the side. As soon as you fix this position, start squatting, trying not to bend your back. You need to squat until the hips form a straight line, and there is strong tension in the muscles. Do squats for one minute, then give your legs a rest (literally twenty seconds). Repeat element twice and move on to the next one.
6. Clamping the ball with your knees
To train your hips in this way, you will need a bouncy rubber ball. Lying on a flat surface, place your arms parallel to your torso. Pull your heels towards your buttocks, and hold the ball between your knees. With your arms supported, lift your hips so that they form a straight line with your torso, and start squeezing the rubber ball hard. Squeeze the projectile, count to ten, and return to the original position. Repeat ten times.
7. Ball squats
Get on your feet and do another gymnastic element that can easily pump your hips. Squeeze the ball with your knees, stretching your arms forward, and start doing shallow squats, squeezing the projectile tightly. Squatting, you will immediately feel how the muscles of the thighs tighten and begin to work. Very soon you will notice that this element is one of the most effective of all the exercises offered. Perform squats the maximum number of times, bringing them to a total of fifty.
8. Hip stretch
These wonderful movements require a rubber mat and a small, hard pad. Lie on your back with a pillow under your head. Move the heel of the right leg closer to the buttock, and throw the foot of the left leg on the right knee. Slightly press on your left knee, pushing it away from you. At this moment, you will feel the necessary tension. Freeze in this position for 7-10 seconds. Repeat the same movement for the right leg, remembering to keep your back straight. Perform five sets, constantly alternating legs. According to fitness instructors, such an element will not only make the skin on the inner thighs smooth and elastic, but will also help get rid of cellulite.
9. Intensive pumping
After completing the previous gymnastic element, stay in a horizontal position, turning over on your side. Rest your left elbow on the floor, and support your head with your hand. Bring your right leg bent at the knee forward. Let it serve as an additional support for you. Start pumping your left leg, tearing it off the surface and lifting it up to the maximum height. Do fifteen of these lifts, and then repeat the element for pumping the other leg.
10. Overcoming resistance
For the next exercise, the purpose of which is pumping the muscles of the thighs, you will need a rubber band-expander. Stand straight, putting on a gymnastic tape on the lower part of your legs, tilt your body slightly forward and join your hands in a castle, holding them in front of you. Overcoming the resistance of the expander, take a wide step to the side with your right foot. Return to the starting position and squat down as deep as possible. Repeat the element for the right leg. Do fifteen of these movements for each leg and you can move on to the next exercise.
Finally, every body-caring beauty should understand that the results that are achieved in the gym can hardly be achieved by exercising at home. That is why feel free to go to the nearest fitness club and take lessons from experienced fitness instructors who will teach you how to properly squat with dumbbells or a barbell, as well as teach you how to bend and straighten your legs on the simulator. In this case, literally in 1.5-2 months you will notice the first results of your studies, which means you will enjoy the harmony of your legs.
Health and beauty to you!
An additional set of exercises with an elastic band
