Publication date: 10-06-2017
We offer you a set of ten exercises for the inner thighs that will help you make your legs attractive for the summer and give you confidence on the beach in a bikini or short shorts.
Leg raises with fitball
Using the ball to strength training This great way work out the problem area a little more than with regular exercises. But you have to work hard to hold the ball correctly and lift your legs high, then several muscle groups will work at the same time. This exercise for the inner thigh will strengthen the leg muscles and also work the thigh muscles.
Lie on your side on a mat with your arms crossed in front of you. If this is uncomfortable, bend your lower elbow and place it under your head.
Place a large exercise ball between your legs and slowly lift the ball up toward the ceiling, using only the muscles in your thighs and buttocks. Return to the starting position. This counts as one repetition.
Sumo squats
Many trainers recommend these sumo squats (also known as plies) to create slender legs. Focus on your inner thighs while doing this exercise. You should feel the muscles in this area working.
Stand with your feet wide apart and your toes pointing slightly outward. Hold a pair of dumbbells in your hands, arms straight, palms down.
Bend your knees until your knees are over your ankles and raise your arms out to your sides just below your shoulders. Straighten your legs and lower your arms at the same time.
Perform three sets of 15 repetitions.
Lying leg raises
This inner thigh exercise may remind you of Jane Fonda's '80s workout videos, but it's one of the most productive exercises for this tough area.
Lying on your side, extend your lower leg, place your right leg bent at the knee in front of you. Support your head with your hand or rest it on your hands.
As you exhale, lift your lower leg. Inhale as you lower it down. Your body must remain in place.
Do 10 reps, then repeat on the other side.
Narrow squats
This exercise will work both your hips and hamstrings.
You should start like this: arms raised to shoulder level, elbows bent, holding dumbbells above your shoulders.
Squat down with your knees bent and your buttocks back, as if you were sitting in a chair. Keep your legs pressed together. Focus your weight on your heels. While squatting, straighten your arms up above your head.
Return to the starting position by pressing through your heels and bending your elbows, lowering the dumbbells toward your shoulders.
Do 3 sets of 15 reps.
Side lunges
During lunges to the side, the pelvic muscles work, as well as the inner thighs.
Hold a dumbbell in each hand, place your feet and knees together, hands on your hips.
Take a large step with your right foot to the right side and lunge low.
Make sure your right knee doesn't go past your toes and keep your left leg relatively straight.
Push off with your right foot to return to the start.
Do three sets of 10 reps on each side.
Compression bridge
Lie on your back with your knees bent and keep your feet apart. Place a pillow, ball or toning ring between your knees.
Lift your hips up, keeping your glutes tight. Keep your body straight from your chest to your hips.
Without raising or lowering your pelvis, slowly squeeze the ring 20 times. Lower your pelvis and draw your knees toward your chest to round and relax your back. Then repeat this exercise for this part of the thigh two more times. Do 3 sets of 3 reps.
Sliding to the side
This is an exercise for the legs and buttocks. You will need a disposable plate if you want to slide on the carpet. If you are doing the exercise on a smooth floor, take off your sneakers and wear socks or take a towel.
Stand straight, place your feet close to each other, and place your right foot on a plastic plate. Slide to the right side. Keep your hands in front of your chest throughout the exercise to maintain balance.
Shift your weight to your right leg and slowly bend your right knee. Then slowly return to the starting position.
Perform three sets of 10 repetitions with each leg.
Climber with a towel
The exercise will focus on the abdominal and leg muscles, including inner surface hips.
First, take two small towels and fold them into squares. You will need a place on a smooth surface (wood floor, tile). Stand with your feet on the towels.
Place your hands on the floor and walk your right leg back. Quickly change your leg so that your right leg is in front, your left leg is behind (as in the “climber” exercise, only without jumping, but through sliding).
Do eight reps on each leg.
You can make this exercise more difficult by moving your front knee slightly diagonally.
Circle with your feet
This Pilates exercise will allow you to work out the necessary leg muscles, strengthen and lengthen them, and make your legs slimmer.
Start by lying on your back on a mat or blanket.
Extend your right leg upward, pointing your toes away from you.
Keep your arms at the sides of your body, pressing your palms into the floor for support.
Step your right leg out to the side, drawing a large circle with your toes. When lowering, the right leg should not touch the floor. Make sure your hips and back are off the floor.
Do the exercise for a minute, then repeat on the other leg.
Special squats
Carrying out this exercise to strengthen this part of the thigh, you will feel like your thighs are burning.
Stand straight, feet together, knees soft. Keep your hands together above your head and your face down on the floor.
Squat down slowly as if you were about to sit down in a chair.
Hold this position, pulsating your tailbone up and down 10 to 15 times.
Keep your legs pressed together.
The exercise can be made more difficult by standing on your toes. Do 3 sets of 3 reps.
Even very slender girls have probably encountered the problem of excess volume or lack of tone on the inner thighs. This “lazy” part of the leg is almost not involved in everyday activities and even many complex exercises for the legs, the muscles of the inner surface are not properly worked out. Therefore, without targeted special training there's no way around it. Let's look at a few examples of exercises that will make your inner thighs firm and toned.
There are many types of exercises for this muscle group, and among them you can easily choose the right one - the one that will allow you to “feel” the muscles being trained better than others. But don't stop at just one exercise. For greater efficiency It’s better to choose a set of 2-3 types of exercises, and work each leg in turn. The number of repetitions of the exercise should be maximum, so try to increase this number with each workout. At the point when you can do 35-40 repetitions, it is better to add weights to your legs so that the workout is more intense and takes less time.
Exercise for the inner thigh muscles based on squats
This exercise is best for beginners, it is very simple and it is easy to control the intensity of the load.
Starting position- standing, legs turned with heels towards each other at a great distance, so that the feet form one line (2nd dance position), hands on the belt. From this position, squats are performed downwards. It is necessary to go as low as possible, but at the same time so that the knee in no case goes beyond the line of the toes. If you can still go lower, but your knee is already bent too much, you just need to spread your legs wider. At the same time, it is very important to ensure that throughout the entire session the feet maintain their original position - the heels are turned towards each other and form 1 line.
Exercise for inside hips with leg abduction
This is one of the most effective exercises. It is suitable for different levels preparation, and differs in the starting position and number of repetitions.
Starting position- lying on your side, legs one on top of the other, back and knees straight. We place the lower hand under the head, and put the upper one forward for balance. We bend the upper leg at the knee and put it forward also for balance (beginners can put their leg back). From this position, we slowly raise the lower leg and lower it back, without lying on the floor. It is important to ensure that the knee of the lower leg is straight, and that the body remains balanced and does not lean forward or backward.
Exercise for the inner thighs “Scissors”
This exercise is good because it simultaneously pumps up not only your legs, but also your lower abdomen, which is also very problematic.
Starting position- lying on your back, legs together, raised to an angle of 90, toes pointed, lower back pressed to the floor, arms spread to the sides for balance. From this position, we slowly spread our legs to the maximum distance (with our toes facing us) and bring them back to their original position (toes are pulled back again). It is important to ensure that the angle of the legs and the floor remains straight and that the lower back rests firmly on the floor.
The inner thighs are one of the most common problem areas. It is worth noting that not only plump girls, but also slender girls have deficiencies in this part of the body. In order to tighten inner part hips, you will need special machines or exercises. We will tell you more about them in the article.
The essence of the problem
The fact is that the skin in this place is thinner and less elastic, and the inner thighs are the place where fat accumulates the most. Accordingly, these are flabby places that can resemble jellied meat and even shake when walking.
Thin women have the opposite problem. As mentioned above, the inner thigh is where fat is stored. If a person has little fat, then a gap forms between the legs. The thinner the woman, the larger the gap.
It is worth noting that men body fat there is much less on the legs, fat mainly accumulates on the stomach. So they are less likely to suffer from inner thigh fat.
The muscles of the inner thighs are adductor muscles. This muscle group includes the gracilis, adductor longus, adductor magnus, adductor brevis, and pectineus muscles. The main function of this muscle group is to change the position of the hip. In other words, with the help of these muscles we bring our legs together and spread them apart.
How to tighten and pump up the inner thighs
Most of the people who want to change this part of the body want to lose weight and get rid of a lot of fat accumulated in this part of the body. Exercises that should help remove excess fat from this area and pump up the thigh muscles are focused on moving and spreading the legs, carried out with a certain effort.
However, it is worth considering that losing weight in one specific area of the body is almost impossible. So if you want to remove excess fat from this area, you need to lose weight overall. Exercises alone are not enough, you need to reconsider yours. Most diets provide for complete exclusion or severe restriction of fatty, sweet and starchy foods.
Such restrictions can affect not only weight, but also have a beneficial effect on the condition of the skin, namely, promote.
In addition to diet and exercise, tightening this area can help. cosmetic procedures, as well as, which help remove excess fluid from this area and make the skin more elastic. However, these procedures are auxiliary and are practically useless without diet and exercise.
What simulators are suitable for these purposes?
- To perform the exercises, you can use equipment such as a gymnastic ball.
- Dumbbells.
- Special exercise equipment, some models of which can only be installed in the gym.
Among the simulators, a simulator that has special doors, which, in turn, have special protrusions for positioning the legs and are connected to a load, can help in putting this part of the body in order. When the sashes are brought together, the load rises, and when they are moved apart, it lowers. The load placed on the muscles of the inner thigh can be adjusted. By decreasing or increasing the load being lifted.
Special ones, used to strengthen the muscles of the inner thigh, are equipment that has two metal loops, on which a soft and durable material. Thanks to the spring mechanism located at the junction of the hinges, they are located at an angle of ninety degrees relative to each other.
When pressure is applied to the hinges, the angle decreases; after the pressure is removed, they return back.
A gymnastic ball is simply a rubber ball filled with air.
It is worth noting that in addition to special exercise machines designed to work the muscles of the inner thighs, this area can be affected by cardio equipment such as a bicycle, a stepper, and a bicycle, which promote the loss of fat deposits and generally tidy up the leg muscles.
Purchasing exercise equipment
You can purchase exercise equipment and sports equipment in a special store, where sellers will explain all the features of the product offered, as well as through an online store, where, in addition to photographs, detailed information is provided technical specifications offered product.
How to choose the right one
When purchasing exercise equipment, it is necessary to take into account its cost, the maximum and minimum load that it puts on the muscles and other body systems and its types (the fact is that power loads not useful to everyone), as well as its weight and size.
What is the price
The cost of the simulator depends on its size, the load it exerts, functions and manufacturer.
Popular manufacturers
The most popular manufacturers of exercise equipment and sports equipment are CYBEX and many others.
General principles of training for slender legs
Before you start doing the exercises, you need to warm up your muscles by doing a warm-up. After finishing the class, you should either do stretching exercises again, or do light exercises, for example, walking or spinning for five minutes. You can’t sit down and rest right away.
What exercises can help?
Exercises that will help tidy up the inner thighs are aimed at moving the legs with force, as well as stretching and loading them. This is the abduction and extension of the legs, performed with the use of special equipment and exercise machines, as well as without them, squats with and without a load, etc.
Exercise technique
You can tighten and pump up the muscles of the inner thigh at home, doing exercises for which you only need the desire to do them. It is worth noting that before performing exercises, for greater effectiveness, the muscles need to be warmed up, that is, warmed up. This can be done with stretching exercises.
Leg Raise
It is necessary to perform ten to twenty leg lifts. The most popular exercise, which does not require the use of special equipment, is lifting the legs from a side lying position.
It is necessary to take the starting position so as not to change the position of the body during the exercise, you can support it with your hand bent at the elbow.
Then also carefully return it to its previous position. You can perform from fifteen to twenty lifts, after which you turn over to the other side and work the other leg.
In addition to lifting one leg, simultaneously lift both legs, tightly together, to a small height.
Exercise “scissors”
Thirty crosses must be performed. Another exercise that can be performed to reduce the volume of fat deposits in the area of the inner thigh, as well as to strengthen the muscles, is scissors.
You need to lie on the floor, raise your legs so that the angle between your raised legs and your torso is just over ninety degrees.
In this case, the distance between crossed legs should be at least twenty centimeters.
Squats are performed in sets, increasing the number of squats every week. Squats can also help get rid of excess fat on the inside of the thigh.
However, to work this particular muscle group, you need to do this exercise in a certain way.
You need to stand with your legs spread as wide as possible. In this case, the socks should not look straight, but to the sides.
When squatting, it is necessary that when bending your legs, an angle of ninety degrees is formed, and your thighs are parallel to the floor.
The gap between the thighs is considered an indicator of slender legs. 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, help to lose weight in the problem area, secondly, strengthen and tighten muscles, and thirdly, help reduce the appearance of cellulite.
Start each workout for losing weight in this area with a warm-up - any aerobic exercise (running, walking, aerobics, step aerobics, jumping rope, etc.). After you have warmed 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 thighs
After warming up, begin performing the main exercises. Repeat each 20-30 times (if it is performed with one leg or in one direction, do 25-30 repetitions in each direction). Do 3 approaches for each exercise. Don't rest between sets. You can rest for 30 seconds between exercises.
- Jumping with squats. Starting position – standing, feet shoulder-width apart. Sit deeply and come out of the squat with a strong, high jump.
- Shaker. Stand straight, feet shoulder-width apart, half bent, hands on hips. Push your pelvis forward sharply - you should feel your buttocks and thighs shaking. Also sharply throw your pelvis to the side. Back. On the other side. Do 20 repetitions in circles in each direction. This exercise targets the inner thighs, outer thighs, buttocks and waist.
- 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 with your pelvis, first in one direction, then in the other.
- The starting position is the same. Move 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 left.
- The starting position is the same. Do the same “figure eight” with your hips, but in the opposite direction: first move your hips back and to the right, then a semicircle forward, then move your hips back and left, a semicircle forward. Make sure that your knees are bent and that as you move your hips out to the side, the opposite knee is straightened.
- The next exercise for the inner thigh is plie squats.. Starting position – standing straight, legs spread wide (at a distance of about a meter), toes turned outward. You can place your hands on your hips or fold them across your chest. Move your pelvis forward a little; your back should be straight during the exercise and not lean forward. Squat forward as deeply as possible, keeping your knees straight out to the sides. Perform 20 squats, then go into deep squats and stay there. Place your arms to the sides and stretch your arms, making body movements (not tilts or turns, but shifts) to the right and left. Do 20 shifts on each side, hold the squat for 30 seconds and return to the starting position.
- From the plie squat position, the next exercise for the inner thigh is done - leg tucks. Go into a deep squat. Now turn the knee of your right leg down, as if you are going to rest it on the floor. At this time, your heel turns towards the ceiling. Return your leg to the starting position and repeat the movement with your left leg.
- Once you have completed the leg tucks, place your hands on your hips and go back into the plie. Perform “shaker” and “pelvic rotation” exercises (No. 2 and No. 3 in this complex) while in this position.
- The next major block of exercises for the inner thigh is leg abduction, and the first of them is abducting the leg from a standing position. Stand up straight, hold onto the support with your left hand and move your right leg straight to the side. Do the exercise slowly.
- After finishing this exercise, from the same position, do 20 swings to the side with each leg.
- Taking the leg to the side from resting on the forearms. Get on your knees and lean on your elbows. Raise your leg bent at the knee to the side - it should be in a plane parallel to the floor. Return to the starting position.
- After completing the abduction of the legs to the sides, consolidate 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 toe.
- Lie on God, emphasis on bottom hand and the palm of the top. Do not lean your body forward or backward. Raise your straight leg up, your heel should be taut. Do it on each leg.
- The next exercise for the inner thigh is side swings., are performed from the same position as the previous one, but not the heel, and the toe should be stretched.
- Lie on your back, raise your body, rest your elbows on the floor. Raise your legs straight up - ideally they should be perpendicular to the floor. Slowly spread your legs apart without changing their position relative to the floor (that is, without tilting them towards the floor). Complete 20 reps.
- After spreading your legs, perform a series of leg swings using the same principle.
- Lie down on the floor. Feet shoulder-width apart, bend them at the knee, rest on your feet, arms lie along your body. Raise your pelvis as wide as possible, while keeping your neck and shoulders on the floor. Perform knee extensions and extensions, making sure that the pelvis does not fall down.
Stretching exercises for the inner thighs
After completing the main set of exercises for the inner thigh, end your workout with 10 minutes of stretching. It will make the muscles and ligaments of your legs elastic, you will increase the flexibility of the body and increase blood supply to the pelvic area. All stretching exercises should be performed slowly and carefully, without causing pain - all you should feel is the tension in the muscles. 
Sit on the floor, spread your legs wide and slowly bend towards each leg and towards the middle. Your knees should be straight and your toes pointed. Hold in each position for 30 seconds.
Then bend your knees, spread your knees, connect your feet and pull them towards you. Try to lower your knees to the floor, keeping your feet flat.
A very effective stretching exercise for the inner thigh is the frog exercise. Starting position – sitting on your knees, with your knees wide apart. Lower your body forward and lean on your forearms, bend your knees at a right angle, place 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 your feet than 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 reserves for energy, rather than nutrients from food.
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If you're thinking about how to lose fat from your inner thighs and it just seems impossible, try these 7 best exercises for the hips.
They will tone you up and make your body fit, and will also help you get rid of excess fat in this problem area.
Yes, it is quite possible to get the legs you dreamed of!
Ballerina exercises for slender legs
Exercises for losing weight in the inner thighs
If you do all these inner thigh fat loss exercises three times a week, you will definitely see results. Just remember this every time you feel like your muscles are burning!
5 Best Inner Thigh Exercises
Exercises for the inner thigh - video | Let's put away the breeches!
1. Pilates: Leg Raises for Inner Thighs
Pilates is a serious core workout, and the inner thighs are key to stabilizing the muscles in many exercises. In fact, you may feel your inner thighs working even harder than your abs. This simple exercise is easy to do and is one of the best for those who want to slim their legs.
How to do it:
Lie on your side, straighten your lower leg and place your upper leg so that your foot or knee is on the floor. Lean on your forearm, or support your head with your hand.
Inhale, and as you exhale, lift your lower leg without bending it, tightening your core muscles. Inhale as you lower your leg.
Do 10-15 repetitions, then switch sides.
2. Frog Squat
This seemingly funny movement is actually a calorie burner, so get ready to get your heart rate up and every muscle in your body working at once!
How to do it:
Stand straight with your feet slightly wider than shoulder-width apart. Tightening your stomach, bend your knees and push your buttocks back, while spreading your knees, and try to reach the floor with your hands.
Bend over as much as possible, but remember to keep your upper body up.
In a quick movement, straighten your legs and hips, push off with your legs and jump, legs together as you jump, arms above your head.
Before landing, spread your legs and return to the squat position.
Repeat 10-15 times, then take a break and catch your breath - you deserve it!
3. Lunge to the side
Lunges are great exercises for the hips themselves, but side lunges specifically target the inner thigh muscles.
How to do it:
Feet together. You can grab a pair of dumbbells if you want to make the exercise more challenging. Extend your right leg far and bend your knee. Try to keep your left leg as straight as possible, do not tilt your upper body, and keep your right knee bent so that your knee does not extend past your toes.
With emphasis on your right foot, return to the starting position. Repeat the movement on your left leg to complete the repetition. Do 10 repetitions for each leg.
4. Plie squat
When people ask how women can get rid of thigh fat, it's worth taking a closer look at the ladies with the most enviable legs. For example, to ballerinas. The plie squat is what makes dancers' legs look long and slender. This exercise will easily fit into your regular fitness routine.
How to do it:
Spread your legs wide, toes turned out to the sides at a 45-degree angle, and chest out. You can also use dumbbells like the model in the photo to make the workout more challenging.
Bend your knees and tighten your glutes, core, and inner thighs. Keep your hips behind your little toes as you squat, and your hips will be at a 90-degree angle to the floor.
Focusing on your heels, straighten your legs to complete the rep. Do 10-15 repetitions.
5. Compressing the fitball
Fitball is one of the integral parts of equipment for training. It can work wonders in shaping the shape of your inner thighs. We can say that this is the answer to the question “How to remove fat from the inner thigh.”
How to do it:
Lie on your back. Bend your knees, feet on the floor. Hold a well-inflated exercise ball between your knees.
Arms at your sides, core tense. Now squeeze your knees, thinking that you are trying to flatten the exercise ball. It's a small movement, but it's your goal.
Squeeze as hard as you can, then relax while still squeezing the ball. Repeat 20-25 times to complete the set.
6. Bridge
The bridge is a yoga pose that has a lot of benefits on how to lose fat from your inner thighs.
How to do it:
Lie on your back, knees bent, feet on the floor, arms at your sides. Inhale, and as you exhale, lift your hips toward the ceiling, lifting them off the floor and trying to make a straight line from your shoulders to your knees. Keep your thighs parallel to each other, squeezing your inner thighs. Don't let your knees spread out to the sides.
Hold the position for 30 seconds to a minute, just remember to breathe. Relax and repeat 2-3 times.
7. Most Important: Do Cardio
One of key points The trick to losing inner thigh fat is to speed up your calorie burn with cardio, which will get you working up a sweat and get your heart rate up. Cardio exercise burns tons of calories and also helps the body process stored fat, revealing lean and toned muscles. Even better, there is no longer a need to spend the whole day in the gym. Opt for exercises that burn more calories, such as running, jumping rope, climbing stairs or cycling, so you never have to worry about how to lose fat between your legs again.
Try combining them with intense interval training, where you work up a sweat for a minute and then recover for another minute. The total is 20-30 minutes three times a week. After this, you will be able to smile at the reflection of your own slender and toned legs in the mirror.
Video - exercises for the inner thighs
