Exercises for the muscles of the inner thigh. Effective exercises for weight loss of the inner thigh

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.

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 foot closer to the buttock, and throw the foot of the left foot on the right knee. Slightly press down 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 lock, 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 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 indicator of slender legs is the gap between the thighs. 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 thigh, you are unlikely to achieve anything. These exercises, firstly, contribute to weight loss in the problem area, secondly, strengthen and tighten muscles, and thirdly, help reduce the appearance of cellulite.

Start each workout for weight loss in this area with a warm-up - any aerobic exercise (running, walking, aerobics, step aerobics, buckle rope, etc.). After you warm 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 thigh

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

1. Jumping squats. Starting position - standing, feet shoulder width apart. Sit deep and jump out of the squat with a strong high jump.
2. Shaker. Stand straight, feet shoulder-width apart, bent, hands on hips. Push your pelvis forward sharply - you should feel your buttocks and thighs tremble. Also sharply throw the pelvis to the side. Back. On the other side. Do 20 repetitions-circles in each direction. This exercise is for the inner thigh, 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 of the pelvis, first in one direction, then in the other.
4. The starting position is the same. Drive 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 to the left.
5. The starting position is the same. Do the same "figure eight" with your hips, but in the opposite direction: first, bring your hips back and to the right, then - a semicircle forward, output - back and left, a semicircle forward. Make sure that the knees are half-bent, when the hips are brought 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 wide apart (at a distance of about a meter), socks turned outward. You can put your hands on your hips or fold over your chest. Move the pelvis forward a little, the back should be straight during the exercise and not lean forward. Squat as far forward as possible, keeping your knees straight out to the sides. Do 20 squats, then go into a deep squat and stay in it. Spread your arms to the sides and reach for your hands, moving your body (not tilting or turning, but shifting) to the right and left. Do 20 shifts on each side, hold for 30 seconds in a squat and return to the starting position.
7. From the position of the squat in the plie, the next exercise for the inner thigh is done - leg twists. Go into a deep squat. Now turn the knee of your right leg down, as if you are going to lean on the floor with it. 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. When you're done with your leg curls, place your hands on your hips and back into a plié. Do the 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 the abduction of the leg from a standing position. Stand straight, hold on to the support with your left hand and take your straight right leg to the side. Do the exercise slowly.
10. After completing this exercise, from the same position, do 20 swings to the side with each leg.
11. Taking the legs to the side from the emphasis on the forearms. Get on your knees and lean on your elbows. Raise the leg bent at the knee to the side - it should be in a plane parallel to the floor. Return to starting position.
12. After finishing the abduction of the legs to the sides, fix 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 sock.
13. Lie down on God, emphasis on the lower hand and the palm of the upper. Don't tilt your body forward or backward. Raise your straight leg up, the heel should be stretched. Do it for each leg.
14. The next exercise for the inside of the thigh is side swings., are performed from the same position as the previous one, but not the heel, but the toe must be stretched.
15. Lie on your back, raise your body, rest your elbows on the floor. Raise your straight legs up - ideally they should be perpendicular to the floor. Slowly spread your legs to the sides without changing their position relative to the floor (that is, without tilting them towards the floor). Do 20 reps.
16. After spreading the legs, perform a series of leg swings according to the same principle.
17. Lie down on the floor. Feet shoulder-width apart, bend them at the knee, emphasis on the feet, arms lie along the body. Raise your pelvis as wide as you can while keeping your neck and shoulders on the floor. Perform adduction and breeding of the knees, making sure that the pelvis does not fall down.

Stretching exercises for the inner thigh

After completing the main set of exercises for the inner thigh at the end of your workout, dedicate 10 minutes to stretching. It will make the muscles and ligaments of your legs elastic, you will increase the flexibility of the body and increase the blood supply to the pelvic region. All stretching exercises should be done slowly and carefully, do not let pain occur - all you should feel is a stretch in the muscles.

Sit on the floor, spread your legs wide and slowly bend to each leg and to the middle. Knees should be straight, socks should be tight. Hold each position for 30 seconds.

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

A very effective stretching exercise for the inner thigh is the frog exercise. Starting position - sitting on your knees, while the knees are widely spaced. Lower the body forward and lean on your forearms, bend your knees at a right angle, put 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 the feet than in 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 stores for energy, and not the nutrients from food.

The inner side of the thigh does not please with tightened skin and elastic muscles? In addition, cellulite and extra centimeters appeared? We urgently add specific exercises to the training program. Do not forget about squats, lunges and swings, which will make the legs irresistible.

In everyday life, the muscles of the inner thigh are practically not involved. Therefore, even girls who do not have excess weight and body fat face problems in this area. Loose skin, weak muscles and pronounced cellulite are the fate of women who do not add exercises for the inner thigh to their training program.

General principles

To have a beautiful body, it is not enough to adhere to proper nutrition and regularly do cosmetic care procedures. For the problem area of ​​​​the legs, a special complex is required, with which you can easily tighten the skin and pump up muscles.

The legs are prepared for training and you can begin the main part of the workout.

Main body exercises

Exercises on the inner surface of the thigh allow not only to bring the legs into perfect condition, but are also an excellent way to open the hip joints, improve blood flow in the pelvis, which affects both the health and the woman's gait.

Mahi

Despite the ease of performing swings, the exercise is considered quite effective for loading the hips. You can perform swings both from a standing position and lying on the floor. The main thing is to do exercises at a low pace and straining your muscles.

We stand near a chair and take our hands behind the back. With the working leg, we make pendulum-like movements in front of us.

Lunges

Sagging skin on the thigh is removed with lunges. In each workout, we include different types of lunges that allow you to load different muscle groups.

We lunge forward, taking a wide step and lowering the buttocks to the floor until the knee touches the floor. Similarly, we perform the exercise, taking a step to the side or back.

You can complicate the exercise by picking up dumbbells, or putting your foot on a support with your toe.

Squats

The program must include a variety of squats that allow you to remove fat and tighten the muscles from the inside of the thigh, and help pump the buttocks, as well as the biceps and quadriceps of the thigh.

For the hips, squats are ideal, which are performed from a position with legs wide apart and toes slightly apart. You need to perform such squats at a fairly slow pace. The depth is adjusted to the tension of the muscles.

We complicate this exercise by adding weights or rising on toes at the top point.

Specific exercises

It is advisable to add specific exercises for the internal muscles of the thigh to squats, swings and lunges. They will help diversify the home complex and effectively work out the problem area.

1. In the supine position, we focus on bent arms at the elbows. We put the right leg bent at the knee in front of the straight left limb. We raise the working limb above the floor and begin to perform frequent swings. We do not fall on our side, but we try to do swings at a high pace.

1. Thanks to this exercise, we will work not only the hips, but also the press. We lay down on the mat, leaning on our elbows behind. Straight legs need to be raised up. From this position, we spread them to the sides, pulling the socks over ourselves.

1. Lying on the floor, we rest on the forearms and feet of bent legs. The back is straightened and does not touch the floor, and the brushes are brought under the buttocks. We tear off the bent legs from the floor and from this position we part them to the sides in weight. Without lowering the legs, we continue to reduce and spread them.

1. Lying on your side, bend your left leg at the knee and lower it onto the mat. The right one remains straight, and the sock is directed towards itself. Bent arms rest on the floor. We tear off the straight leg from the floor and begin to swing, without lowering it to the surface. Try not to arch your back or lower your chest.

1. We sit on the floor and bend our knees. We spread our legs and rest on them with our elbows closed in the castle of our hands. We are trying to bring the knees together, at the same time resisting the movement by spreading the elbows.

1. We lay down on our side and rest on the floor with bent arms. We put one leg, bent at the knee, behind the straightened second limb. With a straight leg, we swing up, trying to direct the toe towards ourselves. After the bent leg, we lower it forward to the floor, touching the surface with the knee.

Each exercise should be done up to 40 times.

Stretching

We will finish the workout with a stretch, for which you can do:

1. V-stretch . Sitting on the floor, spread your legs wide. We lean forward, lowering the stomach first, and then the chest and head. In the lower melancholy, we linger for one minute. Repeat the slope to the left, and then to the right leg.
2. Butterfly . We sit down on the mat. We bring the feet together, opening the hips. We begin to swing our legs, putting our hands on our knees.
3. frog . We lay down on the floor and spread the limbs, connecting the feet. We try to bring the feet closer to the groin, lingering in this position for up to 10 breaths.

Don't ignore stretching. This is a mandatory part of the workout, which will ensure the absence of contractures after exercise and faster muscle recovery.

Probably the most problematic area for a woman is the inner side of the thigh. If you do not exercise, do not train this area, the skin becomes flabby, the muscles are weak, cellulite formations appear, the thighs become covered with a layer of fat, the legs begin to rub against each other, causing a lot of trouble. To deal with this annoying problem, start doing inner thigh exercises today.

Inner thigh: exercises at home

There are many systems and complexes specially designed by fitness instructors, sports doctors and nutritionists for women. These complexes include the training of the adductor muscles, which constantly - almost do not work. Adductor muscles located on the inner side of the thigh: comb, long, short, large and thin. Their function is to reduce and spread the legs.

Since we rarely perform such work in ordinary life, the muscles remain practically without movement, which leads to their flabbiness. Therefore, you need to perform exercises for the internal muscles of the thigh often, systematically, preferably with weighting.

If you train in a fitness center, the instructor will make sure that the recommendations are followed correctly. But almost all exercises for weight loss of the inner thigh can be performed without exercise equipment, at home, on your own.

Do not forget that only those lifting methods that train and affect the entire body as a whole are effective. A special fat-burning diet, physical and vital activity, weight training and an optimistic attitude will help you in the fight for beautiful, toned legs.

Effective exercises for the inner thigh

The main training of the muscles of the inner thigh is squats, swings, lunges, stretches, scissors. Excellent results are given by straight split and Turkish sitting.

• A universal way to train almost the entire muscle corset - sit-ups. Plie work on the buttocks, thigh and pelvic muscles. And their execution with a wide turn of the legs to the sides is ideal for tightening the inner thighs. Plie for the inner side of the thigh is performed while standing, the legs are wider than the shoulders, the back is straight. You don’t need to squat deeply, we do demi-plié so that the muscles are well tensed, and at the bottom point you can additionally compress and relax the buttocks. The main thing here is to spread your knees as wide as possible so that the adductor muscles work at full strength.

• You can make your workout harder with strength training. sumo squat (forward bend) or light plies on half-toes with a straight back.
• Squat with body weight shift to the right and left. In a deep squat, transfer the weight to the right leg, the left leg is extended and leveled, the muscles are stretched. Then we transfer the weight to the left leg, the tension in it is released, and in the right muscles are stretched and loaded.
• An excellent exercise for the inner thigh at home can be considered pendulum. Stand up straight, feet shoulder width apart or shoulder width apart. By transferring body weight to one side or the other, we swing, alternately raising straight legs 30-40 cm from the floor.
• Raising legs apart and bringing together performed from a sitting position on the mat. Emphasis with hands behind the floor, legs stretch forward. Now, at a height of about 10 cm from the floor, we try to spread our legs to the sides to the maximum possible width, fix them at the extreme point and bring them together, but do not lower them to the floor, repeat the exercise 20-30 times.
• Crossing legs raised vertically up, lying on your back. You can lean on the floor with your elbows, we spread our legs wide and do not bring them together, but cross them. In this and the previous movement, all the muscles of the legs, thighs, buttocks work, especially the inner thighs.
• Effective exercise for the inner thigh - alternately lifting the legs from the floor up. Lie on your right side, emphasis on the elbow and bent left leg, the second hand on the belt. Swing your right leg repeatedly as high as possible without touching the floor. Heel up, toe on.
• Side kicks. The leg is thrown out with force and straightens to the side as for a strike 10-30 times, then the other leg is thrown out to strike in the other direction. Great exercise for all muscle groups of the lower body.

Remove fat from the inside of the thigh: exercises

It happens that the inside of the thigh is covered with fat. An excellent result can be achieved, for example, with mustard-honey thigh wraps, anti-cellulite massage sessions or a visit to the sauna. But don't forget about exercise. It has long been proven that this is the most effective remedy. Here are some tips on how to get rid of fat on the inside of the thigh.

• Swing legs to the sides. Mahi can be as high as possible or, conversely, 30-40 cm from the floor. If you keep your balance perfectly, you can do swings without support, this will make all the muscles in your body work. It is quite possible that you will hold on, for example, to the back of a chair or a gymnastic ladder. Mahi are done with straight legs exactly to the sides.
• Swing leg to the side, kneeling, emphasis on hands, head raised. The straight leg, the toe on itself, is brought to the side, rises and falls, without touching the floor, the maximum number of times.
• Half-sitting on the floor, leaning on the arms and one leg, with the second leg we make small raises and lowers of the leg, without touching the floor. We take the leg to the side, first at the bottom near the foot of the second leg, then raise the working leg as high as possible and take it at the level of the belt and above. Between the lower and upper branches we describe wide semicircles with the foot. Each approach is performed 20 times, the number of approaches for drying each leg is based on your strength. In this case, the toe is turned to the side, the heel stretches up to engage all the adductor muscles. These wonderful exercises for weight loss of the inner side of the thigh perfectly work out the muscles and remove fat.
• Lie on your back, lean on your elbows. Widely spread your straight legs to the sides and bring them together. Runs at least 20 times.

Inner thigh: how to remove excess exercise. Workouts with objects

In the fitness rooms, you work out on simulators, and at home, complicate and intensify your workouts through various items. The use of shells makes exercises for the inner thigh even more useful, and the results are more noticeable.

• Barbell squat with knees wide open, you will stretch and strain the right muscles. In addition, the back, shoulders, chest, neck are also involved in the work.
• Facilitates the task of training fitball. It is strongly clamped by the hips and held for a minute. If you can do 20-25 jumps with such a clamp, the effect will be more impressive.
• Fitball can be replaced with any other ball or a thick book sandwiched between the legs. This exercise can be done even in the office if the desktop is closed by the front wall or the skirt is long enough.
• Massage foam roller trains any zone, including the inner side of the thigh. This is done while lying on your stomach. Put the roller under your thigh and resting your hands on the floor, ride in all directions.

Tabata system

Excellent results are obtained by training according to the system of the Japanese doctor Izumi Tabata, popular in all sports. The doctor developed a system of quick four-minute workouts, during which fat deposits are quickly burned, muscles are toned, and fitness indicators of the whole body are improved. In this system, maximum effort is applied for 20 seconds, then 10 seconds of rest, and again - the highest pressure and speed.

Regardless of the system you choose to pump the muscles of the inner thigh, try not to limit yourself to this zone. You need to train all muscle groups, then your body will delight you with flexibility, mobility, harmony and beauty.