A girl may need to pump up the inner thigh if there is a large gap between her legs. Relief powerful legs give masculinity and self-confidence to a man. In order to quickly achieve results, it is best to work out in the gym. Performing special exercises with the help of projectiles and simulators, in just 1 month you can noticeably increase the quadriceps muscle and biceps femoris, reduce the gap between the thighs. At home, it takes more time and effort to improve the shape of the legs. The lack of equipment will require increasing the intensity of training and performing more repetitions.
IT IS IMPORTANT TO KNOW! Fortuneteller Baba Nina:"There will always be plenty of money if you put it under your pillow..." Read more >>
Exercises in the gym
Classes with weights require a mandatory warm-up and stretching. Within 10-15 minutes, you need to perform cardio (working on an exercise bike, treadmill, jumping rope), after which you should devote 5 minutes to bending forward, to the sides, swinging your legs, rotating movements of your arms and body.
The most effective exercises to pump up the inner thigh in the gym:
| Name of the exercise | Execution technique | Photo |
| Reduction of legs in the simulator | In this exercise, the main load falls on the semitendinosus, thin and large adductor muscles. Information is recommended for a woman who has a "hole" between her thighs: they will help to increase the inner thigh part of the leg and remove the figure defect. Implementation Method:
| |
| Deadlift | Heavy basic exercise is not for beginners. Deadlift is recommended to be performed primarily by a young guy and an adult man who has a high level of physical fitness. It makes it possible to quickly pump up the inner and outer parts of the thigh, work out the gluteal muscles and lower back. Deadlift algorithm:
|  |
| Squats | Exercise equally well grows the muscle mass of the front, back and inner thighs. In order to create the necessary level of load, you should squat with a heavy barbell. Her weight for girls should be at least 30 kg, for men - at least 50 kg. Execution sequence:
|  |
| Leg curls in the simulator | An isolated exercise allows you to quickly pump up the hamstrings, tighten the buttocks and improve the overall shape of the legs. It is done like this:
|  |
| Barbell lunges | Due to the large amplitude of movement, lunges load all the small and large muscles of the thigh and buttocks, which makes it possible to pump them up in a short time. The weight of the projectile must be chosen in such a way that it is possible to perform the exercise with it without violating the technique. For a woman, as a rule, 20 kg is enough, for a man - 40-50 kg. Execution algorithm:
|  |
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 a doctor or trainer.
How to quickly pump up calves at home and in the gym - effective exercises
Training scheme
Between classes in the gym should be a period of time for rest. It must be borne in mind that it takes approximately 72 hours for large muscles to recover. Another 1 day must be left for muscle hypertrophy (muscle growth).
Based on these conditions, the training program in the gym may look like this:
- 1. Monday - squats and leg reductions are performed in the simulator.
- 2. Tuesday, Wednesday, Thursday - days off.
- 3. Friday - lunges, deadlifts and leg curls are performed in the simulator.
The next lesson must be started in 4 days, i.e. on Tuesday.
As can be seen from this diagram, the exercises for each subsequent workout change. This is necessary so that there is no adaptation (addiction) of the muscles to the loads.
Home workouts
When training at home, the number of repetitions in exercises should be increased by 1.5-2 times, and the rest time between sets should be reduced to 40-60 seconds. This must be done in order to achieve the high levels of muscle stress required for muscle hypertrophy.
To pump up the necessary muscles at home will help:
| Name of the exercise | Execution technique | Photo |
| Reduction of legs with a hand trainer | To pump up the adductors of the thigh, you will need a universal home simulator. The exercise is done like this:
|  |
| Deadlift | At home, in the absence of a barbell, the exercise can be performed with dumbbells. To do this, you should choose the optimal weight of the projectile, take it in your hands, holding it in front of you. This will be the starting position. The sequence of movements is as follows:
|  |
| Squeezing a sports ball with your hips | Works on the inner thigh. When performing the exercise, you should use a fitball. Implementation technique:
|  |
| Squats with dumbbells | In order to emphasize the load on the inner thigh, you should spread your legs as wide as possible, and turn your socks to the sides. The sequence of squats is as follows:
|  |
| Stretching | You can significantly increase the growth rate of thigh muscles with the help of gymnastic exercises for flexibility. It is recommended to perform forward bends, to the sides, to stretch the ligaments in the split position. Stretching should be carried out separately from the main workouts. The best option is in the morning while charging |  |
To increase the effectiveness of home training, you can use such techniques as circular training (several exercises are performed in one approach), partial repetitions (movements are performed in 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 in 2 days, i.e. on Sunday. The combination of exercises is recommended to change. For example, with squats, squeeze the fitball.
In order to pump up the desired part of the thigh in a 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, the first few sessions are recommended to be done 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 high-quality food, sports nutrition should be used: protein, gainer, amino acids.
- Every session should start with a good warm-up.
- The last meal before training should be 2-3 hours before.
- During strength work, it is necessary to take several sips of non-carbonated 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 some secrets...
The story of one of our readers, Inga Eremina:
My weight was especially depressing for me, at 41 I weighed like 3 sumo wrestlers combined, namely 92kg. How to lose weight completely? How to deal with hormonal changes and obesity? But nothing disfigures or rejuvenates a person as much as his figure.
But what can you do to lose weight? Laser liposuction surgery? Learned - not 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 consultant nutritionist. You can of course try to run on a treadmill, to the point of insanity.
The inner thighs are one of the most common problem areas. At the same time, it is worth noting that not only full, but also slender girls have shortcomings in this part of the body. In order to tighten the inner thigh, you will need special simulators 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 jelly and even shake when walking.
Skinny women have the opposite problem. As mentioned above, the inner thigh is the place where fat is stored. In the event that a person has little fat, then a gap forms between the legs. The thinner the woman, the greater that gap.
It is worth noting that in men, fat deposits on the legs are much less, fat mainly accumulates on the abdomen. So they are less likely to suffer from fat on the inner thigh.
The muscles of the inner thighs are adductor muscles. This muscle group includes thin, long adductor, large adductor and short adductor, as well as the comb muscle. The main function of this muscle group is to change the position of the thigh. In other words, with the help of these muscles we reduce and spread our legs.
How to tighten and pump up the inner thigh
Most 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 \u200b\u200bthe body is almost impossible. So if you want to remove excess fat from this place, you need a general weight loss. Some exercises are not enough, you need to reconsider yours. Most of the diets provide for the complete exclusion or serious restriction in 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 to contribute.
In addition to diet and exercise, cosmetic procedures can help to tighten this area, as well as those that help remove excess fluid from this place and make the skin more elastic. However, these procedures are auxiliary and without diet and exercise are practically useless.
What trainers are suitable for these purposes
- To perform exercises, you can use equipment such as a gymnastic ball.
- Dumbbells.
- Special simulators, some models of which can only be installed in the gym.
Of the simulators, a simulator that has special flaps, which, in turn, have special protrusions on the legs and are connected to the load, can help in putting this part of the body in order. When bringing the wings together, the load rises, when breeding it falls. The load on the muscles of the inner thigh can be adjusted. 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 dressed in soft and durable material. Thanks to the spring mechanism located at the junction of the loops, they are located at an angle of ninety degrees relative to each other.
When pressure is applied to the loops, the angle decreases, after removing the impact, they return back.
An exercise ball is simply a rubber ball filled with air.
It is worth noting that in addition to special simulators designed to work out the muscles of the inner thighs, this area can be affected by cardio equipment such as a bicycle, a stepper, and which contribute to the loss of body fat and generally put the leg muscles in order.
Buying simulators
You can buy 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 photos, a detailed technical description of the product is provided.
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 exerts on the muscles and other body systems and its types (the fact is that power loads are not useful for everyone), as well as its weight and size.
What is the price
The cost of the simulator depends on its size, the load it provides, functions and manufacturer.
Popular manufacturers
The most popular manufacturers of exercise equipment and sports equipment are CYBEX and many others.
General principles for building training for slender legs
Before you start exercising, you need to warm up the muscles by doing a warm-up. At the end of the class, you must either do stretching exercises again, or do light exercises, for example, walk or twist for five minutes. You can't just sit down and rest.
What exercises can help
Exercises that will help tidy up the inner thighs are aimed at moving the legs with effort, as well as stretching and loading them. This is the reduction and breeding of the legs, performed using special equipment and simulators, as well as without them, squatting with and without a load, etc.
Exercise technique
You can also tighten and pump up the muscles of the inner thigh at home by doing exercises that require only the desire to do them. It is worth noting that before doing exercises, for greater efficiency, the muscles need to be warmed up, that is, to perform a warm-up. You can do this with stretching exercises.
Leg raise
It is necessary to perform ten to twenty leg raises. The most popular exercise, the implementation of which does not require the use of special equipment, is the leg raise from a lying position on its side.
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 gently return it to its original position. You can perform from fifteen to twenty lifts, then roll over to the other side and work on the other leg.
In addition to lifting one leg, simultaneously lift both legs, tightly shifted, to a small height.
Exercise "scissors"
It is necessary to perform thirty crossings. Another exercise that can be performed to reduce fat in the inner thigh area, as well as to strengthen the muscles, are scissors.
It is necessary to lie on the floor, raise your legs so that the angle between the raised legs and the 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 in getting rid of excess fat on the inside of the thigh.
However, to work out this particular muscle group, it is necessary to do this exercise in a certain way.
You need to stand up, spreading your legs 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 the legs, an angle of ninety degrees is formed, and the hips are parallel to the floor.
Anatomically, a group of adductor muscles, thin and sartorius muscles, and also partially hip flexors and quadriceps pass through the inner part of the thigh. Each muscle has a specific set of functions that, when combined, help provide 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 part of the thigh, 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 hips from the inside will tighten up, get rid of all that is superfluous and acquire a beautiful relief.
There are many effective exercises that help pump up the inner thigh at home. All of them are aimed at working with this particular part. You can pay attention to the following complex.
1. At home, it is very convenient to perform an exercise such as leg adduction with expander. It perfectly helps to cope with such a task as pumping up the inner thigh muscle. It can be done with a simulator, and with a regular elastic band. In the latter case, it needs to be hooked on something, while the other end is fixed on the 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 special training apparatus for the inner thigh. It must be placed between the legs and squeezed. You need to lie on the floor, bend your knees, place the simulator between them and squeeze its handles 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 thigh, can be performed in the gym using a special machine. You need to sit on it, place your legs on the mounts, then bring them together. Exercise is good because it allows you to gradually increase the load. Complete two sets of 15-20 reps.
3. If you do not know how to pump up the inner thigh, you can pay attention to this exercise, which can be done both at home and in the gym. You can use both your own weight and a kettlebell. We take the kettlebell in our hands, put our legs very wide and spread them towards the socks. Then we squat to the parallel with the floor. Make recommended three sets of 10 reps.
4. This exercise, which helps to pump up the inner part of the thigh, is similar to the exercise with an expander, but it is performed in a block simulator, so you can adjust the weight. A special cuff is put on the leg, a block carabiner clings to it. You need to hold on to the support with your hand. Do three sets of 10-15 reps, increase the load over time.
5. Another good exercise is to spread the legs while lying down. 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, raise your legs up and spread them to the side as much as possible. Recommended to do 2 sets of 20-25 reps.
6. Plie squats
For this exercise, how to pump the inner surface of the thigh, you need to stand up straight, put your feet wider than your shoulders, turn your socks outward. Inhaling, begin to lower yourself down and take your pelvis back. The deeper you go, the better, but do it as long as you feel comfortable. As you exhale, return to the starting position by pushing your heels. Make recommended 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 the inner thigh, but also the front of the thigh and buttock muscles. Stand with your feet shoulder-width apart, toes slightly apart. With your right foot, make the farthest lunge to the right side, at the same time crouching and moving your pelvis back. Hold for a couple of seconds, then return to the starting position. Repeat the same steps for the other leg. Make recommended three sets of 10-15 reps.
When lunging, the heel should not come off the floor.
8. Mahi
Mahi is another good exercise, how to pump the inner thigh, when done correctly, help tone this area and tighten it. Take a position on your left side, lean on your hands, bend your right leg and place it in front of your left. Do it with a straight leg 15-20 swinging movements. Then turn over to the other side and repeat the same for the second leg. You can also do this exercise while standing. Try not to lie on your side so that the maximum range of motion is at the top point.
9. Another good way to pump the inside of the thigh is the “butterfly” exercise, originally from the East. You need to sit on the floor, bend your legs at the knees, spread your knees to the sides and press your heels to yourself. Shake the butterfly wings for a few minutes. Thanks to such actions, the muscles of the inner thigh are stretched.
Fitball exercises for the inner thigh
On the question of how to pump up the inner side of the thigh, a fitball can become 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 with its use:
1. Bringing legs together with a fitball
An easy way to pump your inner thigh is to squeeze the ball with your hips. You need to lie on your back, raise your legs, place the fitball between your thighs. If it’s hard for you to work with a large fitball, you can take a smaller ball. Press the ball with your hips, mentally counting to 10. Then relax the muscles. It is recommended to repeat the exercise 20 times.
2. Tilts with a fitball to the side
You need to lie on your back, grab the ball with your feet and raise your legs perpendicular to the floor. Spread your arms out to the sides and rest them on the floor. Tilt your legs first to one side, then to the other. In this case, it is important not to tear off the shoulders from the surface. Repeat exercise 10-15 times in each direction.
Yoga exercises for pumping the inner thigh
The inner part of the thigh is given a lot of attention by exercises taken from yoga. Recall at least the well-known lotus position, in which the hip joints are fully opened, and the thigh muscles are well stretched - 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 such yoga exercises:
1. "Shoemaker's Pose"
A fairly simple pose that can serve as a preparation for the lotus position. She no longer pumps her inner thighs, but tightens her and tones her. You need to sit on the floor, stretch your legs forward, stretch your head up, straighten your spine. Maintaining this position, bring your right foot to the groin area. Hold it with your hand, now carefully bring your left foot. The weight of the body must be transferred to the sciatic muscles and try to keep the balance before any discomfort appears.
2. "Noble pose"
You need to stretch your legs, put your feet together, bending your knees. Do not tear your feet apart, pull them to the body, place your heels closer to the groin area. Press your hands on your knees, try to press them to the floor. In this position, try to stay as long as you can.
3. "Pose of perfection"
You need to sit on the floor, bend your left leg. Helping with your hands, pull it to the crotch. Then bend the right leg, place it on the left ankle. Place your fingers between your lower leg and left thigh. At first, you can lean against the wall - this will simplify the exercise.
So, the exercises with which we swing 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, kettlebells, increase the weight on the simulators. Simple sets of exercises will help to pump up the muscles that support the inner thigh area, and get rid of cellulite, make legs slimmer.
Inner thigh exercise video
Just the other day I saw in a new gym (I visited it at the request of a friend) one very interesting simulator and thought: I haven’t written about this yet, maybe it’s worth it? Hi people. Today I suggest you 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 work;
- what muscles does he pump and what helps and what does not;
- what can be replaced;
- how to use it.
In addition, I will describe a home simulator of a similar design under the simple name "butterfly".
The inner thigh machine (also known as a drive machine or drive machine) is hard to confuse with any other machine. By the way, as a rule, such a design allows you to work out not only the inner part (adductor muscles), but also the opposite (abductor).
By itself, the design allows you to perform only two exercises. As you already understood - to bring and remove the hips from each other. By their nature, the exercises belong to the number of isolating, and not basic. What does it mean?
Insulating or basic
I begin my article with this information, as I consider it the main one, so as not to mislead you, dear readers and guests. In short, an isolation exercise means that you guys and men, this machine and the exercises performed in it will not help you gain mass, “pump up for the summer” and make your legs incredibly strong.
Girls, too, I hasten to disappoint: working on the inner thighs will not help in losing weight in this area. Here you need to act in a complex way - run, use aerobic exercises 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 inside of the legs. But if the simulator does not give all this to the inside, then why is it needed and what does it do?
Why and how to use this simulator
The "fun" is that the leg reduction exercise is great for training the legs as an additional exercise, if you want - grinding. Usually, isolating exercises are used by experienced bodybuilders for this. 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 whole workout, bring your legs together in the simulator.
Imagine that you have loaded your leg muscles well, and then, as they say, “hammered” them with such an exercise. It's great, isn't it? But to do without basic information alone will not work: the muscles, of course, will become stronger, but the “fat” will not go away, and the mass will not trample. And yet, perhaps, the joints will be strengthened, their mobility, blood supply and nutrition will increase if you often use this exercise.
But, in fairness, I will say that the simulator for the inside is unique in its kind: it is almost impossible to replace it (reducing the legs) with any other exercises. At least, I meet such people very rarely: God forbid, I have some experience ... Except maybe bringing your legs in a block simulator, when you hook a cable on your leg. And then - there is a slightly different nature of the load. But do you often see a similar simulator?
The way to work on the simulator is as simple as “five cents”: you sat down, set yourself the necessary resistance weight and bring your legs together. Fortunately, the seat provides all the comfortable conditions for doing 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 breeding - 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: long, large, iliopsoas, comb, thin, tailor and others. You won't be able to see these muscles, even if you have them 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 have injuries to the hip joints, serious damage to the adductor muscles to work. The exercise is not difficult, but as a development of the functionality of the lower extremities, it is quite a working apparatus.
"Butterfly" or simulator for home
It is noteworthy, but the modern market can provide almost everything your heart desires. For example, a butterfly simulator for bringing legs together right at home. The design is simple: two levers and a spring. By type of simulators - expander. It is both compact and convenient, as I see it (I myself have never held it in my hands). But, judging by the happy faces of those involved with him, everything is “normal”.
Butterfly work. Just squeeze it between your legs and bring your legs to each other. It is possible to work only on 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 expediency of working on such a simulator: I would prefer working with my own weight or with dumbbells, if we are already talking about doing homework. Although, something is better than nothing, better than nothing - not everyone has the opportunity to systematically visit gyms or do lunges even at home.
Sincerely, Vladimir Manerov
Subscribe and be the first to know about new articles on the site, right in your mailbox.
As you know, slender, graceful, toned legs have a rather strong effect on men. However, in order to conquer a man with just a swaying of the hip, girls should work a lot on their bodies.
One of the main problem areas of the fair sex is the inner thigh. Even the most slender girls are not protected from this problem, because the inner thighs are practically not involved in everyday life.
And as you know, basically all the extra calories go exactly to the lower 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, you need to combine cardio and strength training.
Warm-up before starting a workout
Any set of exercises you should start with a warm-up, as a good warm-up is the key to a successful and effective workout. It usually 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, jump rope) - great start to the workout, and it is also necessary to work out all the joints:
- lifting and rotating socks;
- knee rotation;
- rotation of the pelvic part and others.
After a good warm-up, you can begin to perform 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 squat, which is also known as the sumo squat, is effective for both strengthening the inner thigh and gluteal muscles, and also pumps the front surface of the lower leg with its help (but the main exercise for this part of the body is rolling from heel to toe). It is very important to ensure that during this task the load is distributed precisely on the inside of the thigh.
It is necessary to start doing squats while standing, legs wide apart and feet turned outward (socks look in different directions). It is necessary to squat slowly to feel the tension of the internal muscles of the thigh, linger 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 efficiency, 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 the tailor muscle. It can be performed with an expander of two types:
Leg extension to the side
It is quite simple and easy to do at home. In addition, the load goes not only to the inner thigh muscles, but also to the lower press. Starting point - lying on the floor, arms should be along the body, and legs raised up and extended at the knees. Next, we spread our legs to the sides as much as possible and slowly return to the starting point. This task should be performed 20-25 times in 2 sets. At the end of the workout, it is recommended to hold the legs apart for 20 seconds for greater efficiency.
Leg raise
One of the most popular and simple exercises is leg raises. Starting position - lying on your side, lean on your arm, bent at the elbow. Next, we proceed to raise the leg as high as possible, and then slowly lower the leg to the starting point. It must be performed 15-20 times, 2 sets for each leg, increasing the number of sets over time. In addition, it will be effective to raise both legs, tightly compressed together, lying on your side.
Lunges to the side
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 hand for greater efficiency. Starting position - legs together, arms in front of you, bent at the elbows. Then we lunge on the right leg, bending it at an angle of 90 degrees, and return to the starting point. We perform 20 repetitions on each leg 2 sets.
Various types of jumps
Jumping is a healthy workout for the whole body. Take a position - legs together, arms lowered along the body. In the jump, we spread our legs wide, perform a clap above our head with our hands, then jump to the starting position. Repeat 20-25 times for 2 sets.
And also this task can be performed in a slightly different variation, the starting position remains the same, however, then in the jump (in the air) we spread our legs to the sides, and at the moment of landing we collect, returning to the starting position.
Mahi
Well strengthens both the inner and outer thighs. Starting position - standing sideways to the support, holding on to it with your hand, legs together, back straight. We begin to swing the hip to the side, holding a fraction of a second at a height, and smoothly lower it to the starting point. In no case, when swinging, do not help yourself with your hands or your back, otherwise there will be no expected result, the back should be even and motionless, as if "a stake is inserted into it." It is recommended to perform this exercise 10-15 times in 2 sets, gradually increasing.
If you perform swings not to the side, but back, then you can pump up the back of the thigh. With the help of this physical exercise, you can not only pump the internal muscles of the thigh, but also pump up the gluteal muscles.
Lying thigh adduction
The starting position of this exercise is lying on your side on the floor, rising 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. We raise the leg that lies on the floor as high as possible, while making sure that the body does not move, does not turn. The leg rises rather slowly so that more tension falls 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 its original position. Do 10-15 reps for 2 sets.
Thus, by combining the whole complex of exercises with proper nutrition, exercising 3 times a week, you can achieve excellent results that will undoubtedly please you.
Attention, only TODAY!
