Pump up inner part A girl may need thighs if there is a large gap between her legs. Shaped, powerful legs give a man masculinity and self-confidence. In order to quickly achieve results, it is most effective to work out in the gym. Carrying out special exercises With the help of equipment and exercise equipment, in just 1 month you can significantly increase the quadriceps muscle and biceps of the thigh, and reduce the gap between the thighs. At home, improving the shape of your legs requires more time and effort. Lack of equipment will require an increase in training intensity and execution. more repetitions.
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Exercises in the gym
Exercises with weights require mandatory warm-up and stretching. For 10-15 minutes you need to do cardio exercise (work on an exercise bike, treadmill, jumping rope), after which 5 minutes should be devoted to bending forward, to the sides, swinging your legs, rotating your arms and body.
The most effective exercises to pump up your inner thighs in the gym:
| Exercise name | Execution technique | Photo |
| Leg abduction in the simulator | IN this exercise the main load falls on the semitendinosus, gracilis and adductor magnus muscles. This information is recommended for a woman who has a “hole” between her thighs: it will help to enlarge the inner thigh of the leg and remove the figure defect. Implementation method:
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| Deadlift | Heavy basic exercise not for beginners. It is recommended to perform deadlifts primarily for young guys and adult men with a high level of physical training. It makes it possible to quickly pump up the inner and outer thighs, work out gluteal muscles and lower back. Deadlift algorithm:
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| Barbell Squats | Exercise grows equally well muscle mass front, back and inner surface hips. In order to create the required level of load, you should squat with a heavy barbell. Its weight for girls should be at least 30 kg, for men - at least 50 kg. Execution sequence:
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| Leg curls in the simulator | An isolated exercise allows you to quickly pump up your hamstrings, tighten your buttocks and improve the overall shape of your legs. It is done like this:
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| Lunges with a barbell | Thanks to the large range of motion, lunges load all the small and large muscles of the thighs and buttocks, which makes it possible to pump them up in a short time. The weight of the apparatus must be chosen in such a way that the exercise can be performed with it without violating the technique. For a woman, as a rule, 20 kg is enough, for a man - 40-50 kg. Execution algorithm:
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Exercises with a barbell and on simulators may be contraindicated for men and women with cardiovascular diseases and pathologies of the musculoskeletal system. Therefore, before starting classes, you should consult your doctor or trainer.
How to quickly pump up your calves at home and in the gym - effective exercises
Training scheme
There should be a period of time for rest between classes in the gym. It must be kept in mind that to restore large muscles it takes approximately 72 hours. 1 more day must be left for muscle hypertrophy(muscle growth).
Based on these conditions, a gym training program may look like this:
- 1. Monday - squats and legs are performed in the simulator.
- 2. Tuesday, Wednesday, Thursday are days off.
- 3. Friday - lunges, deadlifts and leg curls are performed in the simulator.
TO next lesson you need to start in 4 days, i.e. on Tuesday.
As can be seen from this diagram, the exercises change at each subsequent workout. This is necessary to prevent the muscles from adapting (getting used to the load).
Exercises at home
When training at home, the number of repetitions in exercises should be increased by 1.5-2 times, and the rest time between approaches should be reduced to 40-60 seconds. This must be done in order to achieve high level muscle stress, which is essential for muscle hypertrophy.
Pump up necessary muscles help at home:
| Exercise name | Execution technique | Photo |
| Leg abduction using a manual exercise machine | To pump up the adductor muscles of the thigh, you will need a universal home exercise machine.The exercise with its help is performed as follows:
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| Deadlift | At home, if you don’t have a barbell, the exercise can be performed with dumbbells. To do this, you should select the optimal weight of the projectile, take it in your hands, holding it in front of you. It will be starting position.The sequence of movements is as follows:
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| Shrinking sports ball hips | Works the inner thigh. When performing the exercise, you should use a fitball. Implementation technique:
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| Dumbbell Squats | In order to emphasize the load on the inner thighs, you should spread your legs as wide as possible and turn your toes to the sides. The sequence of squats is as follows:
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| Stretching | You can significantly increase the growth rate of your thigh muscles by using gymnastic exercises for flexibility. It is recommended to bend forward, to the sides, and stretch the ligaments in the “split” position. Stretching should be done separately from the main workouts. The best option is in the morning while charging |  |
To increase the effectiveness of home training, you can use techniques such as circuit training(several exercises are performed at once in one approach), partial repetitions (movements are performed with incomplete amplitude), supersets (after reaching muscle failure, another 2-3 repetitions are performed with the help of a partner).
The next leg workout is done 2 days later, i.e. on Sunday. It is recommended to change the combination of exercises. For example, with squats, do squeezing a fitball.
In order to pump up the desired part of the thigh for short time, you must follow the rules. The most important of them are:
- The load should be increased gradually at each subsequent workout.
- To learn how to perform the exercises correctly, it is recommended to do the first few sessions under the supervision of a fitness instructor or a more experienced partner.
- For quick recovery and muscle growth, the daily menu should contain a sufficient amount of animal protein: at least 1.5 g per 1 kg of body weight.
- If it is not possible to regularly receive quality food, you should use sports nutrition: protein, gainer, amino acids.
- Each lesson should begin with a good warm-up.
- The last meal before training should be 2-3 hours before.
- During strength work You need to take a few sips of still drinking water every 15 minutes.
For proportional development of the whole body, at least once a week it is necessary to perform exercises for the upper body: push-ups, pull-ups, twisting.
And a little about secrets...
The story of one of our readers, Inga Eremina:
I was especially depressed by my weight; at 41, I weighed as much as 3 sumo wrestlers combined, namely 92 kg. How to remove overweight fully? How to cope with hormonal changes and obesity? But nothing disfigures or makes a person look younger than his figure.
But what can you do to lose weight? Laser liposuction surgery? I found out - no less than 5 thousand dollars. Hardware procedures - LPG massage, cavitation, RF lifting, myostimulation? A little more affordable - the course costs from 80 thousand rubles with a nutritionist consultant. You can, of course, try to run on a treadmill until you go crazy.
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 the inner thigh, 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. How thinner woman, the longer that gap is.
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 your inner thighs
Most people who want to change this part of the body want to lose weight and get rid of large quantity 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 to remove from this place excess liquid and make the skin more elastic. However, these procedures are auxiliary and are practically useless without diet and exercise.
Which 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, which are covered with 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 companies, 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 to help you get organized inner side hips in order, aimed at moving the legs with effort, as well as at 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 you lose excess fat on your inner thighs.
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.
Anatomically, a group of adductor muscles, the gracilis and sartorius muscles, and also partially the hip flexors and quadriceps pass through the inner part of the thigh. Each muscle has a specific set of functions that, when combined, help produce coordinated movement. At the same time, it is this inner thigh that is one of the most problematic areas of the body. Not everyone succeeds in working on it correctly, especially if a person, for one reason or another, cannot afford to regularly visit the gym. However, there is a way out. It is quite possible to cope with such a task as pumping up the inner thighs, and at home without using expensive simulators and special equipment. It is enough to devote at least a little time to this, and soon the thighs on the inside will tighten, get rid of everything unnecessary and gain beautiful relief.
There are a lot of effective exercises that can help pump up your inner thighs at home. All of them are aimed at working with this part. You can pay attention to the following complex.
1.At home it is very convenient to perform such an exercise as adduction of the leg with an expander. It perfectly helps to cope with such a task as pumping up the inner thigh muscle. It can be done with both a simulator and a regular elastic band. In the latter case, you need to hook it to something, and secure the other end to your leg. Stand up straight, grab the support with your hand. Move your leg as far as possible to the side, then return it to its original position. Repeat for each leg 20 times. It is advisable to do two approaches.
You can also buy a special simulator for the inner thigh. It needs to be placed between your legs and squeezed. You need to lie on the floor, bend your knees, place the exercise machine between them and squeeze its arms as much as possible. It is recommended to perform 20 times in two approaches.
2. This exercise, which can be used for the purpose of pumping up the inner thighs, can be performed in the gym using special simulator. You need to sit on it, place your legs on the fastenings, then bring them together. This exercise is good because it allows you to gradually increase the load. Execute two sets of 15-20 times.
3.If you don’t know how to pump up your inner thighs, you can pay attention to this exercise, which can be done both at home and in the gym. Can also be used own weight, and a weight. We take the weight in our hands, place our legs very wide and spread them towards our toes. Then we squat until parallel with the floor. Recommended to do three sets of 10 times.
4. This exercise, which helps pump up the inner thigh, is similar to the exercise with an expander, but it is performed in a block simulator, so the weight can be adjusted. A special cuff is put on the leg, and a block carabiner is attached to it. You need to hold on to the support with your hand. Do three approaches 10-15 times, increase the load over time.
5. One more thing good exercise- This is a lying leg raise. It is suitable for those who want to know how to pump up the inner thigh at home, because it is very simple and convenient. You need to lie on the floor, lift your legs up and spread them to the side as much as possible. It is recommended to do 2 sets of 20-25 times.
6. Plie squats
For this exercise, how to pump up the inner thighs, you need to stand up straight, place your feet wider than your shoulders, and turn your toes outward. Inhaling, begin to lower yourself down and move your pelvis back. The deeper you go, the better, but do it until you feel comfortable. As you exhale, return to the starting position, pushing through your heels. Recommended to do 20 times 3 sets.
Don't put your body weight on your toes. Because of this, you isolate the load on the front muscles of the thighs. Also watch your knees. They should move clearly in the direction of the socks.
7.Lunges to the side
This exercise helps not only pump up the inner thigh, but also the front of the thigh and buttock muscles. Place your feet shoulder-width apart, with your toes slightly pointed to the sides. With your right foot, lunge as far as possible into right side, at the same time squatting and moving the pelvis back. Hold for a couple of seconds, then return to the starting position. Repeat similar steps for the other leg. Recommended to do three approaches 10-15 times.
When lunging, the heel should not leave the floor.
8. Swings
Swings are another good exercise to pump up the inner thighs, while correct execution help tone and tighten this area. Take a position on your left side, lean on your hands, bend right leg and place it in front of the left one. Complete with a straight leg 15-20 flapping movements. Then roll over to the other side and repeat the same for the other leg. This exercise can also be done standing. Try not to lie on your side so that the maximum range of motion is at the top point.
9.Another one good way pump up the inner thigh - this is a “butterfly” exercise originally from the East. You need to sit on the floor, bend your knees, spread your knees to the sides and press your heels towards you. Rock your butterfly wings for a few minutes. Thanks to such actions, the muscles of the inner thigh are stretched.
Exercises with a fitball for the inner thigh
In the question of how to pump up the inner thigh, a fitball can be an indispensable assistant - a large ball that can be seen in many fitness clubs and sports stores. There are such exercises for the inner thigh using it:
1.Bringing your legs together with a fitball
A simple way to pump up your inner thighs is to squeeze a ball with your thighs. You need to lie on your back, raise your legs, and place the fitball between your thighs. If it is difficult for you to work with a large fitball, you can take a smaller ball. Press your hips onto the ball, counting to 10 in your thoughts. Then relax the muscles. It is recommended to repeat the exercise 20 times.
2. Bend to the side with a fitball
You need to lie on your back, clasp the ball with your feet and raise your legs perpendicular to the floor. Stretch your arms to the sides and rest them on the floor. Tilt your legs first to one side, then to the other. It is important not to lift your shoulders off the surface. Repeat the exercise 10-15 times in each direction.
Yoga exercises for pumping the inner thighs
Exercises taken from yoga pay a lot of attention to the inner thigh. Just remember the well-known lotus pose, in which the hip joints fully open and the thigh muscles stretch well - this is an excellent pumping of the inner thigh. Of course, it can be difficult for a beginner, but regular training allows you to improve your body, flexibility and endurance. You can pay attention to the following yogic exercises:
1. “Shoemaker pose”
Enough simple pose, which can serve as preparation for the lotus position. She no longer pumps the inner thighs, but tightens and tones them. You need to sit on the floor, stretch your legs forward, stretch the back of your head up, straighten your spine. Maintaining this position, bring your right leg to the groin area. Hold it with your hand, now bring it carefully left leg. The weight of the body should be transferred to the ischial muscles and try to maintain balance until any discomfort appears.
2. “Noble pose”
You need to stretch your legs, put your feet together, bend your knees. Do not tear your feet away from each other, pull them towards the body, place your heels closer to the groin area. Use your hands to press on your knees, try to press them to the floor. Try to stay in this position for as long as you can.
3. "Perfection Pose"
You need to sit on the floor, bend your left leg. Helping with your hands, pull it towards the perineum. Then bend your right leg and place it on your left ankle. Use your fingers to place your feet between your shin and left thigh. First, you can lean against the wall - this will simplify the exercise.
So, the exercises with which we pump the inner thigh are not so difficult. The main thing is regularity. In the future, you can increase the load by increasing the number of times and approaches. You can also complicate the exercises by using dumbbells, weights, or increasing the weight on the machines. Simple complexes exercises will help to pump up the muscles that support the inner thigh area, and get rid of cellulite, make your legs slimmer.
Video with exercises for the inner thigh
Just the other day I saw a very interesting exercise machine in a new gym (I visited it at the request of a friend) and thought: I haven’t written about something like this before, maybe it’s worth it? Hello people. Today I invite you to get to know the inner thigh machine better - it was he who prompted me to write this article.
- what does this simulator mean?
- principles of its operation;
- what muscles it works and what it helps and what it doesn’t;
- what can be replaced;
- how to use it.
In addition, I will describe a home exercise machine of a similar design, simply called “butterfly”.
The inner thigh machine (also called an adductor machine or adductor machine) is hard to confuse with any other machine. By the way, as a rule, such a design allows you to work not only the internal part (adductor muscles), but also the opposite (abductor muscles).
The design itself allows you to perform only two exercises. As you already understood, bring and abduct your hips away from each other. By their nature, the exercises are isolating, not basic. What does it mean?
Insulating or basic
I begin my article with this information, since I consider it the main one, so as not to mislead you, dear readers and guests. In short, an isolation exercise means that for you guys and men, this machine and the exercises performed in it will not help you gain weight, “pump up for summer” and make your legs incredibly strong.
I also hasten to disappoint girls: working on the inner thighs will not help in losing weight in this area. Here you need to act comprehensively - run, use aerobic exercise so that the whole body sweats - then the result will be. As an option, additional work in this simulator to tone the muscles of the inner legs. But if the trainer for the internal part does not provide all this, then why is it needed and what does it do?
Why and how to use this simulator
The “funny thing” is that the leg abduction exercise is great for training your legs as a additional exercise, if you want - grinding. This is usually what experienced bodybuilders use isolating exercises for. I'm talking about the fact that if you want to gain weight or make your legs slim, you, friends, will have to first, and at the end of the entire workout, bring your legs together in the simulator.
Imagine, you have well-loaded your leg muscles, and then, as they say, “hammered” them with this exercise. Great, isn't it? But you won’t be able to do without basic information alone: the muscles, of course, will become stronger, but the “fat” will not go away, and the mass will not trample. And, perhaps, your joints will become stronger, their mobility, blood supply and nutrition will increase if you often use this exercise.
But, in fairness, I will say that the internal exercise machine is unique in its kind: it is almost impossible to replace it (leg abduction) with any other exercises. At least, I meet such people very rarely: I have experience - God forbid... Except for bringing your leg in a block exercise machine, when you hook a cable onto your leg. And then - there is a slightly different nature of the load. But do you often come across such a simulator?
The method of working on the simulator is as simple as “five cents”: sit down, set yourself the required resistance weight and bring your legs together. Fortunately, the seat provides all the comfortable conditions for performing exercises. The main thing is to keep your back straight, and when spreading your legs, do not put the weight of the block being lifted. That is, do not relax your legs when spreading - this reduces the quality of the training.
What muscles work
The target muscle group is the adductors, that is, the adductor muscles of the thighs: longus, major, iliopsoas, pectineus, gracilis, sartorius and others. You will not be able to see these muscles, even if they are wildly hypertrophied: they lie a little deeper, some right under the quadriceps. 
But, again, this simulator (and its domesticated form, which will be discussed below) allows people who have had or are injured to work hip joints, serious damage to the adductor muscles. The exercise is not difficult, but how does it develop functionality? lower limbs- quite a working device.
“Butterfly” or exercise machine for home
It is noteworthy that the modern market can provide almost everything your heart desires. For example, a butterfly exercise machine for bringing your legs together right at home. The design is simple: two levers and a spring. The type of exercise equipment is an expander. It’s both compact and convenient, as I see it (I’ve never held it in my hands). But, judging by the happy faces of those working with him, everything is “normal.”
Working with the "butterfly". Just squeeze it between your legs and bring your legs towards each other. It is possible to work on only one leg - lying on your side. By the way, such a simulator, as shown in the illustrative instructions, allows you to work out other muscles of the body.
But, to be honest, somehow on an intuitive level I doubt the advisability of working on such a simulator: I would give preference to working with own weight or with dumbbells, if we are talking about home exercises. Although, something is better than nothing, better than nothing - not everyone has the opportunity to systematically visit gyms or do lunges even at home.
Best regards, Vladimir Manerov
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As you know, slender, graceful, toned legs have a rather strong effect on men. However, in order to conquer a man with just a hip sway, girls should work a lot on their bodies.
One of the main problem areas of the fair sex is the inner thigh. Even the slenderest girls are not protected from this problem, because in everyday life The inner thighs are practically not used.
And as you know, basically all the extra calories go to the lower part of the body, therefore, in order to have slender and toned legs, it is not enough just to eat right, which, of course, is also an important element in overcoming this problem. In combination with proper nutrition It is necessary to combine cardio and strength training.
Warm up before starting a workout
Any set of exercises should start with a warm-up, since a good warm-up is the key to successful and effective training. Usually it lasts from 5 to 10 minutes, and you should not neglect it, you need to warm up all the muscles so that they are elastic and you do not damage them. Light cardio (running, jumping, jumping rope) - great start warm-up, and it is also necessary to work out all the joints:
- raising and rotating the toes;
- knee rotation;
- rotation of the pelvic part and others.
After a good warm-up, you can begin to do exercises that will help you strengthen this problem area.
A set of exercises at home
The presented set of exercises is aimed at pumping the muscles of the inner thigh . This complex is designed for training both at home and in the gym.
Plie squats
This type of squats, which is also known as sumo squats, is effective for strengthening both the inner thigh and gluteal muscles, and also pumps up the front of the shin (but the main exercise for this part of the body is the heel-to-toe roll). It is very important to ensure that during this task the load is distributed specifically on the inner thigh.
You need to start doing squats while standing, with your legs spread wide apart and your feet turned outward (toes pointing outward). different sides). You need to squat slowly to feel the tension in the inner thigh muscles, hold in this position for 1-2 seconds and smoothly return to the starting position. Make sure your back is straight! You should start with 15-20 squats, gradually increasing the number of times and approaches. For greater effectiveness, this task should be performed with dumbbells or weights.
Exercise with an expander
Exercise with an expander is very convenient and effective to perform at home. This exercise is aimed at pumping up the sartorius muscle. It can be performed with two types of expander:
Spreading your legs to the sides
It is quite simple and convenient to perform at home. In addition, the load is not only on internal muscles hips, but also on lower press. The starting point is lying on the floor, arms should be along the body, and legs raised up and extended at the knees. Next, we spread our legs as far apart as possible and slowly return to the starting point. This task should be performed 20-25 times in 2 approaches. At the end of the workout, it is recommended to hold your legs apart for 20 seconds for greater effectiveness.
Leg raise
One of the most popular and simplest exercises is leg raises. Starting position - lying on your side, lean on your arm bent at the elbow. Next, we begin to raise the leg as high as possible, and then smoothly lower the leg to the starting point. It must be performed 15-20 times, 2 approaches on each leg, increasing the number of approaches over time. In addition, lifting both legs tightly pressed together while lying on your side will be effective.
Side Lunges
This task stretches the ligaments well and acts not only on our problem area, but also strengthens the gluteal muscles. It can be performed with dumbbells in your hands for greater efficiency. Starting position - legs together, arms in front of you, elbows bent. Then we lunge onto our right leg, bending it at an angle of 90 degrees, and return to the starting point. We perform 20 repetitions on each leg, 2 approaches.
Various types of jumps
Jumping - useful training for the whole body. Take a position - legs together, arms down along the body. When jumping, we spread our legs wide, clap our hands above our heads, then jump to the starting position. Repeat 20-25 times, 2 approaches.
And also this task can be performed in a slightly different variation, the starting position remains the same, however, then while jumping (in the air) we spread our legs to the sides, and at the moment of landing we collect them, returning to the starting position.
Mahi
Well strengthens both internal and outer part hips. Starting position - standing sideways to a support, holding it with your hand, legs together, back straight. We begin to swing the hip to the side, holding it for a split second at the height, and smoothly lower it to the starting point. Under no circumstances should you help yourself with your hands or back when swinging, otherwise the expected result will not occur; your back should be straight and motionless, as if “a stake is inserted into it.” It is recommended to perform this exercise 10-15 times in 2 approaches, gradually increasing.
If you perform swings not to the side, but backwards, then you can pump up back hips. With this physical exercise You can not only pump up the inner thigh muscles, but also pump up the gluteal muscles.
Lying hip adduction
The starting position of this exercise is lying on your side on the floor, raised on your elbow, the leg that lies on top is bent at the knee and placed on the floor behind the one lying on the floor. Raise the leg that lies on the floor as high as possible, while making sure that the body does not move or turn. The leg rises quite slowly so that more tension is placed on the muscles, then it is recommended to hold the leg at maximum height for a couple of seconds and also smoothly lower it to the starting position. Perform 10-15 times in 2 approaches.
Thus, by combining the whole range of exercises with proper nutrition, training 3 times a week, you can achieve excellent results that will undoubtedly please you.
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