Very effective exercises for the inner thighs. Effective exercises for the inner thigh

Tight and slender legs are the envy and dream of many women. And also they are the subject of delight and attraction for men. But it takes a lot of work to win a guy over with a single hip swing.

Everything is clear with the back and front muscles on the hips, they tense up during normal loads: squatting on a chair or walking.

And the inner surface, like the outer one, is very “lazy”. To make it work, you need to work hard. It so happened that all the calories accumulated per day stick to this particular part of the body.

In order to build legs, it is not enough just to eat right. If it is not possible to go to the gym, then you need to do a workout on inner surface hip exercises for weight loss at home. More details about them will be discussed below. The inner surface calls to itself special attention. To work it out, you need to combine strength and cardio loads.

Cardio directs its power to burning fat in hard-to-reach places. A combination of strength training tones the skin on the inside of the thigh and can help to avoid the accumulation of excess fat. When exercises are performed to reduce the inner lobe of the thigh, you need to use dumbbells, fitball, weights, gymnastic tape or an expander.

Warming up is the foundation of an effective workout. You need to start warming up with a light cardio load. This includes jumping rope, running in place. Do not neglect the warm-up workout. It is necessary to rotate the toes, the pelvic part or the knees. They are mandatory points of study. The warm-up usually lasts no more than 10 minutes.

The most effective exercises for weight loss

After a good warm-up, you need to start the workout itself. Selected exercises for the inner thigh will be described next. In one workout, you need to perform no more than three or four exercises. The number of required approaches and repetitions is indicated in each method separately.

Breeding legs to the side lying down:

The work falls on the desired area, while the thigh muscles come in tone.
And also the lower part of the press is involved.
This exercise helps to remove excess fat from the hip.
The workout has an average complexity of execution, if necessary, the workout can be supplemented with weights.

When performing the exercise, stretching also develops. Exercise has a beneficial effect on the reproductive system, forming a blood flow to the inguinal region. How to do the exercise correctly:

When performing the exercise, it is necessary to show slowness and accuracy. Excessive zeal can lead to sprains.

Squat is " best friend» to tighten the lower body. Plie squats are suitable for working with the hips. In addition to the inner thigh, the gluteal muscles and calves will be strengthened. The exercise is for high level difficulties. Squats with dumbbells, barbells or other weights are considered especially effective. How to do the exercise:

You need to pay attention:

This squat is multifunctional and effective if you rise on your toes at the bottom point.
Efforts to maintain coordination increase, and there is also an excellent load on the calves.

This activity perfectly stretches the ligaments, and affects inner part hips. It is not difficult, so you need to take an additional dumbbell in hand. This exercise is aimed at the desired area of \u200b\u200bthe thigh, in addition, lunges well tighten the muscles of the buttocks. How to do the exercise:

Lunges are applied 15 times in each direction for three approaches. Before doing the exercise, you need to warm up the ligaments of the pelvic region well. If this is not done, then you can get a sprain, and in the worst case, a tear of the ligaments may occur.

Pinching the ball

This workout is static. Its basis is muscle contraction and a delay in the starting position. In addition to the load on the thigh occurs muscle tension in the buttocks. The exercise belongs to the simple, it is aimed at endurance and concentration. It is an excellent static exercise for the legs, which is inferior in effectiveness to the "chair". Technique:

Exercise in progress 15 reps in four sets. This exercise can be performed while sitting on a chair, armchair or sofa. The rules for performing the exercise remain the same. Only in the case of a sitting workout, it is necessary to monitor the bend of the lower back. The back should be straight, and the lower back slightly tucked inward.

There are several types of exercise. Three methods will be discussed below. Each exercise has a unique amplitude and power complexity. Workout is great works the inner thigh, wherein buttocks, back and outer thighs are developed. And also training will help a woman get rid of riding breeches. Technique for performing exercises on the inner surface of the thigh at home of the first option:

Second option:

The initial position is the same, only the fixation is above the forearm, the lower leg is along the body, the upper one is bent at the knee and lies on the lower one.
While inhaling, it is necessary to push the knee of the bent leg forward.
As you exhale, you need to return to the starting position.
At the end of the workout on one leg, you need to roll over and do the same exercises for the other leg.

Third option:

The starting position is lying on your side, the lower leg is straightened, the upper leg is bent at the knee and located in front of the body, the feet are firmly pressed to the mat.
While inhaling, it is necessary to tear off the straightened leg from the floor.
As you exhale, lower your leg to the floor.
The same must be repeated on the opposite leg.
If necessary, you can include several swing methods in your workout or choose one that you like the most.
In one workout, you need to do 15 swings on one side in four sets.
If desired, the exercise can be complicated by attaching weights to the legs.
In the first version of the workout, you can use a gymnastic tape, fixing it around the feet.

Effective Exercises for the inner thigh: support may be needed for the exercise. Need to approach a chair, sofa back, armchair, door or wall. And also this exercise can be done without support. The swing is directed in two directions - sideways or forward-backward. When swinging back and forth, the front and back surfaces of the lower body are loaded, and straight - the outer surface. The rules for both swings are the same.

How to do the exercise correctly:

Scissors

This exercise involves not only the hips, but also the press. The complexity of the execution is average, but the training requires endurance. The most effective exercise for the inner thigh:

You need to lie on your back, legs straight and extended.
Place your hands along the body.
While inhaling, you need to raise your legs 45 degrees from the mat and swing, imitating the action of scissors.
After 35 seconds, as you exhale, you need to lower your legs to the floor.

When performing an exercise on the floor, be sure to use a sports mat, blanket or towel to avoid bruising. We must not forget about the warm-up and hitch. Stretching after exercise reduces muscle pain and helps a woman relax. When there is a training for one muscle group, you need to take a break. At this time, the muscles should rest and recover. Only in this case can we hope to tighten the tone of the muscles and muscle growth.

To quickly get rid of excess fat, you need to follow the right diet. You need to include in your diet a large number of water, cottage cheese, chicken, oily fish, fruits, vegetables and turkey. It will affect in a positive way not only on the figure, but on the whole body as a whole. To get rid of sagging skin and cellulite, you must definitely apply cosmetics. Before applying them, you need to steam the bottom of the body well and treat the skin with any scrub, then you need to treat the body with a washcloth or brush, then wipe it off and apply a warm or cool purchased anti-cellulite cream. You need to wrap yourself in foil and wrap yourself up.

If there is no cream, you need to mix cosmetic clay with water and add a few drops to the mixture. essential oil cloves, mint or cinnamon. You don't have to expect immediate results from training. The first visible results will appear only after a month of systematic training and proper nutrition. To look good, you need to sleep well, walk more and enjoy life. In addition to the above exercises, to train the surface of the thighs, you need to use other exercises:

A bike.
Stepping onto the platform.
Dog face down and up.
Walking on the buttocks.
Deadlift and hyperextension from Anita Lutsenko.

Fulfilling simple rules at home, you can change your figure beyond recognition and remove excess fat. It is necessary to start with the first gymnastics, and then it will be easier to do. To get the figure of your dreams, you just need to try a little, and then everything will work out! To look great, you need to drink more water, walk on fresh air and exercise at least three times a week.

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Health ecology. Fitness and sports: The inner thigh is a problem area for many people, especially women. The skin of the inner thigh is much thinner than the outer. The thinness of the skin makes this area less elastic. In addition, more fat is deposited in this area. Fat and thin skin lead to the fact that the inner surface of the thighs becomes flabby, begins to sag, and often becomes like jellied meat. This problem worries many women, even very young ones.

The inner thigh is a problem area for many people, especially women. The skin of the inner thigh is much thinner than the outer. The thinness of the skin makes this area less elastic. In addition, more fat is deposited in this area. Fat and thin skin lead to the fact that the inner surface of the thighs becomes flabby, begins to sag, and often becomes like jellied meat. This problem worries many women, even very young ones.

What to do? Reduce fat and strengthen the muscles of the inner thigh.

For thin women, this area can also be distressing if the gap between the hips folds into the letter O. If this is not a skeletal feature, then a large gap is the norm.

It’s just that thin people have little fat, and this zone, as already mentioned, is a “storage” of fat. That is, nature prudently left room for the fat layer.

Less fat, more space. Hence the gap.

What can be done to reduce the gap? Get better or try to increase the muscles of the inner thigh with the help of special narrowly focused exercises.

Weakness of the muscles of the inner thigh can provoke the occurrence of injuries in this area, which is experienced by many athletes - amateurs and professionals.

Stretching these muscles happens very often and delivers a lot of discomfort. Pain in the groin can permanently unsettle and the training process.

What to do? To protect the muscles of the inner thigh from injury, you need to strengthen them with the help of special exercises for the development and stretching. And don't forget before anyone sports do a 10-minute warm-up workout!

Muscles of the inner thigh

The muscles of the inner surface of the thigh make up a group of adductor muscles. The adductors include five muscles: comb, thin, long adductor, short adductor, large adductor. The main function of these muscles is to adduct the thigh. In other words, bring your legs together. When we bring our legs together, these muscles work. The function tells us how to train them. You need to bring your legs together, but with effort. This is what exercises for the inner thigh are based on.

Fat reduction in the inner thigh area

Many women are concerned about the question of how to remove fat from the inside of the thighs. The only way to remove fat locally, that is, only in one specific place, is liposuction. There is no other way to lose weight locally!

A simple example: right-handers from an early age are operating right hand, and left-handers - left. If you believe in local weight loss, the dominant arm, which is experiencing higher loads, should be thinner than the other. Look at your hands. Don't see much difference? That's it. Losing weight in one specific area of the body is unrealistic.

To remove fat from the inner thighs, you need to reduce the total amount of fat in the body. That means eating less and moving more.

If the weight is normal, then the flabbiness of the inner surface of the thigh is not associated with excess fat, but with weakness and looseness of the adductor muscles. To fix the problem, do special exercises for the inner thigh.

So, in order for the inner surface of the thigh to cease to be a problem area, you need to get rid of excess weight, if any, and train adductors.

Exercises for the inner thigh

1. RAISE-LOWER LEGS IN THE LYING POSITION (MAHI)

Mahi for the inner thigh should be done slowly, with effort, concentrating on the adductor muscles. Leg weights can be worn if desired. We offer three options for the exercise.

First exercise.

This is the most popular exercise for the inner thigh. Starting position: lie on your side, leaning on your elbows or resting your head on an outstretched arm; bend the leg located on top at the knee and put it in front of you behind the knee of the lower leg. Pull the toe of the lower leg towards you.

Performance: slowly raise and lower the lower leg. You need to raise it as high as possible, and lowering it, do not put it on the floor. Putting your foot on the floor will release tension from your muscles, and this will reduce efficiency.

Do as many repetitions as necessary to feel how the adductors “burn”. Feeling a strong burning sensation in these muscles, you can lower your leg and relax, and then lie on the other side and do the exercise for the second leg.

Second exercise.

To perform this effective exercise, you will need a stable chair. Starting position: lie on your side so that the feet are under the chair. Support the head with the hand placed on the elbow. Throw the foot of the leg located on top on the seat of the chair. The bottom leg is under the seat. Pull the toe of the lower leg towards you and fix it in this position.

Performing the exercise: at the expense of times, slowly raise the lower leg to the seat of the chair; on the count of two - just as slowly lower it to the floor. Repeat raising and lowering the leg until a burning sensation appears in the muscles of the inner thigh. After that, you need to lie on the other side and do the exercise for the second leg.

Third exercise.

In terms of impact, it is not very different from the first exercise, but this option is effective in its own way. This exercise for the inner thigh allows you to work out different muscles legs. At the same time, it is effective for the press and back muscles, because. they have to strain to keep their balance.

Initial position: lie on your side with your head resting on your outstretched arm. Raise the upper leg above the floor to a height of about 50 cm. Pull the toes of both legs towards you.

Performance: for the count of times, simultaneously raise the lower leg and lower the upper leg a little. That is to reduce the legs. On the count of two, lower the lower leg to the floor, and raise the upper one. That is to spread the legs. You need to perform the exercise slowly, concentrating on the sensations in the muscles of the legs and on maintaining balance. Do 30 leg folds, then lie on the other side and do 30 more folds.

2. EXERCISE FOR THE INTERNAL SURFACE OF THE THIGH "SCISSORS"

This seemingly simple exercise is very effective for the muscles of the inner thigh. At the same time, while performing “scissors”, we simultaneously work out the abdominal muscles. We offer two versions of this exercise.

Exercise "Scissors": option one.

Starting position: lie on the mat, put your hands under the buttocks with your palms on the floor. You can tear your shoulders off the floor, while the chin should be pulled to the chest, and not to the sky. This option works to strengthen the muscles of the neck. But if this is difficult for you, put your head on the floor.

Raise both legs about 20-30 centimeters above the floor. Pull out the toes.

Performance: vigorously (but not "loosely", but with force) spread and cross your legs. You need to spread your legs by 20-30 cm. The legs are tense, the hips are strong, the stomach is pulled in. Do at least 20 leg crosses, rest for a few seconds and repeat again.

Exercise "Scissors": option two.

Starting position: lie on the mat, head on the floor, arms extended along the body. Raise both legs so that they make an angle of just over 90 degrees with the body.

Performance: spread your legs quite wide, but not to the point of discomfort in the muscles. Pull the toes towards you. Slowly bring your legs together, but do not close or cross them, but leave a distance of about 20 cm between them. Having brought them together, spread them again, etc. Make 30 dilutions, then go directly to the scissors. Spread your legs as wide as possible, stretch your socks and slowly bring and spread your legs. When mixing, cross. Make 30 information.

3. EXERCISES FOR THE INTERNAL THIGH WITH THE BALL

You will need an elastic rubber gymnastic ball.

Exercise 1.

Starting position: lie on the mat, bend your knees, feet on the floor. Hold the ball between your knees. Stretch your arms along the body.

Performance: at the expense of times, press your feet on the ball, trying to squeeze it. Hold tension for a few seconds. On the count of two, relax your legs. Repeat compression and relaxation 30 times.

Exercise 2.

The essence of this exercise: trying to keep the ball between the legs while performing a passing exercise, we will keep the muscles of the inner thigh in constant tension. As a side exercise, we will have a squat.

Starting position: stand straight, between the legs just above the knees, hold the gymnastic ball.

Fulfillment: sit down at the count of times, return to the starting position at the count of two. Repeat in two sets of 10-15 times each.

4. SQUATS AND LUNCHES FOR THE INSIDE THIGH

Squat "Plie".

This squat is more effective for the inner side of the thigh, the wider the legs are apart. Starting position: stand up straight, spread your legs as wide as possible, socks look to the sides.

Performance: on the count of times, squat as low as possible, trying to lower yourself to a line parallel to the floor. In this case, you need to imagine that the back rests against the wall, that is, you need to squat with the most straight and even back. Get up on the count of two. Do 10-30 squats, dividing this number into two sets. Prepared, you can perform plie squats with dumbbells in your hands.

Side lunges.

Stand straight, hands on the belt. On the count of times, lunge to the right side. The right leg is bent at the knee. Make sure that the knee does not go beyond the toe of the right leg. The left leg is straight and extended. The lower you go in a lunge, the more effective the exercise will be. Having made a lunge, you need to fix for a couple of seconds and return to the starting position. Do the same lunge to the left side. In total, you need to do 15-20 lunges in each direction.

Include these exercises in your gymnastic complex or do them separately, devoting 15-20 minutes to them every day. After doing exercises for the inner thighs, be sure to do stretching exercises for these muscles. published

This will be of interest to you:

On the inside of the thigh are the large, long and short adductor muscles, the pectineus and thin muscles. They adduct and flex the hip and also rotate it outward. It is these muscles that we will pump.

Bodyweight exercises

Press your lower back to the floor, bend your legs slightly at the knees. Bring and spread your legs 20 times, rest and do two more sets.

The exercise will be even more effective if you hang weights on your legs.

Adduction of the hip from a position on the side

Lie on your side, leaning on your forearm. The lower leg is straightened, the second is bent at the knee. Raise your straight leg off the floor, hold for one to two seconds, and lower.

Deep lunges to the side give good load on the inside of the thigh. Keep your hands on your belt or in front of you, try not to round your back.

Perform three sets of 15 lunges in each direction.

Squat plie or sumo

In order for squats to pump exactly the inside of the thigh, you need to put your legs wider, turn your socks to the sides and squat deeply, trying to make your knees look to the sides.

Do three to four sets of 20 squats.

Exercises with additional equipment

Mixing with Pilates Ring

A Pilates ring can be found at the gym or bought at a sports equipment store.

Lie on your side, place the ring between your legs at or above your ankles, and lower your leg against resistance.

Do three sets of 10 reps on each leg.

For this exercise, you can use an expander tape, a short expander, or an expander-eight folded in half.

Put the expander on your legs, lie on your side and push your knees apart, overcoming resistance. Do three sets of 10-12 reps on each leg.

For this exercise, you will need a long . Hook it to the rack, put the loop on the leg that is closest to the rack, and turn sideways.

Take the working leg behind the supporting one: forward and to the side. To complicate the exercise, move away, pulling on the expander.

Do three sets of 10 reps on each leg.

Exercises with free weights and machines

Sumo squat with kettlebell or dumbbell

Squat with dumbbells

Grab a kettlebell or dumbbell and do deep squats with your feet wide and knees out to the sides.

Three sets of 10 repetitions will be enough to load the inner thigh well. Of course, if you.

Exercise on the simulator for reducing legs. bodybuilding.com

Such a simulator is in almost any gym. Perform three sets of 5-15 repetitions depending on the working weight. Choose a weight so that the last repetitions in the approach are difficult. So your progress will be much faster.

Crossover exercises with leg abduction

atletiq.com

This exercise is similar to leg abduction with an expander, but it is more convenient to perform it on the simulator. Set the working weight, fasten the binding on the leg and turn sideways so that the leg with the binding is closer to the simulator.

Step back and raise your working leg about 30 degrees - this is the starting position. Bring the working leg behind the supporting one in front, overcoming the resistance of the simulator. Return your leg to the starting position and repeat. Perform three sets of 5-15 reps depending on the working weight.

Include these exercises in your workout, increase the working weight or the number of repetitions if you are exercising without weights, and your hips will become more toned and attractive.

After training, do not forget to stretch the adductor muscles. How exactly to do this, you can see.

For many of the fair sex, the inner thigh is a problem area. If in cold weather flabbiness of the skin is not visible, then in summer this problem can interfere with wearing short outfits. The lack of muscle tone and excess volume lead to despair of many women and girls, and in order for the shape of the legs to be perfect by the summer, you need to regularly train the inside of the thigh. Let's talk in more detail about what exercises are effective for this problem area.

How to tighten and pump up the inner thigh muscles

The attractiveness of the legs fades over the years if you are the owner of too thin skin or weak muscle tissue on inside hips. Walking or running in ordinary life does not affect this problematic area, which leads to the accumulation of fat, weakening of muscles, and the appearance of cellulite. They do not always affect the capricious zone and sports exercises, so when choosing strength training, make sure that there are physical exercise for slimming legs.

Before starting to work out the muscles of the legs, you must first get rid of excess weight, otherwise even hard training will not give the desired result. Work with the inner thighs includes classes on the treadmill, orbitreks, steppers, squats in the Smith, squats on the Hackenschmidt machine, classes with the Thigh Master leg expander and other exercises, which will be discussed a little later.

Intensive weight loss without a power load and proper muscle development will certainly lead to the formation of sagging skin on the inner side of the thigh. In the same place, fat is easily formed, similar to the fat fold on the abdomen. To make the shape of your legs perfect, it is not necessary to contact a trainer - comfortable home conditions are even better for this.

To pump up the muscles of the inner thighs at home is to give them beauty and improve blood circulation in the intimate area, strengthen the genitourinary system. First, let's look at the rules that professionals advise to follow when practicing at home:

The set of exercises includes 2-3 types.
You need to work out each leg separately.
The number of repetitions is maximum.
Increase reps with each workout.
To increase the load, it is advisable to use dumbbells with a small weight.
A set of exercises begins with a warm-up, for this, running, jumping rope, squats, swinging arms and legs are used.
Classes are held regularly.

A set of exercises for training at home

Plie squats

This type of squat is effective for the inner thigh and strengthening the gluteal muscles. Place your legs wide, turn your socks 120 degrees. Keep your back straight, slowly squat while inhaling until your legs are at a 90-degree angle. Lock in, exhale, and then return to the starting position, but do not straighten your knees. Do 4 sets of 15-20 reps.

Hip abduction

This exercise works several muscle groups at once. Stand straight, take your left leg to the side. Pull the left sock towards you, tighten the press. Stretch your straight arms forward, fingers crossed in the lock. As you exhale, lift your left leg, while inhaling, lower it, but do not touch the floor. Perform 2 sets of 15 swings for both legs.

Scissors

This exercise will help reduce subcutaneous fat in the inner part of the thigh, remove fat from the "ears" and pump up the muscles of the buttocks. Lie on your back, place your hands under your buttocks to support your back. Make sure that during the exercise, the lower back does not come off the mat. Raise your legs 8 cm, make vigorous swings, reminiscent of the work of scissors. Then, for a count of 10, lower your feet to the floor. After a second pause, repeat 3 more sets of 10 times.

Lunges to the side

The medial group of muscles of the hip region works here and blood flow in the “riding breeches” area increases. Do this exercise with dumbbells to strengthen the inner thigh muscles if you wish. Stand straight, put your feet together. Take a step to the side with your right foot, then sit down on it. The left leg remains straight. Press the inner arch of the foot firmly to the floor, with the strength of the muscles of the supporting leg, go back. Perform 10 lunges with each leg.

Leg extension

This exercise is called stretching. It allows you to work out the muscles of the inner thigh. Sit on the floor, spread both legs apart without bending your knees. Tilt your torso forward, touching your toes with your hands. Hold for 15 seconds, come back. Do not stretch to the point of pain. During all movements there should be no discomfort. Repeat the stretch 10 times.

Mahi legs

Mahi is a workout for the inner thigh. Many are familiar with swings to the side since school physical education lessons, but behind the seeming simplicity lies the benefits for creating slender legs. Stand sideways to a support (chair, wall, sports wall). Tighten your stomach, keep your back straight, do not tilt your shoulders to the side. Swing your legs to the sides, like a ballerina at the barre. When you reach maximum height, lower your leg without touching the floor. Repeat 10 swings with each leg.

Martin

This is a classic for strengthening the buttocks and the ability to pump up the muscles of the inner side of the thigh. Stand on right leg, and the left - bend at the knee. Place your left foot in front of your right knee. Slowly straighten your left leg, moving back so that the pose looks like a swallow. Slowly, without jerking, bring it back. Perform the "swallow" for each leg 10 times.

Video: How to remove the ears on the hips at home

In order for the loads in individual exercises to burn fat to give the expected result, the training program must be performed correctly. If you do the exercises yourself, then look at the photo, which shows the correct postures. But it is better to strengthen the inner side of the thigh with videos that show the movements in detail. See in the program “Everything will be good” exercises from Anita Lutsenko, how to remove the hips:

Workouts in the gym

Strengthening the inner thigh will go faster under the supervision of an experienced trainer in gym. Great help in this special simulators, barbell, dumbbells. We present 4 effective exercises to reduce fat on the inside of the thigh.

Reduction of legs in the simulator. This is an exercise that is hard to go wrong with. Its execution is based on moving the legs to the center of the body with the help of a special simulator. The hips are initially at a distance from each other, and it is easy to pump up their inner part, overcoming the resistance when they are compressed. To obtain maximum effect, spread your legs without bringing to the starting position. Perform 15-20 compressions.
Leg extension on the simulator. The main goal of the exercise is pumping and burning fat of the lateral and frontal muscles of the thigh. Here, follow the technique of execution, because during the extension of the legs, the knees are heavily loaded. Take a seat on the simulator, rest your shins on the rollers, keep your knees at an angle of 90 degrees. Grasp the handles on the sides of the machine with your hands to keep your back still. Inhaling, straighten your legs, fix at the top for 15 seconds. Extend your knees gradually as you exhale. Repeat 10-15 times.
Squat with dumbbells. This exercise has another name "sumo squats". It is done with weights, with one dumbbell or kettlebell, in order to develop muscle mass thighs and remove excess fat. Set your feet wide, turn your feet in different sides. Take the weight with both hands, hold it parallel to the body below. Keep your back straight as you bend your knees. When knee-joint bend to 90 degrees, then linger for 10 seconds, and smoothly, without jerking, come back. Repeat squats 15 times.
Wide bench press. This exercise, in addition to strengthening the inner thigh, develops the gluteal muscles. It is performed on a special simulator with a platform. Place both feet on it, wide apart, turning the feet 45 degrees. As you move the platform down, inhale and bend your legs to 90 degrees. Then push up the platform as you exhale, without bringing your knees together, tightening your buttocks a lot. The pace of execution is 2 seconds down, 1 second up. Perform 15-20 presses, at the end do not get up abruptly from the simulator.

Fitball exercises for the inner thigh

Fitball exercises will help to remove fat from the inside of the thigh. The effect can be achieved in 20 minutes of training 3-4 times a week. Consider popular exercises.

Flattening the legs. Lift both legs up while lying on your back, then place the ball between your thighs. Press your muscles on the fitball, counting to 10, then relax. Do 25 repetitions.
Tilts to the side. Lying on your back, grasp the ball with the soles of your raised legs. Tilt alternately in different directions without touching the floor. The shoulder girdle remains motionless. Do the slopes 15 times in different directions.
Standing squats. Take dumbbells in your hands for weighting, put your left foot on the fitball. Slowly squat down, bending your right knee. Lock in, then slowly rise. Do 15 squats for each leg.

Stretching exercises

Stretching the inner thigh will increase flexibility, develop joint mobility. These are smooth movements that are performed in a slow rhythm. During stretching, fix in each position for 30 seconds. This type of training is considered effective:

Butterfly. This is a special exercise, the essence of which is the account of bringing and breeding the hips to the sides. It is better to perform it with an expander, then all the muscles of the body will be involved. With a straight back, sit on the floor, bend your knees, then bring your feet together. The closer the feet are to the body, the greater the load on the hips. Slowly lower your knees to the floor without changing the position of your feet. Pause at the point of maximum stretch, then bring your knees back. After 5 seconds, start the exercise again. Do 15-20 stretches.
Leg-split. To perform transverse twine, practice. But it doesn't hurt to try to make the inner part of the thigh more elastic. Sitting on the mat, spread both legs wide apart. With a sliding motion, transfer the weight of the torso to the hands, tilt it forward. Raise the pelvis, resting your hands on the floor, then slowly sit on the transverse twine. Do not cause yourself discomfort - do not allow pain! Return carefully.
Half twine. Take a wide lunge forward with your left foot. Put your right knee on the floor, rest your hands on the floor. Get low enough to the floor to feel the stretch. The foot of the left leg must be further than the knee. Lock in this position, then come back and switch sides. Perform 5-7 repetitions in different directions.

What simulator is used for the inner thigh

An excellent trainer for the inner thigh is the Thigh Master, which is used both at home and in the gym. It takes up little space, and is designed to work out several problem areas of the beautiful half of humanity: buttocks, chest, hips. We also note the professional Smith and Hackenschmidt simulators, with the help of which it is easy to strengthen the muscles of the inner thighs in the gym. With their help, it is easy to do bench presses and squats.

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 (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 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 of the deep location of the groin and the inner surface of the 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 most simple exercises in which it is almost impossible to make a mistake. Directly adduction means moving a part (in our case, these are 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 hip area being trained all the time. Repeat exercise a certain amount of once.

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 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 is 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 tissue, and strengthening the muscles will in no way lead to the burning of 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 required areas body, since in this case there is no need, in addition to the execution of the movement, to also monitor the maintenance of 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 easiest, but also main element exercises for the buttocks and thighs. 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 be followed for more effective workouts during squats:

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 physical form athlete, 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 are already very short term you can achieve results that attract outsiders' attention.