Exercises for the inner surface. The best home exercises for the inner thigh

Beautiful and slender legs are every woman's dream. But it is important that the legs are not just free of fatty layers under the skin, but firm and taut. Few of the fair sex pays attention to the elasticity and strengthening of the inner thigh. Strengthening the legs can only be done by performing special physical exercise, what this material will actually tell about.

To quickly and effectively train inner part hips, you can sign up for a gym and exercise under the supervision of a trainer. But at the same time, the cost of visiting the gym and paying for the services of a personal trainer will entail considerable costs, so if you are not ready for such sacrifices, then you can strengthen your hips at home, which we will actually find out about later.

How to tighten and pump up your inner thigh?

The scissors exercise helps to effectively tighten the inner thighs. It can be performed in three versions. The first option is suitable for those who are not yet ready for high strength loads and who have little physical training. The second option is more complicated than the first, since the abdominal muscles are involved in addition. And the third option is for people with good physical fitness and endurance.

• 1st option. First you need to lie on your back, put your hands under your ass and at the same time press your back tightly to the floor. Then raise your legs 30 centimeters from the floor, spread your legs to the sides and cross your legs. Keep your inner thighs tense. The exercise must be repeated 20 times, then take a 20-second break and do 2 more such approaches.

• 2nd option. In the supine position, stretch your arms along your torso, slightly raise your head and shoulders. The loin should fit snugly against the floor. Raise your legs 30 degrees from the floor and cross your legs. Do the exercise about 25 times. Then take a 30 second break and repeat the exercise again. The number of approaches is 3 times.

• 3rd option. Lying on your back, lift your legs 90 degrees and make divorces to the sides. First, spread your legs wide with your torso and arms, lift up, as if you pump out the abs, then bring your legs together and at the same time put your torso on the floor. The exercise is done 20 times in 3 sets with a 30 second break.

Alternatively, you can do the scissors exercise without crossing your legs. The legs should be raised 30 centimeters from the floor, with the arms straight along the torso. First spread your legs wide apart, then bring them together, but not completely. Leave a 20 cm gap between them. There should be 20 of these reps. Do 3 sets of 20 repetitions in total. After completing these exercises, it will also be effective to do pelvic floor exercises.

A set of exercises at home

If you do not have the opportunity to carve out a couple of hours of free time to study in gym, and problem areas of the thighs require urgent intervention, then organize effective home workouts for yourself. Provided regularity and self-control, you can achieve no less tangible results than in the gym. Just do not immediately start complex physical exercises.

To home workout was not very exhausting and as effective as possible, start it with a little warm-up. So you prepare problem muscle groups for the main part of the exercise, avoid unpleasant injuries, accidental sprains. Jumping rope or a short jog on a treadmill are great for warm-up. A warm-up will set the desired mood and tone for the body, and will push you to intensive fat burning. After that, proceed to the main exercises of the complex.

Wide squats

In terms of efficiency and energy consumption, only a few exercises can compare with wide squats, or Sumo squats, as fitness trainers often call them because of the maximum spread legs. When performing such squats, the main load falls on the muscles. inside hips - quadriceps, and together with them the zones of the back and buttocks are indirectly worked out.

Extend your legs to the sides with your knees outward as wide as possible. It is desirable that the angle of rotation of the socks is 50-70 degrees, but at the same time you can squat without losing balance. Keep your back perfectly straight, if you fail, then bend it a little, making the spine more rounded. Bend your legs slowly and squat as deep as possible, then lift up just as smoothly.

Remember to keep your spine straight and not bend. Make movements, avoiding sudden attacks - smoothly, carefully. When you feel that you have mastered this exercise, complicate it with a load - dumbbells - and perform squats, holding it alternately in each hand or with two at once. This exercise should be done for 1-2 minutes in 2 sets with a half-minute interval.

Weight transfer in a squat (rolls to the right and left)

This exercise can also be done with or without weights, depending on your fitness level. Sit down on your supporting leg to a 90-degree angle at the knee. Set the other leg as far as possible to the side. Keep the body straight, palms can be resting on the hips or held in front of you.

With a smooth movement, transfer the weight from one leg to the other, as if rolling the pelvis along the floor. At the same time, the back should be flat, and the pelvis should not rise up (at one point you will want to straighten both legs). There should also be no sharp angles in the knees - this is unsafe for the joints.

Perform rolls in three sets of 20-25 times (right and left - this is once). The inner thigh will work harder in this exercise if you take additional weight in your hands - a dumbbell or pancake. Adjust the load according to your sensations.

Mahi

To do this exercise at home, you will need a chair. Stand behind the chair, at a distance of about 30-40 cm from it. Leave your hands on the back of the chair. To make it easier to maintain balance, lean forward slightly. We transfer the body weight first to right leg, and swing to the side with the left foot.

Do 15-20 swings for each leg, you can do several approaches. In order to pump the muscles of the press in these actions, you just need to make sure that he is tense when performing the exercise.

Squats

We get straight. Spread the legs shoulder-width apart. If you're in the gym, then you can do these empty bar squats. At home, you can pick up a towel or just do it with your arms straight. So, put your hands in front of you. At the same time, your socks look to the sides. Start doing deep, slow squats.

When doing them, make sure that the knees do not visually go over the toes of the feet. Also, be careful not to bend your back too much. It is very important to squat low enough, in this case the effect will be felt. With these actions, the buttocks are also worked out, the calf muscles additionally work, in general such squats are extremely useful for the girl. Ideally, you need to do three sets of such squats 10 times.

Martin

This is where the exercises for the inner thighs, strengthening and losing weight, which Anita Lutsenko advises, end. It remains to make the last leap - the usual "swallow". Those who still struggle to balance are allowed to stick to the chair.

Just lift one leg back, leaning slightly forward. Hands on the sides like wings. According to Lutsenko, the trick of this exercise for the inner thighs is that both the inner and the back surfaces work when balancing.

Perform as long as there is strength, and another 5 seconds after that.

Expander

To complete it, you need an expander: in the form of an ordinary wide elastic band, or a ready-made simulator. If you have an elastic band at hand, then one end of it must be securely fastened to something, and the other to the leg. Stand up straight, leaning on the support and begin to move the leg with the elastic to the side, trying to pull the expander as much as possible, then return to its original position. Two sets of 20 reps per day should be sufficient.

If you have a special simulator, then you need to place it between your legs and try to squeeze as much as possible. The starting position for this exercise can be - lying on your back, legs bent at the knees, or sitting on the edge of a bed, sofa, couch, chair, and so on, the expander is clamped in either case between the knees. Two sets a day, 20 reps each.

Effective exercises for slimming the inner thighs

Even very slender girls probably faced the problem of excess volume or lack of tone on the inner thighs. This "lazy" part of the leg is almost not involved in daily activities, and even many complex leg exercises do not properly work out the muscles of the inner surface. Therefore, without purposeful special training this is indispensable. Let's look at a few examples of exercises that will help your inner thighs to be firm and taut.

There are many types of exercises for this muscle group, and among them you can easily choose the right one - the one that better than others will allow you to "feel" the muscles being trained. But don't stop at one exercise. For greater efficiency, it is better to choose a set of 2-3 types of exercises, and work out each leg in turn. The number of repetitions of the exercise should be maximum, so try to increase this figure with each workout. At the moment when you can do 35-40 repetitions, it is better to add weighting materials to your legs so that the workout is more intense and takes less time.

Squat-Based Internal Thigh Exercise

This exercise is best for beginners and is very simple and easy to control the intensity of the exercise.

Starting position- standing, legs turned with heels to each other at a great distance, so that the feet form one line (2nd dance position), hands on the belt. Squats down are made from this position. It is necessary to descend as low as possible, but at the same time so that the knee in no case goes beyond the line of the toes. If you can still go lower, and the knee is already bent too much, you just need to spread your legs wider. At the same time, it is very important to ensure that throughout the entire session, the feet maintain their original position - they are facing each other with their heels and form 1 line.

Exercise for the inner side of the thigh with abduction of the leg

This is one of the most effective exercises. It is suitable for all levels of training, and differs in the starting position and the number of repetitions.

Starting position- lying on your side, legs one on top of the other, back and knees straight. We put the lower hand under the head, and put the upper one forward for balance. We bend the upper leg at the knee and put it forward also for balance (for beginners, you can put your leg back). From this position, slowly raise the lower leg and lower it back, not lying on the floor. It is important to ensure that the knee of the lower leg is straight and that the body remains in balance and does not fall either forward or backward.

Exercise for the inner thighs "Scissors"

This exercise is good because it simultaneously pumps up not only the legs, but also the lower abdomen, which is also very problematic.

Starting position- lying on your back, legs together, raised to an angle of 90, toes are taut, the lower back is pressed to the floor, arms are spread out to the sides for balance. From this position, we slowly spread our legs to the maximum distance (while the socks are on ourselves) and bring them to their original position (the socks are pulled again). It is important to ensure that the angle of the legs and the floor remains straight and that the lower back is firmly attached to the floor.

I must say that I am a big fan of exercises that can be done at home.

Isn't it great being in a cozy and comfortable atmosphere own home, work on the body? And you don't need to buy any training equipment or additional equipment!

Today I will talk about exercises that will allow you to tone your inner thighs without leaving your home!

1. Plie squats

The classic squat is an extremely effective hip exercise.

But since your task is to put them in proper shape inner surface then I would recommend plie squats.

Stand straight with your feet shoulder-width apart. The socks should be turned outward at a 45 ° angle.

Begin the exercise by dropping into a squat as if you were sitting on an invisible chair.

2. Plie squats with jumping

If you want to make the previous exercise more intense, then add jumping to it!

Rising from a squat, push off with your feet from the floor and in a jump, touch the soles of your feet to each other.

To engage target muscles and prevent injury, you need to be sure all movements are performed correctly.

3. Raising the leg, lying on its side

Lie on your right side and place your elbow so that it is directly under your shoulder.

Bend your left leg and place it in front of your right.

Tighten your core muscles and relax your feet.

Perform rhythmic up and down movements with your right foot.

To avoid disproportionate muscle development, do the same number of reps on each side of the body.

4. "Scissors"

In addition to the inner thighs, "scissors" allow you to work out the lower part of the press.

This video shows the alternating up and down movements of the legs, but you can also move them crosswise.

Stretch your toes forward and work in small strides to engage the target muscles even more.

5. "Bouncer" with crossed legs

This exercise is similar to the usual "bouncing", however, as you guessed from the name, every time you land, you need to cross your legs.

6. Glute bridge

Lie on your back, bend your knees and bring them together.

Lift your pelvis up and then lower.

As the name implies, the bridge works the buttocks, but it is also a great way to tone the inner thighs, so you kill two birds with one stone!

7. Squat with support on the wall

Sounds easy?

In fact, this static exercise is much more difficult than it might seem at first glance.

But on the other hand, he does not lack efficiency!

Lean with your back against the wall and spread your legs as if preparing to do squats.

Lower yourself down so that your thighs are parallel to the floor (that is, your legs should be bent at a 90 ° angle). Place your hands on your hips.

These exercises can be done anytime, anywhere.

Take advantage of their versatility and work on slimming, toned thighs from the comfort of your home!

Do you know any other inner thigh exercises?

The inner thighs need constant development by engaging the muscles located in this area during the daily set of exercises. V Everyday life these areas of the body practically do not carry loads, therefore, the intensity and high frequency of training are necessary to lose weight in these areas.

Usually exercises to get rid of excess fat in the area of ​​the inner thighs are included in the general weight loss program chosen by a specific person. With the help of their implementation, weight loss and muscle strengthening will occur evenly. A person will not only get rid of subcutaneous fat, but also be able to exercise preventive measures to provide the body with the resources necessary in the fight against negative weather and bacteriological environmental factors.

Video - 8 exercises for the inner thigh

General workout, which includes exercises for the inner thighs, has several stages:

1. A small cardio warm-up.
2. General strengthening exercises of medium intensity.
3. Full squats with a change in the distance between the position of the feet.
4. Push-ups alternating with jumping.
5. Exercising lunges.
6. Simple high intensity squats.
7. Cardio workout with an average speed of exercise.
8. Specialized exercises for the inner thigh (presented in the block below).
9. Cardio workout with maximum intensity.
10. A combination of inner thigh exercises with abdominal exercises.
11. Stretching.

If the decision is made to exercise without an instructor, a balance must be struck between achieving optimal effect and not overloading. So you can get excellent results and prevent muscle pain after training. You should also choose the optimal exercise suit and shoes.

Exercises to work out the inner thighs

Exercises to correct the shape of the inner thighs are easy to perform. In order for them to be more effective, it is necessary to perform them as often as possible, to produce a large number of repetitions. With the help of light exercises, you can not only tighten the inner thighs, but also reduce the total volume of these areas, leveling the excess subcutaneous fat... There is no need for special knowledge or skills to complete these exercises.

Crossbreeding

Correct performance of the exercise "Crossing"

You should sit comfortably on your back and put your hands under your buttocks. In this case, the back is as close to the horizontal surface as possible. The lower limbs are raised above the floor by 30 cm. The legs are alternately crossed and divorced. When performing this exercise, you should check that the inside of the legs is tense. 20 tricks are done, then you need to wait 20-40 seconds, and then make 2 more such approaches.

With this exercise, a visible effect is achieved in a minimum amount of time. During its implementation, not only the inner thigh, but also the buttocks are actively developed. For the correct implementation of the exercise, you need to put your legs in a wide position, and turn your feet out with toes. Each squat is done with some effort.

When lowering down, it is necessary to continue to move in a given direction until the muscles of the person feel a significant tension, and the general line of the thighs is clearly parallel to the floor. When you reach the bottom point, you should, straining the muscles of the buttocks, gently return to its original position. Squats are recommended for 60 seconds, after which you can take a break for 20-40 seconds. Thus, in total, 3 approaches should be performed.

Lunges

It is an excellent remedy for combating excess deposits in hard-to-reach areas. The principle of their implementation is quite simple. You should take an even position and alternately lunge with each leg. In this case, the pelvis is pulled back, and the other leg remains in a straight position, stretching slightly. Body weight is redirected to the lunge leg. In this case, the limb should form a right angle in the knee.

Lunges are a great way to combat excess deposits in hard-to-reach areas.

Mahi

Highly simple exercises, which can be performed not only in a certain complex, but also when free time appears. The person moves to the starting position while standing. The right leg can be raised quickly or slowly, depending on sports training, then the limb is lowered to its original position. It is necessary to constantly maintain the tense state of the muscles and control the even position of the legs. Balance can be a problem at first. To solve this, you need to lean on a solid object, such as a table, chair or wall. Each leg performs 15-20 swings. The exercise is performed in 3 sets.

Martin

Exercise is great for making the inner thighs straight and taut. The result appears very quickly. Together with the study of problem areas, good tone is provided for all muscles, as well as promoting active weight loss... When performing this exercise, you must constantly monitor the maintenance of balance. If this fails, stick to a secure object such as a chair, treadmill handle, or wall.

Exercise "Swallow" is great for making the inner thighs straight and fit

The leg is lifted backward while the head and body are tilted forward. Hands are in different sides imitating the wings of a swallow. A quick help in developing the inner thighs with this exercise is to constantly balance yourself to maintain balance, invariably involving both the outer and inner thighs. You should perform at least 10 repetitions for each leg.

Engaged in a standard level position with legs shoulder-width apart. Already in this position, try to feel the inner thighs, and also remember to keep an even posture. The knee of the working leg is tilted to the side. The limb is lifted, performing sliding movements relative to the second leg. During the exercise, you should constantly try to deflect the working leg to the side as much as possible.

When performing the exercise, it is necessary to monitor the position of the pelvis; you cannot unfold it. The hips should be on the same line, while constantly looking forward. This exercise allows you to feel and develop even those leg muscles that cannot be actively used in most other movements. The leg lift technique should be repeated at least 30 times in a row.

Rise on toes

This exercise is adapted not only for the inner thigh, but allows you to develop and strengthen the muscles of the legs along the entire length. Take a comfortable standing position close to the back of the chair. Left hand rests on its back, and the right one can be put on the belt. The legs are drawn together, the socks are directed apart, while they should be kept as twisted as possible.

You should fully stretch out, imagining that an axis should pass through the human body. The chin is kept straight, as the gaze must be directed in front of you. The hips should be pressed tightly against each other, followed by their tension. You should rise on your toes, hold your breath, and then lower yourself to the starting position. When performing this exercise, not only the thighs, but also the calf muscles are subjected to significant study. Even the smallest muscles that cannot be worked out when doing exercises in the gym are included in the work.

These lifts are carried out in an amount of at least 30. If you perform them in a small amount, the body will undergo the opposite effect. The person will feel pain in the limbs the next day after exercising. With multiple repetitions of lifts and subsequent stretching, the discomfort is extremely manifested.

Lifting the buttocks on a fitball (gymnastic ball)

To lose weight in the inner thighs, it is necessary to perform complex measures, combining training with general exercises for weight loss of the whole body. You also need to monitor your diet, eating healthy meals in moderation. If you perform the exercises according to the rules, observing the proposed number of repetitions, the result will not be long in coming.

Tightened inner thighs look attractive, athletic and healthy. But the trainers unanimously say that losing weight in this zone is not an easy task. Get ready that you have to work hard.

The inner thigh at home can be reduced through high-interval or strength training. Collected here are the exercises for the inner thigh muscles that really work. It's time to put yourself in order, and we will help you with this!

The length of your legs depends on genetics. But how to pump up the inner thigh and make it more beautiful is another question. The fat on the thighs is located in two layers: superficial and deeper.

The good news is that it is possible to change the muscle-fat composition of your legs. If you increase the indicator of strength and endurance, then your legs will become slender and elastic.

Having a general understanding of the anatomy of the leg muscles, you can definitely understand the ins and outs of training.

Hamstrings - These muscles are located in the back of your thigh and help you bend your knees and stretch your hips.

Abductor muscles - These are the internal muscles of the thigh.

Quads - they consist of four sections and form the anterior thigh muscles.

Calf muscle (medial head) - This is the uppermost of the two calf muscles.

Tibialis anterior muscle - it is in the lower leg and helps you to bend your ankle.

Flounder muscle - this is calf muscle located under the medial head.

Having a little understanding of the anatomy, let's see exercises for the inner surface of the thigh at home for girls. All of them are simple to perform (they can even be done at home) and are quite interesting.

1. Lateral leg lift with fitball

This simple inner thigh toning exercise has been recommended by experienced fitness instructors.

Add some "spice" to your core workout routine using a fitball.

Lie on your side on the floor. Cross your arms in front of your body. If you feel uncomfortable, then bend your elbow. lower arm and put your head on that hand.

Place the fitball between your legs. Slowly lift the ball towards the ceiling using your hips and glutes.

Return to starting position. Do three sets of 15 reps.

1. Squats

Many people know that squats are the most effective exercises for the inner thighs. Matt Townsend, a celebrity trainer, also shares this opinion.

Also, this exercise is highly fat burning.

Stand straight with your feet shoulder-width apart.

Place your hands on the back of your head. Squat slowly: your thighs should be parallel to the ground.

Hold this position for three seconds.

Return to starting position.

An important point: when squatting, the knees should not go beyond the toes.

Pull your shoulders back and keep your chest upright.

Repeat the exercise 12-15 times.

1. Jumping left and right on one leg

Place an obstacle on the floor. Or you can just imagine an object to jump over.

Stand on one leg with a slightly bent knee and jump left and right from the "obstacle".

Start at close range until your legs get stronger. Then you can increase the distance.

Balance can be a challenge in the beginning. If you continue to practice effectively, stabilization will appear very soon.

1. Glute bridge

If you need exercises for the inner thighs and buttocks, then you've come to the right place.

Lie on the floor. Bend your legs, connect your knees.

Keep your feet at a distance. Place the pillow between your thighs. Raise your hips slowly and lower them as well. Squeeze your knees together, moving up and down. Maintain tension on the pillow at all times.

In the same position, lift your hips into the bridge. Keep a pillow between your knees. Squeeze the pillow about 30 times. Lower your pelvis and relax your back.

1. Frog

The frog is a good and simple exercise to tighten your thigh muscles. The inner thigh exercises do not always require a lot of effort. The frog is still more related to the concept of gymnastics.

Lie on your back with your legs raised and straightened. Bend your legs, keeping your heels together, and spread your toes.

Slowly spread your knees apart, straining your muscles. Then straighten, using your inner thigh muscles. Do three sets of 12 reps.

1. Dance movement

Add some spice to your workout with this fun dance move. This dance link will be related to hip-hop. The video is in English, but visually you will understand what needs to be done and how.

The three steps that go into this workout are the snake lunge, criss-cross, and simple hip hop squat.

Stand up straight. Lift your chest and tighten your abs. Take your right leg back. Do this 4 times and move to the cross.

Follow the previous movement and cross your legs 4 times. Then move on to squats. Keep your toes in front, repeat the squat and return to the starting position. It is advisable to do all this with music, adhering to the rhythm. Repeat squats 4 times.

Then repeat the whole complex to the beat. All three exercises should be done with maximum concentration on the inner thigh muscles to engage the target muscles for strengthening and tightening.

1. A set of exercises in motion

Keep your feet together. Step back and squat. Make big step slightly wider than the width of the hip joint. Connect your legs to each other.

Do 10 reps on each side.

1. Exercise for the inner and outer thighs

Keep your feet together. Take a side step to the side, bend and keep one arm in front. Connect your legs back.

Bring your leg back with a curtsy. Don't let the body spin. You must keep your core straight. Your legs should look like zigzags.

If you want to make this exercise harder, add weight. Relax and repeat the exercise on the other side. Do 5 times on each side.

The last two inner thigh exercises were recommended by Astrid McGuire, a celebrity fitness trainer. The best thing about these exercises is that you can do them in the comfort of your home.

1. How models train all sides of the thigh in Victoria Secret

Keep your hands on your hips. Do a half-squat and from this position step left and right. Do 12 reps on each leg. This is a simple exercise and the results are amazing.

Another exercise that came from the dance world. Stand straight with your legs straight and your arms at your waist. Take your leg back, and then gently bring it forward, making a semicircle. The toe looks down. Do 10 reps for each leg.

Do this movement slowly and in a controlled manner.

1. Exercise for the distance between the thighs

Lie on your side and on the floor. Straighten your lower leg.

Cross your upper leg over it. Place your head on your hand. Lift your lower leg up.

Keep your foot parallel to the floor and lift your heel toward the ceiling. This action keeps the tension straight in the desired area. Also control your upper body while you exercise.

1. Abduction of the leg with rubber band

Take a rubber band, tie it to a weight of 23 kilograms or more. This is done so that the weight does not roll to the sides during training.

Place your hands on your hips. Take a step to the side and swing your leg

Contraction from contraction is what makes this exercise effective. Repeat the process for the other leg. Do ten reps for each leg.

1. Plie squats with dumbbells between the legs

Straighten your legs and stand wider than your shoulders. Take, for example, a 16kg dumbbell and hold it between your legs.

Take your pelvis back, do not tilt your chest and shoulders forward and do a squat. Repeat 10 times.

1. Exercises for hips with fitball

Spread your legs as wide as possible. Squat down and make sure your knees are right above your heels.

Lean your fingers on your fitball. Go down, keeping the ball under your fingers all the time. Do 10 reps.

Another workout is the fitball deadlift. Take one leg back and hold the ball.

Pull in your stomach. Lean parallel to the floor, standing on one leg, and lower the fitball.

Touch the ball to the floor. Return to starting position. Do 10 reps for each leg.

Proper nutrition for slender thighs

• Drink two glasses of water in the morning and another 8 glasses of water throughout the day.
• You can replace the water with herbal tea. Other drinks are not allowed.
• Avoid all grains and grains, but half a bowl of brown rice a day is fine.
• Eat lots of fresh fruit
• Avoid sugar and sugar-containing foods. The best substitute is stevia.
• Eat 4 servings of protein a day. The serving size is the size of your fist.
• Consume 2 tablespoons of oil daily. Oils can be any: olive, coconut, flaxseed, unrefined nut oils.
• Avoid all dairy products. Replacement - whey protein with water and fruit.
• Try eating more organic foods. Enjoy what you eat.
• Eat every 3 hours.
• Add fish oil and probiotics to your diet.

• Get a pedometer. Aim to walk 5,000 to 10,000 steps daily.
• Take the stairs instead of taking the elevator.
• Start jumping rope. This will help you burn calories, increase your agility, and get things done faster.
• Get around the city by bike.
• Do scissors. Lie on your back, lift your legs up and begin to wave them crosswise to the sides.
• It might be worth starting dancing.
• Make friends with lunges and squats - these are the most effective exercise to improve the hips.
• Lunges strengthen the hamstrings, quads, and glutes. While squats work on the hips and glutes.
• You can drink Yerba mate. This tea is clinically proven to be effective in fat burning.
• Eat more plant-based protein to boost your metabolism.
• Try high-interval training (HIIT). They take less time than cardio and tone your thighs.

Conclusion

Patience combined with correct exercises help you reach your dream feet. The appearance and size of the hip distance depends on your genetics and natural body structure. And therefore, no matter how hard you try, you will not get the hips of a super-model if there is no genetic predisposition to this.

Also to improve appearance thighs, you can use anti-cellulite creams, massages, wraps, etc.

Train constantly, performing the described set of exercises, observing the technique and rules for performing movements, recommendations for nutrition, and your legs will become the envy of you. And you will only have to accept compliments with a smile, because you deserve it.