Beautiful and slender legs are the dream of every woman. But it is important that the legs are not just free of fatty layers under the skin, but elastic and toned. Few representatives of the fair sex pay attention to the elasticity and strengthening of the inner thigh. You can strengthen your legs only by performing special physical exercise, which is what this material will actually tell you about.
To quickly and effectively train inner part hips, you can sign up for a gym and exercise under the supervision of a trainer. But at the same time, the cost of visiting the gym and paying for the services of a personal trainer will entail considerable expenses, so if you are not ready to make such sacrifices, then you can strengthen your hips at home, which we will learn about later.
How to tighten and pump up the inner thigh?
The “scissors” exercise helps to effectively tighten the inner thighs. It can be performed in three versions. The first option is suitable for those who are not yet ready for big power loads and who have little physical training. The second option is more difficult than the first, since here in addition the abdominal muscles are involved. And the third option is for people with good physical fitness and endurance.
- 1st option. First you need to lie on your back, put your hands under your butt and at the same time press your back tightly to the floor. Then raise your legs 30 centimeters from the floor, spread your legs to the sides and cross your legs. Make sure to keep your inner thighs tight. The exercise must be repeated 20 times, after which take a 20-second break and do 2 more such approaches.
- 2nd option. Lying on your back, stretch your arms along your body, lift your head and shoulders slightly. The lower back should fit snugly to the floor. Raise your legs 30 degrees from the floor and cross your legs. Do the exercise about 25 times. Then take a 30 second break and repeat the exercise again. Number of approaches – 3 times.
- 3rd option. Lying on your back, raise your legs 90 degrees and spread them to the sides. First, spread your legs wide with this torso and lift up with your hands, as if pumping out your abs, then bring your legs together and at the same time place your torso on the floor. The exercise is done 20 times in 3 sets with a 30 second break.
Alternatively, you can do the scissors exercise, but do not cross your legs. The legs should be raised 30 centimeters from the floor, with the arms straight along the body. First, spread your legs wide apart, then bring them together, but not all the way. Leave a gap of 20 centimeters between them. There should be 20 such repetitions. Do 3 sets of 20 repetitions of the exercise in total. After doing these exercises, it will also be effective to do exercises for the pelvic floor muscles.
A set of exercises at home
If you don’t have the opportunity to find a couple of hours of free time to work out in the gym, and problem areas of the hips require urgent intervention, then organize effective home workouts for yourself. Subject to regularity and self-control, you can achieve no less tangible results than in the gym. Just don’t start complex physical exercises right away.
To home workout was not very grueling and most effective, start it with a small warm-up. This way you will prepare problematic muscle groups for the main part of the training, and avoid unpleasant injuries and accidental sprains. Jumping rope or a short jog on the treadmill are great ways to warm up. Warm-up will set the right mood and tone for the body, pushing for intense fat burning. After this, proceed to the main exercises of the complex.
Wide squats
In terms of efficiency and energy consumption, only a few exercises can compare with wide squats, or Sumo squats, as they are often called by fitness trainers due to the maximally separated legs. When performing such squats, the main load falls on the muscles of the inner thigh - the quadriceps, and with them the areas of the back and buttocks are indirectly worked out.
Turn your legs to the sides with your knees outward as wide as possible. It is advisable that the angle of rotation of the toes is 50-70 degrees, but at the same time you can squat without losing your balance. Keep your back perfectly straight; if you can’t, then bend it a little, making the spine more rounded. Slowly bend your legs and squat as deeply as possible, then rise up just as smoothly.
Remember that the spine should remain straight and not bend. Make movements, avoiding sudden lunges - smoothly, carefully. When you feel that you have mastered this exercise, complicate it with a load - dumbbells - and perform squats, holding it alternately in each hand or with both hands at once. This exercise should be done for 1-2 minutes in 2 approaches with a half-minute interval.
Shifting weight in a squat (rolling left and right)
This exercise can also be performed with or without weights, depending on your fitness level. Squat down on your supporting leg until your knee is at a 90-degree angle. Place your other leg as far to the side as possible. Keep your body straight, palms can be rested on your hips or held in front of you.
With a smooth movement, transfer your weight from one leg to the other, as if rolling your pelvis along the floor. At the same time, your back should be straight, and your pelvis should not rise up (at one point you will want to straighten both legs). Sharp corners It should also not be in the knees - it is unsafe for the joints.
Perform rolls in three sets of 20-25 times (right-left is one time). The inner thigh will work harder in this exercise if you pick up additional weight - a dumbbell or a plate. Adjust the load according to your feelings.
Mahi
To do this exercise at home you will need a chair. Stand behind the chair, at a distance of about 30-40 cm. Leave your hands on the back of the chair. To make it easier to maintain balance, lean slightly forward. We shift our body weight first to our right leg, and swing to the side with our left leg.
Do 15-20 swings on each leg, you can do several approaches. In order to pump up the abdominal muscles in these actions, you just need to ensure that they are tense when performing the exercise.
Squats
Let's stand up straight. We place our legs shoulder-width apart. If you are at the gym, you can perform these squats with an empty bar. At home, you can pick up a towel or simply do it with your arms straight. So, put your hands in front of you. At the same time, your socks point to the sides. Start doing deep and leisurely squats. 
When performing them, make sure that your knees do not visually go beyond the toes of your feet. Also be careful not to arch your back too much. It is very important to squat low enough, this is where the effect will be felt. During these actions, the buttocks are also worked out, the calf muscles additionally work, in general, such squats are extremely useful for a girl. Ideally, you should do three sets of these squats 10 times.
Martin
This is where the exercises for the inner thighs, strengthening and losing weight, which Anita Lutsenko advises, end. All that remains is to make the last push - the usual “swallow”. Those who still have difficulty with balance are allowed to hold on to a chair.
We simply lift one leg back, leaning forward slightly. Hands to the sides like wings. According to Lutsenko, the trick of this exercise for the inner thighs is that when balancing, both the inner and back surfaces work.
Perform as long as you have the strength, and another 5 seconds after that.
Expander
To perform it, you will need an expander: in the form of a regular wide elastic band, or a ready-made exercise machine. If you have an elastic band on hand, then one end of it must be securely fastened to something, and the other to your leg. Stand up straight, leaning on the support and begin to move your leg with the elastic band to the side, trying to tighten the expander as much as possible, then return to the starting position. Two sets of 20 repetitions per day will be enough. 
If you have a special simulator, then you need to place it between your legs and try to squeeze it as hard as possible. The starting position for performing this exercise can be lying on your back, legs bent at the knees, or sitting on the edge of a bed, sofa, couch, chair, etc., the expander is clamped in both cases between the knees. Two sets per day of 20 repetitions each.
Effective exercises for losing weight in the inner thighs
On the inside of the thigh there are the adductor magnus, longus and brevis, pectineus and gracilis muscles. They adduct and flex the hip and also externally rotate it. It is these muscles that we will pump.
Bodyweight exercises
Press your lower back to the floor, bend your legs slightly at the knees. Squash 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.
Hip adduction from side position
Lie on your side, supporting yourself on your forearm. The leg that is located below is straightened, the second is bent at the knee. Lift your straight leg off the floor, hold for one or two seconds and lower.
Deep lunges to the side give a good load on the inner thigh. Keep your hands on your waist or in front of you, try not to round your back.
Perform three sets of 15 lunges in each direction.
Plie or sumo squat In order for squats to pump up the inner thighs, you need to put your feet wider, turn your toes to the sides and squat deeply, trying to keep your knees pointing to the sides.
Perform 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 purchased at a sports equipment store.
Lie on your side, place the ring between your legs at ankle level or slightly above and lower your leg against resistance.
Perform three sets of 10 times on each leg.
For this exercise, you can use a resistance band, a short resistance band, or a figure-of-eight resistance band folded in half.
Place the resistance band on your legs, lie on your side and push your knees apart against resistance. Perform three sets of 10–12 reps on each leg.
For this exercise you will need a long one. Hook it onto the post, place the loop around the leg that is closest to the post, and turn sideways.
Extend your working leg beyond the supporting leg: forward and to the side. To make the exercise more challenging, move further away while pulling on the resistance band.
Perform three sets of 10 times on each leg.
Exercises with free weights and machines
Sumo squats with kettlebell or dumbbells
Squat with dumbbells Take a kettlebell or dumbbell and perform deep squats with your feet wide and knees out to the sides.
Three sets of 10 reps will be enough to give the inner thigh a good workout. Of course, if you...
Exercise on a simulator to bring your legs together. bodybuilding.com Almost any gym has such a machine. Perform three sets of 5–15 repetitions depending on the weight used. Choose a weight so that the last reps of the set are difficult. This way your progress will be much faster.
Crossover exercises with leg abduction
atletiq.com This exercise is similar to leg abduction with an expander, but it is more convenient to perform it on a machine. Set the working weight, fasten the fastening on your leg and turn sideways so that the leg with the fastening is closer to the machine.
Step back and raise your working leg about 30 degrees - this is the starting position. Place your working leg behind your supporting leg in front, overcoming the resistance of the machine. Return your leg to the starting position and repeat. Perform three sets of 5–15 repetitions depending on the working weight.
Incorporate these exercises into your workout, increasing the weight or number of repetitions if you are working out without weights, and your thighs will become more toned and attractive.
After training, be sure to stretch your adductor muscles. You can see exactly how to do this.
Ecology of health. Fitness and sports: The inner thigh is a problem area for many people, especially women. The skin on the inner thigh is much thinner than on the outer thigh. The thinness of the skin makes this area less elastic. In addition, more fat is deposited in this area. Fat and thin skin lead to the fact that the inner surface of the thighs becomes flabby, begins to sag, and often becomes like jellied meat. This problem worries many women, even very young ones.
The inner thigh is a problem area for many people, especially women. The skin on the inner thigh is much thinner than on the outer thigh. The thinness of the skin makes this area less elastic. In addition, more fat is deposited in this area. Fat and thin skin lead to the fact that the inner surface of the thighs becomes flabby, begins to sag, and often becomes like jellied meat. This problem worries many women, even very young ones.
What to do? Reduce fat and strengthen inner thigh muscles.
For thin representatives of the fair sex, this area can also cause distress if the gap between the thighs forms the letter O. If this is not a skeletal feature, then a large gap is the norm.
It’s just that thin people have little fat, and this zone, as already mentioned, is a “storage” of fat. That is, nature prudently left room for the fat layer.
Little fat - a lot of space. Hence the gap.
What to do to reduce the gap? Get better or try to increase the muscles of the inner thigh with the help of special targeted exercises.
Weakness of the inner thigh muscles can provoke injuries in this area, which many amateur and professional athletes face.
Stretching these muscles happens very often and causes a lot of discomfort. Pain in the groin can unsettle the training process for a long time.
What to do? To protect the muscles of the inner thigh from injury, you need to strengthen them with the help of special development and stretching exercises. And don't forget before anyone sports activity do a 10-minute warm-up workout!
Muscles of the inner thigh
The muscles of the inner thigh make up the group of adductor muscles. The adductors include five muscles: pectineus, gracilis, adductor longus, adductor brevis, and adductor magnus. The main function of these muscles is to adduct the hip. In other words, bring your legs together. When we bring our legs together, these muscles work. The function tells us how to train them. You need to bring your legs together, but with effort. This is what exercises for the inner thigh are based on.
Reducing fat in the inner thigh area
Many women are concerned about the question of how to remove fat from the inner thighs. The only way to remove fat locally, that is, only in one certain place- This is liposuction. There are no other ways to lose weight locally!
A simple example: right-handed people from an early age operate right hand, and left-handed people use the left hand. If you believe in local weight loss, the dominant arm, which experiences higher loads, should be thinner than the other. Look at your hands. Don't see much difference? That's it. Losing weight in one specific area of the body is unrealistic.
To remove fat from your inner thighs, you need to reduce the overall amount of fat in your body. That is, eat less and move more.
If the weight is normal, then the sagging of the inner thigh is not due to excess fat, but to weakness and looseness of the adductor muscles. To fix the problem you need to do special exercises for the inner thigh.
So, in order for the inner thigh to cease to be a problem area, you need to get rid of excess weight, if there is one, and train the adductor muscles.
Exercises for the inner thigh
1. RAISING-LOWNING LEGS IN A LYING POSITION (MAHI)
Swings for the inner thigh should be done slowly, with effort, concentrating on the adductor muscles. If desired, you can wear leg weights. We offer three options for the exercise.
First exercise.
This is the most popular exercise for the inner thigh. Starting position: lie on your side, leaning your elbows or resting your head on your outstretched arm; bend the leg on top at the knee and place it in front of you behind the knee of the lower leg. Pull the toe of your lower foot towards you.
Performance: slowly raise and lower your lower leg. You need to lift it as high as possible, and when lowering it, do not put it on the floor. Placing your foot flat on the floor will release tension from the muscles and reduce efficiency.
Do as many repetitions as necessary to feel the adductor muscles “burning.” If you feel a strong burning sensation in these muscles, you can lower your leg and relax, and then lie on the other side and do the exercise for the second leg.
Second exercise.
To perform this effective exercise, you will need a stable chair. Starting position: lie on your side so that your feet are under the chair. Support your head with your hand placed on your elbow. Place the top foot of the leg on the chair seat. The lower leg is under the seat. Pull the toe of your lower leg towards you and fix it in this position.
Performing the exercise: at the count of times, slowly raise your lower leg to the seat of the chair; on the count of two - just as slowly lower it to the floor. You should repeat raising and lowering your leg until you feel a burning sensation in the muscles of the inner thigh. After this, you need to lie on the other side and do the exercise for the second leg.
Third exercise.
In terms of impact, it is not very different from the first exercise, but this option is effective in its own way. This inner thigh exercise allows you to work different muscles in your legs. At the same time, it is effective for the abs and back muscles, because... they have to strain to maintain balance.
Initial position: lie on your side with your head on your outstretched arm. Raise your upper leg above the floor to a height of approximately 50 cm. Pull the toes of both feet towards you.
Performance: At the count of times, simultaneously raise the lower leg and lower the upper leg slightly. That is, bring your legs together. On the count of two, lower your lower leg to the floor and lift your upper leg. That is, spread your legs. You need to perform the exercise slowly, concentrating on the sensations in the leg muscles and maintaining balance. Do 30 leg folds, then lie on the other side and do another 30 leg folds.
2. EXERCISE FOR THE INNER SURFACE OF THE THIGH “SCISSORS”
This seemingly quite simple exercise is very effective for the muscles of the inner thigh. At the same time, while performing “scissors”, we simultaneously work out the muscles abdominals. We offer two options for this exercise.
Exercise “Scissors”: option one.
Starting position: lie on the mat, place your hands under your buttocks with your palms on the floor. You can lift your shoulders off the floor, while reaching your chin toward your chest, not toward the sky. This option works to strengthen the neck muscles. But if this is difficult for you, lay your head on the floor.
Raise both legs about 20-30 centimeters above the floor. Pull out your socks.
Performance: vigorously (but not “loosely,” but with force) spread and cross your legs. You need to spread your legs 20-30 cm. Your legs are tense, your hips are strong, your stomach is pulled in. Do at least 20 leg crossings, rest for a few seconds and repeat again.
Exercise “Scissors”: option two.
Starting position: lie on the mat, head on the floor, arms extended along the body. Raise both legs so that they make an angle of slightly more than 90 degrees with your torso.
Performance: spread your legs quite wide, but not to the point of feeling discomfort in the muscles. Pull your socks towards you. Slowly bring your legs together, but do not close or cross them, but leave a distance of about 20 cm between them. Having brought them together, spread them again, etc. Make 30 dilutions, then go directly to the scissors. Spread your legs as wide as possible, point your toes out and slowly bring your legs in and out. When mixing, cross. Make 30 details.
3. EXERCISES FOR THE INNER SURFACE OF THE THIGH WITH A BALL
You will need an elastic rubber gymnastic ball.
Exercise 1.
Starting position: lie on the mat, bend your knees, feet on the floor. Hold the ball between your knees. Extend your arms along your body.
Performance: On the count of times, press your feet on the ball, trying to squeeze it. Hold the tension for several seconds. On the count of two, relax your legs. Repeat compression and relaxation 30 times.
Exercise 2.
The essence of this exercise: by trying to hold the ball between our legs while performing a passing exercise, we will keep the muscles of the inner thigh in constant tension. A related exercise we will have is squats.
Starting position: stand straight, hold a gymnastic ball between your legs just above your knees.
Execution: squat for a count of one, and return to the starting position for a count of two. Repeat in two sets of 10-15 times each.
4. SQUATS AND LUNCHES FOR THE INNER THIGH
Plie squat.
This squat is more effective for the inner thighs the wider your legs are. Starting position: stand straight, spread your legs as wide as possible, toes pointing to the sides.
Performance: at the count of times, squat down as low as possible, trying to lower yourself to a line parallel to the floor. In this case, you need to imagine that your back is leaning against the wall, that is, you need to squat with your back as straight and level as possible. Rise up on the count of two. Do 10-30 squats, dividing this number into two approaches. Once prepared, you can perform a plie squat with dumbbells in your hands.
Side lunges.
Stand up straight, hands on your belt. On the count of times, lunge to the right side. The right leg bends at the knee. Make sure that your knee does not go beyond the toe of your right foot. The left leg is straight and extended. The lower you go in the lunge, the more effective the exercise will be. Having made a lunge, you need to fixate for a couple of seconds and return to the starting position. Do the same lunge in left side. In total you need to do 15-20 lunges in each direction.
Include these exercises in your gymnastics complex or do them separately, devoting 15-20 minutes to them every day. After doing exercises for the inner thighs, be sure to do stretching exercises for these muscles. published
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In ordinary life, the inner thighs are practically not used. Therefore, even for super skinny people, this part of the legs can be the most problematic area. You can tighten your inner thighs and get rid of excess fat accumulation with regular sports exercises.
They must be performed three times a week, otherwise you will not achieve the desired result. You also need to remember that it is undesirable to constantly perform the same exercises, since this may also not give good results.
You can pump up your legs well in the gym using special leg trainers, which we will talk about in more detail later. If desired, it is also good to pump up and tighten inner surface hips can be done at home.
Reducing the legs on the simulator: nuances and description
Most likely, many people have noticed in the gym that girls (just like guys) have their own favorite machines and exercises that they like best.
One of these machines is a simulator for leg extensions/reductions, which is designed to work out the outer/inner thighs.
This leg area is the most problematic many girls, and therefore, at every convenient opportunity, women use the appropriate simulator. Whether this is good or not, we will try to consider below.
Anatomical atlas
The main reason for the popularity of the leg curl machine among women is that its main purpose is pump up the adductor muscles(the area between the legs), make them tougher, more elastic and, as a result, rid the girl of various “jelly” in this area.
In other words, the inner surface of the thighs (which is called the adductors) is an aesthetically important area of the legs for any girl, while men are not indifferent to this area, and they want to see her pumped up and not hanging in their chosen ones.
Primarily an adductor machine (a machine for bringing the legs together) designed to strengthen three adductor muscles – adductor magnus, adductor longus and adductor brevis. In this case, the sartorius, pectineus and gracilis muscles are activated (the first runs along the entire length of the thigh), thus tightening the muscles of the iliotibial tract.
By and large, it should be noted that the adductor muscles are considered one of the most relatively extended and large leg muscles - this is a huge complex of muscles located deep in the groin and inner thigh.
They are difficult to feel because they are “buried” under other muscles, for example, the quadriceps. But rest assured, you use these muscles when standing up, climbing hills, and climbing stairs.
Due to the fact that the adductor muscles are almost not involved in everyday life, they are underdeveloped and therefore great attention must be paid to pumping them.
Benefits of bringing your legs together on a machine
When doing leg curls on the simulator, you can count on the following:
Exercise technique
Technique for bringing the legs together. This is one of the most simple exercises, which is almost impossible to make a mistake. Direct adduction means moving a part (in our case, the legs) of the body towards its center.
When you sit down on the machine, the movement of the legs consists of overcoming resistance while bringing together the hips, which were initially diverged from each other.
First stage. Go to the machine and place the required weight on the weight. Next, adjust the size of the saddle so that you feel a slight stretch in the adductor muscles when your hips are positioned on the soft pads (roller pads that are located on the side).
Keep your back straight and well pressed against the back of the machine. With your hands, grab the handrails from below, and bend your legs at a right angle at the knee (a little more). Open your hips, abducting them to the level of the specified width of the machine. This is the original position.
Second phase. Inhale, and as you exhale, begin to squeeze your legs under control. Keep them straight by keeping your knees above your feet. At the final point of the trajectory, squeeze your thighs together as much as possible and hold for a few seconds.
Third stage. Slowly, while inhaling, begin to spread the rollers and stop them in a position slightly short of their original position in order to maintain tension in the trained area of the hips all the time. Repeat the exercise a certain number of times.
In order to get the maximum effect from the exercise, follow the recommendations below:
- slowly spread your hips, slightly short of bringing them to the starting position;
- do not “plop” the weight when returning it to its original position;
- when performing the exercise, do not slide your buttocks on the seat of the exercise machine and do not move your body;
- in between exercises, stretch the adductor muscles, using, for example, sitting in the Lotus position, pressing your knees with your palms;
- if you feel that on the last approach you can no longer do the exercise with maximum amplitude, then you can use a quick series of short repetitions;
- do the exercise as an additional exercise (finishing) during adductor muscle training and leave it at the end of the workout after the main volume has been done.
Leg abduction machine to remove fat from the inner thighs
If you ask girls who constantly exercise on a leg adduction machine: what do you want to achieve with the help of an adduction machine, many of them will tell you - I want my inner thighs to lose weight.
But you need to understand that this will never happen, since this machine is used to strengthen the adductor muscles, and not to remove fatty layers - these are two different types tissue, and strengthening muscles will in no way lead to burning the fat that covers them.
Even when you burn calories doing exercise, you you can't remove fat in a local (separate) zone.
Exercises on simulators are effective because they make it possible to concentrate on the load directly on the necessary areas of the body, since in this case there is no need, in addition to performing the movement, to also monitor balance and coordination of movements.
This is convenient not only for beginners, but also for more experienced people, since this way you can increase the load. The most popular exercise machine for the inner thigh is Hackenschmidt simulator. You can do several exercises with it.
Exercises for losing weight buttocks and thighs
You can also tighten your inner thighs by doing the following exercises:
Therefore, when for some reason you do not have the opportunity to exercise with weights or there are some doctor’s contraindications, then a fitball can effectively replace them.
How to squat correctly
Squats are the simplest, but also main element exercises for the buttocks and thighs. Both regular squats and weighted squats - with a barbell or dumbbells - are effective.
It is advisable to do exercises with a barbell on a power machine for slimming your thighs, this will give you the opportunity to work on the gluteal muscles and thigh muscles concentrated load without being distracted by maintaining balance.
If you squat with free weights, then carefully monitor the correct execution of the exercises. But, one way or another, there are certain recommendations to follow for more effective training during squats:
- The barbell must be taken with an overhand grip.
- You need to squat as deeply as possible, practically sitting down on your heels, and your thighs should touch your calves.
- Control your breathing - exercises must be done “inhale-exhale”.
- Secure your back position while performing squats.
- The number of repetitions will depend on the athlete's physical condition, but make sure not to overload the muscles - feelings of pain will not contribute to regular training.
As with any sport, exercises to correct the gluteal and thigh muscles will only be effective if done correctly. balanced diet And compliance with the principle of regularity. By following these rules, you are already very short term you will be able to achieve results that attract outside attention.
While improving their physical fitness, many may have noticed that even with heavy loads, the inner thighs remain insufficiently toned. The solution to this problem will be special training, during which attention is concentrated precisely on this zone. Therefore, today we offer you an overview of the Top 7 most effective exercises for the inner thigh.
There are many exercises that use your legs. However, not all of them “specialize” in restoring tone to the thigh muscles. At the same time, there are several very successful and effective exercises that help eliminate sagging and reduce the volume of the problem area for many women and men. We will talk about them further.
For those who are interested in how to pump up their thigh muscles and get their legs in order, it will be useful to know the structural features of the body. This will allow you to understand how effective one or another is.
The inner thighs are designed in such a way that flexion and rotational movements they are possible due to the work of the large, short and long adductor muscles, as well as the gracilis and pectineus muscles. They are the most important and extensive; they are activated when climbing or walking up stairs. At the same time, they are considered the weakest, since they are most rarely used by a person in everyday life. And it was for them that a set of exercises was developed to restore the tone and attractiveness of the problem area. At the same time, during their execution, the muscles responsible for excellent appearance legs, particularly the inner thighs and groin.
In addition, exercises designed to activate the adductors not only help strengthen muscles, but also allow you to get a lot of pleasant bonuses. Among the main benefits of such training:
- Reducing the risk of injury, which is possible due to weakness of the thigh muscles;
- Attractiveness and harmony of this area;
- Improved coordination and stability while standing and while walking and moving around;
- Attractiveness of gait;
- Correct and beautiful posture.
You can experience all the beauty and benefits of training if you approach the problem responsibly and exercise regularly at home, outdoors or in the gym. So, let's begin.
Exercise No. 1 – Plie
On your way to perfect shape, be sure to try plie squats, also known as sumo squats. It is very simple and accessible to many, and to increase the load it can also be performed with weights.
During this exercise, it is worth monitoring the work of the muscles in the problem area. It is very important that it is the inner thighs that are pumped. To do this, you need to perform squats from the starting position - standing with your legs wide apart and your toes turned to the sides. During a squat, you need to bend your knees so that they point in the same direction as your toes.
Having taken the starting position, straighten your back and clasp your hands at chest level. Slowly lower yourself as far as you can to feel the tension in your inner thigh. After a 1-2 second pause, smoothly return to i. p. You can start by doing 10-15 squats, increasing the number of approaches and repetitions in them. “Advanced” athletes can perform 2-4 sets of 20 squats each with additional weight.
When you are ready for more serious loads, you can use weights to enhance the effect of squats. When working out in the gym, you can use a kettlebell or dumbbells for these purposes, and at home you can use a bottle filled with sand. Holding the weight with both hands, perform a squat, smoothly lowering yourself until your knees form right angle, and also smoothly return to the starting position.
Exercise #2 – Scissors
one more thing is very simple, but very effective exercise, which allows you to thoroughly work out the muscles of the inner thigh - swinging your legs on an incline or simply “scissors”.
Starting position – lying on your back with with straight legs and arms parallel to the body. Raising your legs approximately 45-50 cm from the floor (approximately 45⁰), spread them as far as possible, then bring them together and cross them. The next approach is the same, but when crossing, change legs. It is recommended to perform 2-3 sets and 15-20 approaches each.
This scissor variation is also useful because it uses this area well. As a result, you can improve not only the appearance of your thighs in the area between your legs, but also tighten your abs, which is very important for most girls. (Note - exercise is contraindicated if).
Exercise #3 – Side Lunges
As in the previous case, this exercise will help quickly restore elasticity to the leg muscles. It is performed from the starting position - standing straight with your feet shoulder-width apart and your hands clasped at chest level.
Lunge with one leg to the side, keeping your knees and toes pointed in the same direction. Keeping your back straight, perform a lunge through the push with the other leg. Make sure that your knees maintain their correct position and do not go beyond the line of your toes. Such lunges will help pump up your inner thighs if you perform them for 2-3 sets and 15-20 repetitions.
Exercise No. 4 – Jumping
Jumping with legs crossed in the air is another exercise that justifiably takes its position in the TOP-7. It has brought a lot of benefits to many girls suffering from sagging and large thighs.
Starting position – standing straight with a straight back and tense abs. After jumping, lower yourself to the floor, crossing your legs so that your toes point in the same direction, but one leg is in front of the other, as shown in the photo. Next time you jump, switch legs. And repeat this 15-20 times for 2-3 sets.
It is worth noting that this exercise It may also be useful for the muscles of the arms and upper shoulder girdle. In order to simultaneously tighten them, during jumps you can use the same technique to cross your arms extended in front of you.
Exercise No. 5 – Lying hip adduction
Lying leg raises are an equally effective exercise that activate the deepest muscles of the inner thighs, helping to strengthen them. To perform it, you need to lie on your side on the floor, leaning on your elbow, as shown in the next photo.
The leg that lies on the floor must be left straight, and the other leg must be bent at the knee and placed behind. In this position, you should perform hip adduction with a delay of 2-3 seconds at the top point.
To get the maximum effect from the exercise and strengthen the problem area of the hips, it is better to perform the movements slowly. This will allow you to feel how each muscle group is pumped and understand whether you are reproducing the movements correctly. 
Exercise No. 6 – Leg adduction with an expander
To perform this, you will need an expander, which can be purchased at any sporting goods store. Hook one end of the expander onto a stand or support at a distance of approximately 10-15 cm from the floor. Stand with your right side to the support and put the loop on your right leg. This leg will be the working leg, and the left leg will be the supporting leg.
From this position, stretching the expander, bring your working leg forward, trying to create a single line with the supporting leg (see photo). After completing 3 sets of 10 reps each, repeat the same with the other leg.
A similar exercise is performed by gym goers. Leg abduction in the exercise machine (crossover) is more convenient, because you have the opportunity to set and adjust the weight. Over time, the load can be increased, thereby increasing the effectiveness of training. 
Exercise No. 7 – Leg abduction on the machine
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another exercise that is considered a favorite among many girls who attend Gym. It is performed on a special simulator and allows you to tighten the inner thighs.
To begin, go to the machine and set the required weight. Sit on the seat and press your straight back tightly against the backrest, while grabbing the special handrails with your hands. Position your legs so that your feet are on the pads and your inner thighs are firmly pressed against the bolsters. As you exhale, bring your legs together using the muscles of your thighs. Pause at the extreme point and return your legs under control to the starting position.
Conclusion
These are perhaps the most effective exercises, which will help many pump up and make their leg muscles stronger, as well. The technique for performing some of them can be learned by watching the attached video.
And in order to enjoy the results in the shortest possible time, keep in mind the basic rule: every workout for the inner thigh should begin with a warm-up and end with stretching.
Before you begin the main part of your workout, do a few warm-up exercises. Such exercise can consist of jumping, bending, swinging legs, etc. And after training, gymnastics should follow, aimed at stretching the adductor muscles.
A huge advantage of exercises aimed at developing the inner thighs is that they can be performed with your own weight and in any conditions - at home or in the fresh air. What’s even better is that this way you can increase the effectiveness of your workout by saturating your body with oxygen. Well, if you can’t exercise outdoors, try to thoroughly ventilate the room before practicing at home.
