Inner thigh: Slimming exercises. Video
The hips are a difficult area to work out. For the muscles in the upper leg to be firm, constant training at a good pace with maximum amplitude is necessary. For greater effect, connect additional accessories – a rubber harness and leg weights.
Exercises for the inner thighs
Walking and cycling perfectly develops the front of the thigh; muscles become elastic and relief, excess fat and flabbiness disappear. But everyday stress is not able to develop the muscles of the inner thighs. Weight loss also does not affect them: the legs become less full, but the muscles remain sluggish.
A series of exercises designed to work out this problem area will help to correct the situation. A variety of leg swings, plie, squats, and stretching exercises will help to tighten the muscles. To avoid injuring your joints, warm up thoroughly before exercising.
Before starting classes, select the necessary equipment:
- chair
- gymnastic mat
- tracksuit and shoes
- leg weight cuffs
- dumbbells
- barbell
To create a mood, you can turn on energetic music, it will help you tune in to classes.
Stand in front of a chair, holding the back with both hands. Make wide leg swings to the left and right, pull the toe towards you. After doing 20 swings at a fast pace, change your leg. Then swing back and forth, standing sideways to the chair. The last exercise – helping yourself with your hands, move the leg bent at the knee clockwise, and then against it. Make 10 movements in each direction, and then change legs.
Warming up the muscles, proceed to the main complex. Each exercise should be done 10–20 times, performing first one, and later – 2 and 3 approaches.
Rest no more than a minute between sets.
After exercising, you should feel a pleasant tension in the muscles. Lying on your back, bend your knees. Spread your knees to the maximum width, keep your feet together and do not lift them off the floor. Hold for a few seconds and then bring your knees together. Repeat the exercise 10 times.
In the same position, raise your straight legs at a right angle. Place your palms under the lower back. Spread your legs wide, and then slowly bring them together. Don’t pull your Socks out as this will create tension in your calves, not your thighs. Repeat the exercise 10 times without lowering your legs.
Roll over onto your left side, rest your head on your left arm bent at the elbow. Keep your right one in front of you. Raise your right leg as high as possible, pull the toe towards you. Keep your back straight without throwing your body back. Do the exercise quickly, doing 20 swings with each leg.
Move more between sessions. Walking on sand or snow is especially beneficial for the inner thighs.
Several exercises with weights
Exercises with dumbbells and a barbell work very well. The muscles of the inner thigh must not only be tightened, but also given the desired volume; it will make the legs look beautiful and the skin elastic.
Place the barbell on your shoulders, holding it with your hands in a wide grip. Place your feet shoulder-width apart. Do deep squats while watching your breathing. Repeat the exercise 12-14 times.
Pick up dumbbells and hold them at waist level. Spread your legs slightly, turn the socks outward. Slowly rise on your toes, then lower your entire foot and rise onto your heels.
Do the exercise slowly, feeling muscle tension
Repeat the movements 12-14 times.
Wear ankle weights such as sand cuffs or heavy shoes. Lying on the floor, make a stand on your shoulder blades, supporting your lower back with your hands. Perform “steps” slowly, spreading your legs back and forth, and then to the sides. After doing 5-6 repetitions, lower yourself to the floor, and after 30 seconds, stand back on your shoulder blades and continue the exercise.
Finish your strength exercises with stretching. Lying on the floor, slowly raise your legs and touch your chest with slightly bent knees. Straighten your legs slowly.
Roll over onto your stomach, keep your legs together, stretch your socks. Raise the body on straight arms, keeping your head straight. Stretch as hard as possible, and then relax your body. Repeat the exercise 10 times.
Stand up straight with your hands on your belt. Move your feet slowly without lifting them off the floor and spreading your legs wider and wider. Get down as low as you can. At the maximum point, linger for a few seconds, and then begin to connect your legs, moving your feet along the floor.
Keep your back straight, do not tilt your head, only the muscles of the legs should work
Sit with your legs wide apart. Pull the socks towards you, with the emphasis on your hands behind your back. Lean forward, stretching your arms out in front of you and feeling the tension in your muscles. Hold this position and then slowly return to the starting position. Watch your breathing, do not bend your knees. This exercise works well for the muscles of both the inner and the back of the thigh.
Place your feet wider than your shoulders. Get up on your toes, keep your hands on your belt. Sit down slowly, straining your muscles, then stand up just as slowly. Such plies perfectly strengthen the legs and form a beautiful relief of the thighs.