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.
Do you want to achieve slender toned legs, but the fat on the inside of the thigh does not allow you to get closer to your desired goal? We offer you a unique selection of exercises for the inner thigh without equipment + completed lesson plan which can be performed even at home.
On the inside of the thigh are the adductors of the thigh (adductors), which are most effectively worked out with the help of isolating exercises. But in order to lose weight in the inner thigh, in addition to strengthening the adductors, you must also eliminate the fat layer that is located above the muscles.
Ready-made training scheme for the inner thigh
We offer you a ready-made training scheme that will help you not only work out the adductor muscles qualitatively, but also enhance the fat burning process. This scheme includes 3 types of exercises for the inner thigh:
- Standing exercises (squats and lunges)
- Cardio exercises (with an emphasis on the inner thigh)
- Floor exercises (lifts and leg extensions)
Those. your workout should be divided into three segments, roughly equal in time. For example, if you train for 45 minutes, then give each group of exercises 15 minutes. If you train for 30 minutes, then each segment will last 10 minutes. Thanks to this scheme of exercises for the inner thigh you will tighten the muscles, reduce the fat layer, improve the lines of the legs.
Below are illustrative pictures of exercises for the inner thigh and ready-made execution schemes. You can take our version of classes, or you can create your own own program. But before we go directly to the exercises, let's clarify some points on the features of training on the inside of the thigh.
Essential Questions and Answers for Inner Thigh Workouts
1. What if I am a beginner?
If you are just starting out, then allocate no more than 15-20 minutes a day. Take breaks, keep a moderate pace, and gradually increase the time of the sessions, the number of repetitions and the complexity of the exercises.
2. What if I don't like cardio?
Cardio exercises not only help burn additional calories, but also enhance the fat burning processes in the body, so you should not neglect them. Without cardio, the effectiveness of exercises on the inside of the thigh decreases many times. It is not necessary to perform cardio exercises to the last of your strength, keep a moderate pace that you can handle.
3. What to do with diseased joints and varicose veins?
In this case, jumping, lunges and squats are undesirable for you. If there are contraindications or discomfort during training, then it is better to perform only exercises lying on the floor - they are the safest.
4. Is it possible to lose fat on the inside of the thigh without changing the diet?
As you know, the body begins to consume fat when it receives less food than it needs for energy. Therefore, without reasonable dietary restrictions, you will only strengthen the adductors, but the fat on the inside of the thigh will remain intact.
5. How can the proposed exercises be made more difficult?
You can easily make your inner thigh exercises more difficult by using leg weights or dumbbells. (although dumbbells are not suitable for all exercises) . You can also use a fitness elastic band - this is one of the most effective devices for strengthening leg muscles.
6. How often do I do inner thigh exercises?
Exercise no more than 2-3 times a week. On average, it is enough to devote about 1 hour per week to the problem area. It is also very important to train not only the adductors, but also the quadriceps, hamstrings, muscle corset and gluteal muscles. It does not make sense to deal with only a separate muscle group - you need to train the whole body as a whole. Be sure to check out:
The first segment of the workout: exercises for the inner thigh while standing
During squats and lunges, watch your posture, your back should remain straight, the knees should not go beyond the socks. Also, try not to tip your back forward and do not bend your lower back, otherwise the load on the muscles of the legs will decrease. If you do not have enough eversion in the hips (knees do not look in opposite directions) , It's OK. Choose the most stable position possible for you. Do your inner thigh exercises to the best of your ability.
If you have trouble keeping your balance in a plie squat (with legs wide apart and feet turned) , That you can use a chair as a support. This selection of exercises will help you work out not only the inner side of the thigh, but also the gluteal muscles and quadriceps.
Exercises:
2. Plie Squats with One Toe Raise
Execution scheme:
We offer you 3 options for combinations of exercises to choose from. The number of repetitions is indicated next to the exercise. If you are a beginner, do the minimum number of repetitions.
Your workout will consist of 6 exercises that are repeated in 2-3 circles. Rest between exercises 15-30 seconds. Rest between rounds 1 minute.
Example 1:
- 25-35 times 20-30 times 20-30 times 10-15 times on each side
Example 2:
- Plie squats with one toe raise (right leg): 20-30 times 10-15 times on each side
- Plie squats with one toe raise (left leg): 20-30 times
- Lateral lunge on toes (right leg): 10-20 times 20-30 times
- Lateral lunge on toes (left leg): 10-20 times
Example 3:
- 20-30 times
- Side lunge (right leg): 15-25 reps 20-30 times
- Side lunge (left leg): 15-25 reps 10-15 times on each side 25-35 times
You can alternate between the 3 inner thigh combinations, choose just one, or create your own exercise plan. After completing the squat and lunge segment, move on to cardio exercises for the inner thigh.
The second segment of the workout: cardio exercises for the inner thigh
Plyometric (jumping) training is one of the most effective ways to burn fat in the lower body and shape lean legs. If you have no contraindications, then cardio training should definitely be part of your fitness plan.
The presented cardio exercises for the inner thigh are formed level from easy to hard. You can choose only a few exercises that suit your level of difficulty or alternate groups of exercises with each other. Perform exercises only in sneakers!
Exercises:
3. Plank jumps with leg extension
Execution scheme:
An example of a cardio workout for the inner thigh for beginners:
- Plank jumps with leg extension
Exercises are performed according to the scheme: 30 seconds of work + 30 seconds of rest (e.g. doing Jump Jumps for 30 seconds, then 30 seconds rest, then move to Plyometric Side Lunge - 30 seconds, then 30 seconds rest, etc.) . We repeat the exercises in 2 circles, in the second circle we perform a side lunge on the other leg. 1 minute rest between rounds. This type of cardio workout will last 10 minutes.
Advanced Inner Thigh Cardio Workout Example:
- Plank jump with leg extension
Exercises are performed according to the scheme: 45 seconds of work + 15 seconds of rest (e.g. Jump into a wide squat for 45 seconds, then rest for 15 seconds, then move on to Jump in the plank with legs apart - 45 seconds, then 15 seconds rest, etc.) . We repeat the exercises in 2 circles, between circles 1 minute of rest. This type of cardio workout will last 10 minutes.
After cardio exercises, we move on to exercises for the inner thigh on the floor.
The third segment of the workout: exercises for the inner thigh on the floor
These inner thigh exercises are done on the floor. They are low-impact and do not put a load on the joints and blood vessels, so you can perform them if you are worried about your knees or varicose veins. While exercising, try to keep your leg muscles tense and your stomach toned.
Exercises:
Thank you youtube channels for the gifs: mfit, Linda Wooldridge, Jessica Valant Pilates, Christina Carlyle.
Execution scheme:
We offer you 3 options for combinations of exercises for the inner thigh to choose from. The number of repetitions is indicated next to the exercise. If you are a beginner, do the minimum number of repetitions.
Your workout will consist of 8 exercises that are performed in 1-2 circles. Rest between exercises 15-30 seconds. Rest between rounds 1 minute.
Example 1:
- 25-35 times
- Inner thigh leg lift (right leg): 15-25 reps
- Leg lift for the inside of the thigh (left leg): 15-25 times 30-40 times
Example 2:
- Circular movements lying on your side (right leg): 15-30 times
- Circular movements lying on your side (left leg): 15-30 times
- Shell complicated (right leg): 15-25 times 20-25 reps for each leg
- Shell complicated (left leg): 15-25 times
- Raise of the closed legs (right side): 10-20 times
- Raise of the closed legs (left side): 10-20 times 15-25 times
Example 3:
- Adduction of the thigh lying on its side (right leg): 20-35 times
- Adduction of the thigh lying on its side (left leg): 20-35 times
- Shell (right leg): 20-30 times 15-25 times
- Shell (left leg): 20-30 times
- Leg raises with a chair (right leg): 15-25 times
- Leg raises with a chair (left leg): 15-25 times 20-30 times
You can alternate between the 3 inner thigh combinations, choose just one, or create your own exercise plan.
Basic rules for exercises for the inner thigh
1. Always start your workout with a warm-up and end with a stretch. Never train without warming up, otherwise you risk injury!
2. During the exercises for the inner thigh, you should feel the target muscles. Hold your body collected and concentrated , do not exercise thoughtlessly and laxly.
3. Try to periodically change exercises, do not constantly perform the same exercises. Don't let your muscles adapt to the load.
4. If cardio exercises are especially difficult for you, then you can start your workout with them, and not with squats and lunges. But do not put cardio at the end of the session, exercises for a local zone are best done after aerobic exercises to increase blood circulation in the target area of the body.
5. Remember that the inner side of the thigh will only decrease with general body weight loss therefore, a prerequisite for getting rid of fat in this area are reasonable dietary restrictions.
6. Isolation exercises for the adductors are very useful for eliminating the problem area on the inner thighs, but do not forget about exercises for the rest of the muscles of the legs and core. With a balanced work on all muscle groups, you will reach your goal much faster.
7. Remember that fat does not melt in the part of the body that you pump hard. The whole body is emaciated. But you can help him eliminate the problem area by doing interval training and working on body tone.
8. If you like to use ready-made video workouts, then be sure to see our selection :
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.
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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.
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In ordinary life, the inner surface of the thighs is practically not involved. Therefore, even in super-thin women, this part of the legs can be the most problematic area. You can tighten the inner thighs and get rid of excess fat accumulations with the help of regular sports exercises.
They must be performed three times a week, otherwise you will not achieve the desired result. You also need to remember that doing the same exercises all the time is undesirable, since this may also not give good results.
You can pump up your legs well in the gym on special leg simulators, which we will discuss in more detail below. If desired, it is also good to pump up and tighten the inner surface of the thighs at home.
Reduction of legs on the simulator: nuances and description
Most likely, many noticed in the gym that girls (actually, like guys) have their favorite simulators and exercises that they like best.
One of these machines is a simulator for breeding / advancing legs, which is designed to work out the outer / inner thigh.
This part of the legs is most problematic many girls, and therefore, at every opportunity, women use the appropriate simulator. Whether this is good or not, we will try to consider below.
Anatomical atlas
The main reason for the popularity of the leg trainer among women is that its main purpose pump up adductor muscles(the area between the legs), make them more rigid, elastic and, as a result, save the girl from various "jelly" in this area.
In other words, the inner surface of the thighs (which is called adductors) is an aesthetically important part of the legs for any girl, while men are not indifferent to this area, and they want to see it pumped up in their chosen ones, not hanging.
First of all, the adduction simulator (simulator for reducing legs) designed to strengthen three adductor muscles - large, long and short adductor. At the same time, the tailor, comb and thin muscles are activated (the first runs along the entire length of the thigh), thus, the muscles of the ilio-tibial tract are tightened.
By and large, it should be noted that the adductor muscles are considered one of the most relatively extended and large leg muscles - this is a huge complex of muscles deep in the groin and inner thigh.
They are difficult to find, as they are "buried" under the rest of the muscles, for example, the quadriceps. But you can be sure that you use these muscles when standing up, climbing mountains and climbing stairs.
Due to the fact that the adductor muscles are almost not involved in everyday life, they are underdeveloped and therefore their pumping needs to be given great attention.
The benefits of reducing legs on the simulator
When doing leg reduction on the simulator, you can count on the following:
Exercise technique
Technique for performing leg reduction. This is one of the simplest exercises in which it is almost impossible to make a mistake. Directly adduction refers to the movement of a part (in our case, these are the legs) of the body towards its center.
When you sit down on the simulator, the movement of the legs consists in overcoming resistance while bringing the hips together, which initially diverged from each other.
First stage. Go to the simulator and put the required weight weights. Then adjust the size of the saddle so that you feel a slight stretch of the adductors when the hips are located on the soft pads (pillows that are located on the side).
Keep your back straight and well pressed against the back of the barre. Grasp the handrails from below with your hands, and bend your legs at a right angle at the knee (a little more is possible). Open your hips, taking them to the level of a given width of the simulator. This is the original position.
Second phase. Inhale, as you exhale under control, begin to squeeze your legs. Keep them straight, keeping your knees above your feet. At the final point of the trajectory, squeeze the hips together as much as possible and linger for a few seconds.
Third stage. Slowly, while inhaling, start spreading the rollers and stop them in a position slightly not brought to their original position in order to maintain tension in the trained area of the hips all the time. Repeat the exercise a certain number of times.
In order to get the maximum effect from the exercise, follow the recommendations below:
- slowly spread your hips, slightly not bringing them to the starting position;
- do not "plop" the weight when you return it to its original position;
- when performing the exercise, do not crawl with your buttocks on the seat of the simulator and do not move the body;
- in between exercises, stretch the adductor muscles, with the help of, for example, sitting in the Lotus position, pressing your knees with your palms;
- if you feel that on the last approach it is no longer possible to do the exercise for the maximum amplitude, then you can use a quick series of short repetitions;
- do the exercise as an additional (finishing) during the training of the adductor muscles and leave it at the end of the workout after the main volume has been done.
Reducing the legs on the simulator to remove fat from the inside of the thighs
If you ask a question to girls who constantly work out on the leg reduction machine: what do you want to achieve with the help of the adduction machine, then many of them will tell you - I want the inner thighs to lose weight.
But you need to understand that this will never happen, since this machine is used to strengthen the adductor muscles, and not to remove fatty layers - these are two different types of tissue, and strengthening the muscles will in no way lead to burning the fat that covers them.
Even when you burn calories while exercising, you can't remove fat in a local (separately taken) zone.
Exercises on simulators are effective in that they make it possible to concentrate on the load, directly on the necessary parts of the body, since in this case there is no need, in addition to performing the movement, to also monitor the balance and coordination of movements.
This is convenient not only for beginners, but also for more experienced people, since this way you can increase the load. The most popular simulator for the inner thigh is Hackenschmidt simulator. With it, you can do several exercises.
Exercises for slimming the buttocks and thighs
Also, the inner surface of the thighs can be tightened by performing the following exercises:
Therefore, when for some reason you do not have the opportunity to deal with weights or there are some contraindications from the doctor, the fitball can effectively replace them.
How to squat
Squats are the simplest, but also the main element of exercises for the buttocks and hips. Both regular squats and squats with weight - with a barbell or dumbbells - are effective.
It is advisable to do exercises with a barbell on a power machine for weight loss of the hips, this will make it possible to give to the gluteal muscles and thigh muscles concentrated load without being distracted by maintaining balance.
If you squat with free weights, then carefully follow the correct execution of the exercises. But anyway, there are some recommendations to follow for more effective squat workouts:
- The bar should be taken with an overhand grip.
- It is necessary to squat as deeply as possible, practically sitting down on the heels, and the hips must touch the calves.
- Control your breathing - exercises must take place on "inhale-exhale".
- Fix the position of the back while doing squats.
- The number of repetitions will depend on the athlete's fitness, but be careful not to overload the muscles - feelings of pain will not contribute to the regularity of training.
As in any sport, exercises for the correction of the gluteal muscles and thigh muscles will be effective only with the right balanced diet and observance of the principle of regularity. By following these rules, you will be able to achieve results that attract outside attention in a very short time.
Everyone wants to have a beautiful figure. However, some people, due to a slow metabolism or an unhealthy lifestyle, tend to be overweight. Often, excess fat accumulates on the thighs. Fortunately, there are many effective exercises with which you can cope with this problem.
Warm up
The purpose of the warm-up is to improve blood circulation to supply oxygen to the tissues and warm up the joints. Warm-up exercises before leg workout:
- rotation of the pelvis;
- rotation of the knees;
- ankle rotation.
It is recommended to warm up from top to bottom, so the first step is to perform circular rotations of the pelvis. Then you need to warm up the knee joints, you need to put your legs wider than your shoulders, put your palms on your knees and start performing circular movements. After that, you should warm up the ankle.
Exercise at home
In order to achieve the desired result, you need to train regularly. You should do 4-5 workouts per week. Each exercise must be performed in 3-4 sets, 15-20 repetitions. This number of repetitions is considered optimal for burning subcutaneous fat.
sumo squats
This exercise is performed both with weights and without it. As additional weight, you can use dumbbells or other improvised means.
How to do it: put your feet slightly wider than your shoulders, and turn your socks to the sides. Keep your back straight, do not slouch, squat slowly until a right angle is formed.
If you find it difficult to keep your balance, you can go, for example, to the wall and lean on your hands. This exercise should definitely be included in the regular program, since it is most effective for training the muscles of the thighs.
Rolling or shifting weight from foot to foot
Feet wider than shoulders, hands on the belt (if you perform with additional weight, then keep them in front of you), sit down on one leg, stretch the other leg forward as much as possible. The back must be kept straight.
After squatting, you should shift the weight to the other leg and repeat the exercise. Squat and weight transfer must be performed smoothly. Also, in order to avoid injuries, you need to ensure that there are no sharp corners in the knees.
Adduction of the hip, lying on the side
In the prone position, it is necessary to lean on the lower hand, while the upper one should be placed in front of you. The leg that is on top must be bent at the knee. Keep the lower leg straight, turn the toe towards you. To perform the exercise, you need to raise the lower leg, you should try to turn the heel up.
After 15 repetitions, you need to change sides, lie on the other side and perform the same exercise with the other leg.
Pelvic lifts
You may need a ball to complete this exercise. But, if the ball is not available, you can practice without it.
To take the starting position, you need to lie on your back, bend your knees, hold the ball between them and put your feet on the floor.
Technique: On exhalation, you should raise the pelvis as high as possible, while squeezing the ball with your knees, linger at the top point for 3-5 seconds, and then slowly return to the starting position.
Breeding and mixing legs lying down
Lie on your back, place your hands behind your head, raise both legs to form a right angle with the floor and spread them as wide as possible to the sides. It is important to ensure that the lower back does not come off the floor.
If you feel that the exercise is easy for you, you can put weights on your legs.
Exercise "scissors"
This exercise, in addition to perfectly pumping the inner thigh, also gives a load on the abdominal muscles.
It is necessary to lie on your back, put your hands palms down and lean on your forearms. Then raise your legs off the floor and stretch out your socks. After that, first the right leg needs to be raised a little higher and with a sharp movement make a swing to the left, with the other leg at the same time it is necessary to perform the same movement to the right. Then repeat, only the left leg should be at the top.
This exercise must be performed for 40-60 seconds, 3-4 sets per workout.
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Exercises in the gym
Some people prefer to work out at home, while others prefer to go to the gym. If you belong to the latter, then especially for you, below are effective exercises for working out the inner thighs.
Squats
Squats are the most effective exercise for working out the hips. Therefore, it must be included in the training program. The weight of the bar must be selected in such a way that 12-15 repetitions can be performed.
Technique: stand facing the bar, straighten your back, then move the bar to the trapezius muscles. Grab the bar with your hands and straighten up.
The legs are shoulder-width apart, the socks are slightly turned to the sides, the back is even. Make sure that the weight of the bar is evenly distributed. After taking a deep breath, perform a deep squat and return to the starting position as you exhale.
Since this exercise is traumatic, it is recommended to perform it for the first time in the presence of a trainer or someone more experienced.
Reduction of legs on the simulator
Another effective exercise. For its implementation, you will need a special simulator, which can be found in any gym.
Method of execution: sitting on the simulator, it is necessary to bring the hips as close as possible while inhaling, linger for a few seconds and smoothly return to the starting position while exhaling.
To avoid unwanted damage, this exercise should be done slowly.
Lunges with dumbbells
In terms of effectiveness, this exercise is inferior, perhaps only to the squat. With it, you can pump the inner thighs, buttocks and quadriceps well.
To begin with, it is important to stand up correctly, for this you need to straighten up, put your legs a little narrower than your shoulders, and also take dumbbells in both hands. Next, you need to take as far as possible a step forward with your right foot, while the left should remain in the starting place and, while inhaling, do a squat. Then, as you exhale, you need to push off and return to the starting position. Run again, but now step forward should be done with the other foot.
For safety reasons, you need to ensure that the knee of the leg with which you are stepping forward does not go forward, it should be in line with the feet.
You need to do 12-15 repetitions, 2-3 sets per workout. Over time, the number of approaches can be increased. Breaks between sets should be about 2 minutes. The weight of the dumbbells also needs to be gradually increased.
Leg extension on the simulator
This exercise is designed to work out the quadriceps femoris. It is recommended to perform it before squats for warming up or at the end of a workout.
Technique: while sitting in the simulator, you need to take hold of the handles on the sides, bend your legs at the knees and place them under special rollers. Then, while inhaling, raise, straightening your legs. And as you exhale, return to the original position.
You should not straighten your knee joints too much, you need to perform the exercise slowly, it is important to keep your back straight.
What errors can occur when performing this exercise is shown in the following video:
This video shows a set of effective exercises. After watching it, you will learn how to quickly get rid of excess fat on the inner thighs and bring the figure back to normal.
How to burn thigh fat 5 times faster?
As you know, subcutaneous fat burns evenly, so it is advisable to add running to the above exercises. After all, running is considered the best exercise to combat excess weight. You can run in the morning and evening, or just before training.
It is more beneficial to run in the morning in the fresh air, but you can also use a treadmill. It can also become an alternative to running. By including this exercise in your training program, you will achieve the desired result several times faster.
Getting rid of excess fat in problem areas is not as difficult as it seems at first glance. The main thing to remember is that the secret to a slim figure is regular exercise and a special diet. By following these simple exercises, you can significantly improve your figure in just a few months.
