Top 30 exercises for inner thigh + ready-made lesson plan

Want to achieve a slender toned legs, but the fat on inner thigh does not get you closer to the desired goal? We offer you a unique selection of exercises for inner thighs without equipment + ready-made lesson plan that you can execute even at home.

A scheme of exercises for the inner thighs

On the inner side of the thigh are the adductor muscles of the thigh (adductor), which are most effectively worked out using isolation exercises. But for weight loss in the inner thigh in addition to strengthening the adductors, you need to eliminate body fat, which is located above the muscles.

Offer circuit training which will help you not only to work the adductor muscles, but also strengthen the process of weight reduction.

This scheme involves 3 types of exercises for inner thigh:

• Exercises that are performed from a standing position (squats and lunges)
• Cardio exercises (with emphasis on the inner thigh)
• Exercises on the floor (rises and raising the legs)

This means that your training should be divided into three segments, roughly equal in time. For example, if you exercise 45 minutes, then take each group of exercises for 15 minutes. If you’re exercising 30 minutes each segment will last 10 minutes. Thanks to this scheme of exercises for the inner thighs you pull your muscles, reduce body fat, improve leg line.

Below this visual images exercises for inner thigh and finished circuit performance. You can take our classes, and can form his own program. But before proceeding to the exercises, let’s clarify some points on the specifics of the training on the inner side of the thigh.

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Questions and answers on exercises for inner thigh

1. What if I’m new?

If you are just beginning to do, then select training no more than 15-20 minutes a day. Take breaks, keep a moderate pace and gradually increase the time of classes, number of repetitions and the complexity of the exercises.

2. What if I don’t like cardio exercise?

Cardio exercises not only help burn extra calories, but also increase the fat-burning process in the body, so to ignore them is not worth it. Without cardio effective exercise for the inner thigh is reduced significantly. Might not want to do cardio exercises from last forces, keep a moderate pace that you can afford.

3. What to do when the sick joints and varicose veins?

In this case, jumps, lunges and squats you undesirable. If there are contraindications or discomfort during exercise, it is best to only perform exercises lying on the floor – they are the most safe.

4. Is it possible to remove fat on the inner thigh without a change in diet?

As you know, the body begins to consume fat when it gets food less than it needs for energy. Therefore, without a reasonable diet you will only strengthen the adductor muscles, but the fat on inner thigh will remain intact.

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5. As you can complicate the proposed exercise?

You can easily complicate exercises for inner thigh, if you take the ankle weights or a dumbbell (though a dumbbell is not suitable for all exercises). You can also use a fitness band is one of the most effective devices for strengthening muscles of the legs.

6. How often to do exercises for the inner thighs?

Takes no more than 2-3 times a week. On average, enough to give the problem area for about 1 hour a week. It is also very important to train not only the adductor muscles, but the quadriceps, the hamstrings, the muscles and the gluteal muscles. Only deal with a certain group of muscles does not make sense – you need to train the entire body in its entirety. Must see:

• Top 30 exercises for outer thigh
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• Exercises for beginners at home

The first segment of the workout: exercises for the inner thighs while standing

During squats and lunges follow the posture, the back should remain straight, your knees should not go over the socks. Also try not to tilt the back forward and not to bend your lower back, otherwise the load on the muscles of the legs will decrease. If you are short of the turnout in the thighs (knees not looking in opposite directions), do not worry. Select the highest for you in a stable position. Exercise for inner thigh in the framework of its possibilities.

If you have any problem with balance in plie-squat (with legs wide apart and flattened feet), then you can use a chair as a prop. This collection of exercises will help you not only work the inner thighs, but the gluteus Maximus and quadriceps.

1. Plie-squats

2. Plie-squats with lifting one toe

3. Plie-squats with the rise of the socks

4. Pulsing plie-squats

5. Pulsing plie-squats on toes

6. Plie-squats on toes of one leg

7. Lateral lunge

8. Lateral lunge on toes

9. Diagonal lunges

10. The splaying of the legs

Driving performance

We offer you 3 option exercise combinations to choose from. Next to the exercise indicates the number of repetitions. If you are a beginner, perform the minimum number of repetitions.

Your training will consist of 6 exercises repeated in 2-3 laps. Rest between each exercise 15-30 seconds. Rest between rounds 1 minute.

Example 1:

• Plie-squats: 25-35 times
• Side lunge (right leg): 15-25 times
• Pulsing plie-squats on toes: 20-30 times
• Side lunge (left leg): 15-25 times
• Plie-squats with the rise of the socks: 20-30 times
• Diagonal lunges: 10-15 times on each side

Example 2:

• Plie-squats with lifting one toe (right leg): 20-30 times
• Diagonal lunges: 10-15 times on each side
• Plie-squats with lifting one toe (left leg): 20-30 times
• Lateral lunge on toes (right foot): 10-20 times
• Pulsing plie-squats on toes: 20-30 times
• Lateral lunge on toes (left leg): 10-20 times

Example 3:

• Pulsing plie-squats: 20-30 times
• Side lunge (right leg): 15-25 times
• Plie-squats with the rise of the socks: 20-30 times
• Side lunge (left leg): 15-25 times
• Plie-squats on toes of one leg: 10-15 times on each side
• Lead foot: 25-35 times

You can alternate the 3 combinations of exercises for the inner thighs, choose only one option or to create your own exercise plan. After executing the segment with squats and lunges moving on to cardio exercises for inner thigh.

The second segment of exercise: cardio exercises for inner thighs

Plyometric (jumping) workouts are one of the most effective ways to burn fat in the lower body and the formation of slender legs. If you have no contraindications, then a cardio workout must be a part of your fitness plan.

Presented cardio exercises for inner thigh formed by level from simple to complex. You can only choose a few exercises that fit your level of difficulty, or alternate groups of exercises together. Do the exercises only in sneakers!

1. Jumps breeding arms and legs

2. Lateral plyometric lunge

3. Jumping in the strap by raising the legs

4. Jump into a wide squat

5. Sumo squats with jumping

6. Jump star

Driving performance

We offer you 2 options of combinations cardio exercise for inner thigh: for beginners and for advanced.

Example of cardio workout for inner thighs for beginners:

• Jumps breeding arms and legs
• Lateral plyometric lunge
• Jumping in the strap by raising the legs
• Jump into a wide squat

Exercises performed on the circuit: 30 seconds work + 30 seconds rest (for example, Jumps performed with a dilution of the hands and feet for 30 seconds, then 30 seconds rest then move to Plyometric lateral lunge – 30 seconds, then 30 seconds rest, etc.). Repeat the exercise in 2 laps, in the second round side-lunge performed on the other leg. Between rounds 1 minute rest. This option cardio workout will last 10 minutes.

Example of cardio workout for inner thighs for advanced:

• Jump into a wide squat
• Jump in the strap by raising the legs
• Sumo squats with jumping
• Jump star

Exercises are performed according to the scheme: 45 seconds work + 15 seconds rest (for example, perform a Jump to wide squat for 45 seconds, then 15 seconds rest, then go to the Jump bar with raising the legs to 45 seconds, then 15 seconds rest, etc.). Repeat the exercise in 2 rounds, in between rounds 1 minute rest. This option cardio workout will last 10 minutes.

After cardio-exercises, go to exercises for the inner thigh on the floor.

The third segment of the workout: exercises for the inner thighs on the floor

These exercises for inner thighs are on the floor. They’s low impact and don’t give stress on the joints and vessels, so you can perform them, if you are concerned about your knees or varicose veins. During exercise, try to keep the muscles of the legs tense, and his stomach taut.

1. Bringing the hip lying on its side

2. Circular motion side-lying

3. Lift legs to the inner thighs

4. Instep reduced toe

5. The leg lift with chair

6. The legs of the letter V

7. Shell

8. Shell is complicated

9. Raising the legs in the bridge

10. Raising the legs while lying on back

11. Scissors

12. Raising the legs + a pair of scissors

13. Circular motion on the back

14. Lift legs while sitting

Thanks for the gifs youtube channels: mfit, Linda Wooldridge, Jessica Valant Pilates, Christina Carlyle.

Driving performance

We offer you 3 options of combinations of exercises for the inner thighs to choose from. Next to the exercise indicates the number of repetitions. If you are a beginner, perform the minimum number of repetitions.

Your training will consist of 8 exercises that are performed in the 1-2 range. Rest between each exercise 15-30 seconds. Rest between rounds 1 minute.

Example 1:

• Bringing the hip side-lying (right leg): 20-35 times
• Bringing the hip side-lying (left leg): 20-35 times
• Shell (right leg): 20-30 times
• Raising the legs in the bridge: 25-35 times
• Shell (left leg): 20-30 times
• Leg lift for inner thigh (right leg): 15-25 times
• Leg lift for inner thigh (left leg): 15-25 times
• Scissors: 30-40 times

Example 2:

• Circular motion side-lying (right leg): 15-30 times
• Circular motion side-lying (left leg): 15-30 times
• Shell complicated (right leg): 15-25 times
• Lift legs while sitting: 20-25 times on each leg
• Shell complicated (left leg): 15-25 times
• Instep reduced toe (right side): 10-20 times
• Instep reduced toe (left side): 10-20 times
• Raising the legs + a pair of scissors: 15-25 times

Example 3:

• Bringing the hip side-lying (right leg): 20-35 times
• Bringing the hip side-lying (left leg): 20-35 times
• Shell (right leg): 20-30 times
• Circular motion on the back: 15-25 times
• Shell (left leg): 20-30 times
• The leg lift with chair (right leg): 15-25 times
• The leg lift with chair (left leg): 15-25 times
• Raising the legs while lying on the back: 20-30 times

You can alternate the 3 combinations of exercises for inner thigh, choose only one option or to create your own exercise plan.

The basic rules of exercises for the inner thighs

1. Always start exercise with a warm up and end with stretching. Never train without warming up, otherwise the risk of injury!
2. During execution of exercises for the inner thighs you should feel the targeted muscles. Keep the body focused and concentrated, not do the exercises mindlessly and sloppily.
3. Try to periodically change the exercises, it is not necessary to constantly perform the same exercises. Don’t let your muscles adapt to the load.
4. If cardio exercise are you especially hard, you can start training with them and not with squats and lunges. But you shouldn’t put cardio at the end of the lesson, exercises in the local area to perform better after aerobic exercise to enhance blood circulation in the target area of the body.
5. Remember that the inner side of the thigh will decrease only when total weight loss of the body, so a mandatory condition of getting rid of the fat in this area are reasonable restrictions in the diet.
6. Isolated exercises for your adductors is very useful to eliminate problem areas on inner thighs, but do not forget about exercises for other muscles of the legs and bark. For a balanced work over all the muscle groups you will reach the goal much faster.
7. Remember that fat does not melt in the body part that you are hard to shake. The body loses weight as a whole. But you can help him to eliminate the problem area, doing interval training and working on the tone of the body.
8. If you love to have on the finished video training, then be sure to see our selection: Top 25 best video for the inner thigh.

Videos for inner thigh in the Russian language

1. How to make the space between the thighs

2. Exercises for inner thigh

3. Inner thighs

See also:

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