A set of exercises for the inner thigh for weight loss. Exercises for the inner thigh
The gap between the thighs is considered an indicator of slender legs. But what to do if it is not there? Go on a diet, do body wraps? Yes, both are very useful, but Without special exercises for the inner thighs, you are unlikely to achieve anything. These exercises, firstly, help to lose weight in the problem area, secondly, strengthen and tighten muscles, and thirdly, help reduce the appearance of cellulite.
Start each workout for losing weight in this area with a warm-up - any aerobic exercise (running, walking, aerobics, step aerobics, jumping rope, etc.). After you have warmed up (and this should take you at least 15-20 minutes), you can begin to perform the main set of exercises.
The most effective exercises for the inner thighs
After warming up, begin performing the main exercises. Repeat each 20-30 times (if it is performed with one leg or in one direction, do 25-30 repetitions in each direction). Do 3 approaches for each exercise. Don't rest between sets. You can rest for 30 seconds between exercises.
- Jumping with squats. Starting position – standing, feet shoulder-width apart. Sit deeply and come out of the squat with a strong, high jump.
- Shaker. Stand straight, feet shoulder-width apart, half bent, hands on hips. Push your pelvis forward sharply - you should feel your buttocks and thighs shaking. Also sharply throw your pelvis to the side. Back. On the other side. Do 20 repetitions in circles in each direction. This exercise targets the inner thighs, outer thighs, buttocks and waist.
- The starting position is the same; this exercise for the inner thigh is similar to the previous one, but is performed more smoothly. Do circular rotations with your pelvis, first in one direction, then in the other.
- The starting position is the same. Move your hips forward and to the right while straightening your left knee. Make a semicircle with your hips back and, gradually bending your left knee and straightening your right, smoothly move them forward and to the right. Then also go back forward and left.
- The starting position is the same. Do the same “figure eight” with your hips, but in the opposite direction: first move your hips back and to the right, then a semicircle forward, then move your hips back and left, a semicircle forward. Make sure that your knees are bent and that as you move your hips out to the side, the opposite knee is straightened.
- The next exercise for the inner thigh is plie squats.. Starting position – standing straight, legs spread wide (at a distance of about a meter), toes turned outward. You can place your hands on your hips or fold them across your chest. Move your pelvis forward a little; your back should be straight during the exercise and not lean forward. Squat forward as deeply as possible, keeping your knees straight out to the sides. Perform 20 squats, then go into deep squats and stay there. Place your arms to the sides and stretch your arms, making body movements (not tilts or turns, but shifts) to the right and left. Do 20 shifts on each side, hold the squat for 30 seconds and return to the starting position.
- From the plie squat position, the next exercise for the inner thigh is done - leg tucks. Go into a deep squat. Now turn the knee of your right leg down, as if you are going to rest it on the floor. At this time, your heel turns towards the ceiling. Return your leg to the starting position and repeat the movement with your left leg.
- Once you have completed the leg tucks, place your hands on your hips and go back into the plie. Perform “shaker” and “pelvic rotation” exercises (No. 2 and No. 3 in this complex) while in this position.
- The next major block of exercises for the inner thigh is leg abduction, and the first of them is abducting the leg from a standing position. Stand up straight, hold onto the support with your left hand and move your right leg straight to the side. Do the exercise slowly.
- After finishing this exercise, from the same position, do 20 swings to the side with each leg.
- Taking the leg to the side from resting on the forearms. Get on your knees and lean on your elbows. Raise your leg bent at the knee to the side - it should be in a plane parallel to the floor. Return to the starting position.
- After completing the abduction of the legs to the sides, consolidate the result of this exercise for the inner side of the thigh with swings - from the same starting position, swing the leg to the side, while straightening the knee (as opposed to abducting the leg). Pull your toe.
- Lie on your back, emphasis on your lower arm and the palm of your upper one. Do not lean your body forward or backward. Raise your straight leg up, your heel should be taut. Do it on each leg.
- The next exercise for the inner thigh is side swings., are performed from the same position as the previous one, but not the heel, and the toe should be stretched.
- Lie on your back, raise your body, rest your elbows on the floor. Raise your legs straight up - ideally they should be perpendicular to the floor. Slowly spread your legs apart without changing their position relative to the floor (that is, without tilting them towards the floor). Complete 20 reps.
- After spreading your legs, perform a series of leg swings using the same principle.
- Lie down on the floor. Feet shoulder-width apart, bend them at the knee, rest on your feet, arms lie along your body. Raise your pelvis as wide as possible, while keeping your neck and shoulders on the floor. Perform knee extensions and extensions, making sure that the pelvis does not fall down.
Stretching exercises for the inner thighs
After completing the main set of exercises for the inner thigh, end your workout with 10 minutes of stretching. It will make the muscles and ligaments of your legs elastic, you will increase the flexibility of the body and increase blood supply to the pelvic area. All stretching exercises should be performed slowly and carefully, without causing pain - all you should feel is the tension in the muscles. 
Sit on the floor, spread your legs wide and slowly bend towards each leg and towards the middle. Your knees should be straight and your toes pointed. Hold in each position for 30 seconds.
Then bend your knees, spread your knees, connect your feet and pull them towards you. Try to lower your knees to the floor, keeping your feet flat.
A very effective stretching exercise for the inner thigh is the frog exercise. Starting position – sitting on your knees, with your knees wide apart. Lower your body forward and lean on your forearms, bend your knees at a right angle, place your feet on the floor, lower your pelvis as low as possible to the floor, do not arch your back. Stay in this position for 1-2 minutes. When you get used to your position, start lightly rocking your pelvis back and forth, trying to move it back, periodically freeze for 30 seconds - each time you should be slightly more shifted towards your feet than the previous one. This is the last exercise for the inner thigh in the complex.
After training, do not eat anything for 2 hours so that the body uses its own fat reserves for energy, rather than nutrients from food.
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Which part of the body receives the most attention during training: stomach, sides, riding breeches, buttocks (where would we be without them), arms, legs and chest (general concept). What do we always forget? The legs are trained using general exercises, and the load is mainly placed on the outer side of the thigh, while the inner side is left without due attention and load. As a result, it suffers, cellulite begins to appear and the skin becomes flabby even against the background of general physical training. We are ready to help this state of affairs, and we offer for consideration to a wide audience of women who strive to make their body ideal, exercises for the inner thigh, designed to work additional muscles.
Exercises for the inner thigh
To ensure your inner thighs are pumped up, you should include 6 additional exercises in your regular training schedule. To ensure your hips acquire the desired shape, direct your training to:
- weight loss (strength training, balanced nutrition);
- complex work on the legs and hips;
- performing exercises both to tighten the inner and outer thighs;
- stretching (stretching);
- thigh lifting using massage and cosmetics.
Exercise #1 – Scissors
Lie on your back and place your arms along your body. Raise your legs 30 cm from the floor and cross your legs as if cutting with scissors. Perform exercises for the inner thigh in several sets, the ideal number is 3 sets. Perform scissoring 10 times for each leg. Try not to take breaks.
Exercise No. 2 – Frog
Lie on your back, you need to raise your legs up to form an angle. Place your heels together and point your toes out to the sides as much as possible. Slowly bend your knees to keep your heels together and your toes apart. As you straighten your legs, try to tense your muscles. Perform curls 10 times every 3 sets.
Exercise No. 3 – Lunges from one leg to the other
Stand straight, place your feet shoulder-width apart, straighten your arms in front of you. Perform forward lunges. From the starting position, take a step forward with your left foot. Try to touch the floor with your right knee while squatting. Get back to the starting position. Switch legs and do the same exercise with the other leg. Do it 10 times.
Second option of lunge to the side
Starting position: standing, arms in front of you. Take a step to the side with your left foot. Bend your right knee and shift your body weight to your right side, keeping your left leg straight. Freeze in the pose. Then roll onto your left leg and slowly transfer your body weight to your left leg, keeping your right leg straight. Do 10 times for each leg.
Exercise No. 4 – Squeezing the ball with your knees
To perform the exercise you will need an elastic ball. Lie on the floor and on your back, place the ball between your knees and press. Place your hands along your body. Lift your pelvis up, drawing in your stomach. The entire body should form an even plank. While performing the stance, squeeze the ball intensely with your knees, training your inner thighs. You need to be in the pose for about 60 seconds. Repeat 5 such passes.
Exercise No. 5 – Raising the leg from the inside
This exercise is aimed at working the inner thigh. You need to lie on your right side. Support your head with your hand bent at the elbow. Bend your left leg and place it in front of your right leg near the knee. The exercise consists of lifting the right leg up above the floor 30 cm. Repeat the lifts 10-15 times for each leg.
Exercises for the inner thighs tighten the skin, tighten muscles and burn fat on the thighs.
Exercise #6 – Resistance pumping of thighs
To consolidate the effect of the previous exercises, pump your hips using an expander. Pull the band over the bottom of your legs and stand in a pose with your feet shoulder-width apart. Place your hands together in front of you. Step your left leg out to the side against the band, then return your leg to the starting position and do a deep squat. Perform this alternation of squats and resistance for each leg 10 times.
Start doing exercises for the inner thighs to restore the slimness and beauty of your legs.
Toned inner thighs look attractive, athletic and healthy. But trainers unanimously insist that losing weight in this zone is not an easy task. Be prepared that you will have to work hard.
Inner thighs can be reduced at home through high interval or strength training. This article contains exercises for the inner thigh muscles that really work. It's time to get 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. 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 your strength and endurance, your legs will become slender and elastic.
Having a general understanding of the anatomy of the leg muscles, you will definitely be able to understand all the ins and outs of training.
Hamstrings - These muscles are located in the back of the thigh and help you bend your knees and stretch your hips.
Abductor muscles These are the inner thigh muscles.
Quadriceps - they consist of four sections and form the anterior muscles of the thigh.
Gastrocnemius muscle (medial head) - This is the uppermost of the two calf muscles.
Tibialis anterior muscle - it is located in the lower leg and helps you flex your ankle.
Soleus muscle - This is the gastrocnemius muscle located under the medial head.
Having understood a little about anatomy, let's see exercises for the inner thigh at home for girls. All of them are easy to do (they can even be done at home) and quite interesting.
Lateral leg lift with fitball
This simple exercise to tone the muscles of the inner thighs was recommended by experienced fitness instructors.
Add a little spice to your main training process by using a fitball.
Lie on your side on the floor. Cross your arms in front of your body. If you feel discomfort, bend the elbow of your lower arm and rest your head on that arm.
Place a stability ball between your legs. Slowly lift the ball toward the ceiling using your hips and buttocks.
Return to the starting position. Perform three sets of 15 repetitions.
Squats
Many people know that squats are the most effective exercise for the inner thigh. Matt Townsend, a celebrity trainer, also shares this opinion.
This exercise is also highly fat-burning.
Stand straight, place 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 the starting position.
An important point: when squatting, your knees should not go beyond your toes.
Pull your shoulders back and keep your chest upright.
Repeat the exercise 12-15 times.
Jumping left and right on one leg
Place some kind of “obstacle” on the floor. Or you can simply imagine an object to jump over.
Stand on one leg, with your knee slightly bent, and jump to the left and right of the “obstacle.”
Start close until your legs become stronger. Then you can increase the distance.
Keeping your balance can be a challenge at first. If you continue to practice effectively, stabilization will appear very soon.
Gluteal bridge
If you are looking for exercises for your inner thighs and buttocks, then you have come to the right place.
Lie down on the floor. Bend your legs, bring your knees together.
Keep your feet away. Place a pillow between your thighs. Raise your hips slowly and lower them as well. Squeeze your knees together as you move up and down. Maintain tension on the pad at all times.
In the same position, lift your hips into a bridge. Keep a pillow between your knees. Squeeze the pillow about 30 times. Lower your pelvis and relax your back.
Frog
The frog is a good and simple exercise for tightening the thigh muscles. Exercises for the inner thighs do not always require much effort. The frog is still more associated with the concept of gymnastics.
Lie on your back, lift your legs and straighten them. Bend your legs, keeping your heels together, and spread your toes.
Slowly spread your knees in different directions, tensing your muscles. Then straighten, using the inner thigh muscles. Perform three sets of 12 repetitions.
dance movement
Add some spice to your workout with this fun dance move. This dance sequence will relate to hip-hop. The video is in English, but visually you will understand what needs to be done and how.
The three steps included in this workout are the snake lunge, criss cross, and simple hip hop squat.
Stand up straight. Raise your chest and tighten your abs. Take your right leg back. Do this 4 times and move to the cross.
Repeat the previous movement and cross your legs 4 times. Then move on to squats. Keeping your toes in front, repeat the squats and return to the starting position. It is advisable to do this all to the music, adhering to the rhythm. Repeat squats 4 times.
Then repeat the entire complex to the beat. All three exercises must be performed with maximum concentration on the inner thigh muscles to engage the target muscles for strengthening and tightening.
A set of exercises in motion
Keep your feet together. Step back and squat. Take a large step, slightly wider than hip width. Connect your legs to each other.
Perform 10 reps on each side.
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. Bring your legs back together.
Bring your leg back with a curtsy. Do not allow the body to rotate. You should keep your core straight. Your legs should look like zigzags.
If you want to make this exercise more difficult, add weight. Rest and repeat the exercise on the other side. Do 5 times on each side.
The last two exercises for the inner thighs 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.
How models train all sides of their thighs at Victoria Secret
Keep your hands on your hips. Do a half squat and from this position walk left and right. Perform 12 repetitions on each leg. This is a simple exercise and the results are amazing.
Another exercise that comes from the dance world. Stand straight with your legs straight and your hands on your waist. Take your leg back and then smoothly bring it forward, making a semicircle. The toe is pointing downwards. Do 10 reps on each leg.
Do this movement slowly and under control.
Exercise for thigh distance
Lie on your side and on the floor. Straighten your lower leg.
Cross your top leg over it. Rest your head on your hand. Lift your bottom leg up.
Keep your leg parallel to the floor and lift your heel toward the ceiling. This action keeps the tension directly on the desired area. Also control your upper body while you do the exercise.
Leg abduction with rubber band
Take a rubber band and tie it to a weight of 50 pounds or more. This is done so that the weight does not roll away to the sides during training.
Place your hands on your hips. Take a step to the side and move your leg
The contraction from the squeeze is what makes this exercise effective. Repeat the process for the other leg. Do ten repetitions on each leg.
Plie squats with dumbbells between legs
Straighten your legs and stand wider than shoulder-width apart. Take, for example, a 16-pound dumbbell and hold it between your legs.
Move your pelvis back, do not lean your chest and shoulders forward, and do a squat. Repeat 10 times.
Exercises for hips with a fitball
Spread your legs as wide as possible. Squat down and make sure your knees are directly above your heels.
Rest your fingers on your exercise ball. Lower yourself down, keeping the ball under your fingers the entire time. Do 10 reps.
Another workout is deadlifting with an exercise ball. Step one leg back and hold the ball.
Pull your stomach in. Bend parallel to the floor, standing on one leg, and lower the exercise ball.
Touch the ball to the floor. Return to the 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 water with herbal tea. No other drinks are allowed.
- Avoid all grains and grains, but half a bowl of brown rice a day is okay.
- Eat lots of fresh fruit
- Avoid sugar and sugar-containing foods. The best replacement is stevia.
- Eat 4 servings of protein per day. The serving size is the size of your fist.
- Consume 2 tablespoons of oil daily. Oils can be any: olive, coconut, flax seed, 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 for 5,000 to 10,000 steps daily.
- Instead of taking the elevator, take the stairs.
- Start jumping rope. This will help you burn calories, increase your agility, and get results faster.
- Get around the city by bike.
- Do scissoring. Lie on your back, lift your legs up and start swinging them crosswise to the sides.
- Perhaps you should start dancing.
- Make friends with lunges and squats - they are the most effective exercises to improve your thighs.
- Lunges strengthen the hamstrings, quads, and glutes. While squats work the thighs and buttocks.
- You can drink Yerba mate. This is a tea that has been clinically proven effective in burning fat.
- Eat more plant-based protein to boost your metabolism.
- Try high interval training (HIIT). They require less time than cardio and tone your thighs.
Conclusion
Patience combined with the right exercises will help you achieve the legs of your dreams. The appearance and size of your thigh gap depends on your genetics and natural body structure. And therefore, no matter how hard you try, you will not get the thighs of a super model if there is no genetic predisposition for this.
You can also use anti-cellulite creams, massages, wraps, etc. to improve the appearance of your thighs.
Constantly train, performing the described set of exercises, following the technique and rules for performing movements, nutrition recommendations, and your legs will become the envy of. And all you have to do is accept compliments with a smile, because you deserve it.
Since time immemorial, men have argued about which part of a woman's body is the most attractive. Some people like a prominent bust, others like gorgeous hair, and others like firm buttocks. But all representatives of the stronger sex admit that when they see a beautiful woman, they first of all pay attention to her slender legs. Representatives of the fairer sex are well aware of this, and therefore try in every possible way to emphasize the beauty of their main “weapon” in conquering men. But not everyone succeeds in this, and this is due to loose skin and weak muscles of the inner thighs.
These muscles are practically not involved in everyday life, and therefore they are the first to begin to spoil the beauty of chiseled female legs, and besides, they become the root cause of chafing of the skin between the legs. It is clear that such a problem needs to be dealt with, but it can only be dealt with by regular exercises that engage the thigh muscles. In this article we will look at the most effective gymnastics for pumping this problem area.
Gymnastics to strengthen thigh muscles
1. Straight leg raise
To perform the exercises, it is best to get a rubber mat. Lie on your right side, resting your elbow on the floor and supporting your head with your palm. Let the other hand rest its palm on the floor at stomach level. Bend your right leg slightly, straighten your left leg and slowly raise and lower it without touching the floor. Do up to twenty such lifts, and then lie on your left side and pump the muscles of the other leg in the same way.
2. "Scissors"
This is another well-known exercise performed while lying down, which engages the thigh muscles, and at the same time pumps up the calf muscles well. To perform it, lie on your back and extend your arms parallel to your body, providing yourself with support. Raise your legs to a small height and begin to cross them, imitating scissor movements, ten times. Immediately after completing the element, raise and lower both legs, without touching the floor, 10 times. Complete three sets and you can proceed to the next exercise.
3. Lunges
This great element starts with a standing pose. Keeping your arms in front of you, take a step to the side with your left foot. Squat down by bending your right knee, then rise up and cross your right leg behind your left. In this case, the body weight will also move from the right side to the left. Return to the starting position and repeat the element, moving in a mirror manner (i.e. to the right side). Repeat the elements up to 10 times in each direction.
In the practice of fitness trainers, there is another popular option for lunges. To do this, take a large lunge forward with your right foot, lean forward with your whole body, and squat down so that your left knee touches the floor. Return to the starting position to repeat this element on the other leg. Perform 10–15 movements with each leg.
4. Leg abduction
To perform the next gymnastic element, you will need support. You can rest your hands against the wall, but it is better to use a high back of a chair. Stand in front of a chair, resting your hands on the back. Lift your left leg off the floor and move it back as far as possible. Repeat 20-25 times, trying not to bend your knees, and then pump the other leg with similar movements.
5. Plie squats
Plie squats give an excellent result in the fight against sagging thigh muscles. And in addition to training this muscle group, this element helps eliminate “breeches.” To perform it, the legs are spread as wide as possible, with the toes turned to the side. Once you have established this position, begin squatting, being careful not to bend your back. You need to squat until your thighs form a straight line and strong tension arises in the muscles. Do squats for one minute, then give your legs a rest (literally twenty seconds). Repeat the element twice and move on to the next one.
6. Clamping the ball with your knees
To train your thighs this way, you will need a bouncy rubber ball. Lying on a flat surface, place your arms parallel to your body. Pull your heels toward your buttocks and hold the ball between your knees. With your hands supporting you, lift your hips so that they form a straight line with your torso and begin to squeeze the rubber ball tightly. Squeeze the barbell, count to ten, and return to the original position. Repeat ten times.
7. Squats with a ball
Get on your feet and perform another gymnastic element that can easily pump up your hips. Squeeze the ball with your knees, extending your arms forward, and begin to perform shallow squats, squeezing the ball tightly. As you squat, you will immediately feel your thigh muscles tighten and begin to work. Very soon you will notice that this element is one of the most effective of all the exercises offered. Perform squats as many times as possible, eventually bringing them up to fifty.
8. Hip stretch
These wonderful movements require a rubber mat and a small hard pad. Lie on your back with a pillow under your head. Move the heel of your right foot closer to your buttock, and place the foot of your left foot on your right knee. Apply some pressure to your left knee, pushing it away from you. At this moment you will feel the necessary tension. Freeze in this position for 7-10 seconds. Repeat the same movement for your right leg, remembering to keep your back straight. Perform five sets, constantly alternating legs. According to fitness instructors, such an element will not only make the skin on the inner thighs smooth and elastic, but will also help get rid of cellulite.
9. Intensive pumping
After completing the previous gymnastic element, remain in a horizontal position, turning over on your side. Place your left elbow on the floor and support your head with your hand. Bring your right leg bent at the knee forward. Let it serve you as additional support. Start pumping your left leg by lifting it off the surface and lifting it up to its maximum height. Perform fifteen such lifts, and then repeat the element to pump up the other leg.
10. Overcoming Resistance
For the next exercise, the purpose of which is to pump up the thigh muscles, you will need a resistance band. Stand up straight with a gymnastics band on your lower legs, slightly tilt your body forward and clasp your hands together, holding them in front of you. Overcoming the resistance of the expander, take a wide step to the side with your right foot. Return to the starting position and squat as deeply as possible. Repeat the element for the right leg. Perform fifteen such movements for each leg and you can move on to the next exercise.
Finally, every beauty who takes care of her body should understand that the results achieved in the gym can hardly be achieved by working out at home. That is why feel free to go to the nearest fitness club and take lessons from experienced fitness instructors who will teach you how to properly perform a squat with dumbbells or a barbell, and also teach you how to bend and extend your legs on a machine. In this case, literally after 1.5–2 months you will notice the first results of your exercises, which means you will enjoy the slimness of your legs.
Health and beauty to you!
I have to say that I am a big fan of exercises that you can do at home.
Isn’t it great to work on your body in the cozy and comfortable atmosphere of your own home? And you don’t need to buy any exercise equipment or additional equipment!
Today I will talk about exercises that will allow you to tone your inner thighs without leaving home!
1. Plie squats
Classic squats are an extremely effective exercise for the hips.
But since your task is to bring their inner surface into proper shape, I would recommend plie squats.
Stand straight with your feet shoulder-width apart. Toes should be turned outward at an angle of 45°.
Begin the exercise by lowering yourself into a squat as if you were sitting on an invisible chair.
2. Plie squats with jumps
If you want to make the previous exercise more intense, then add jumping to it!
Rising from a squat, push your feet off the floor and touch the soles of your feet to each other as you jump.
To engage the target muscles and prevent injury, you must ensure that all movements are performed correctly.
3. Leg raise while lying on your 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 and relax your feet.
Perform rhythmic up and down movements with your right foot.
To avoid disproportionate muscle development, do the same number of repetitions on each side of your body.
4. "Scissors"
In addition to the inner thighs, “scissors” allow you to work the lower part of the abs.
This video shows you moving your legs alternately up and down, but you can also move them in a criss-cross pattern.
Stretch your toes forward and work in a small amplitude to further engage the target muscles.
5. “Jumping” with crossing legs
This exercise is similar to a regular jumping exercise, however, as you may have guessed from the name, you need to cross your legs every time you land.
6. Gluteal bridge
Lie on your back, bend your knees and bring them together.
Raise your pelvis up and then lower it.
As the name suggests, the bridge works the glutes, but it's also a great way to tone your inner thighs, so you're killing two birds with one stone!
7. Wall Squat
Sounds easy?
In fact, this static exercise is much more difficult than it might seem at first glance.
But he is not short of efficiency!
Lean your back against a 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 an angle of 90°). Place your hands on your hips.
These exercises can be performed at any time and anywhere.
Take advantage of their versatility and work on building sleeker, toned thighs without leaving home!
Do you know any other exercises for the inner thighs?
