Exercises to strengthen the inner thigh. The best exercises for the inner thigh

The inner thigh is a problem area for many people, especially women. The skin on the inner thigh is much thinner than on the outer thigh. 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 inner thigh muscles.

For thin representatives of the fair sex, this area can also cause distress if the gap between the thighs forms 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.

Little fat - a lot of space. Hence the gap.

What to do to reduce the gap? Get better or try to increase the muscles of the inner thigh with the help of special targeted exercises.

Weakness of the inner thigh muscles can provoke injuries in this area, which many amateur and professional athletes face.

Stretching these muscles happens very often and causes a lot of discomfort. Pain in the groin can unsettle the training process for a long time.

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

Muscles of the inner thigh

The muscles of the inner thigh make up the group of adductor muscles. The adductor muscles include five muscles: comb, thin, long adductor, short adductor, adductor magnus. The main function of these muscles is to adduct the hip. 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.

Reducing fat in the inner thigh area

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

Simple example: From an early age, right-handers use their right hand, and left-handers use their left hand. If you believe in local weight loss, the dominant arm, which experiences 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 your inner thighs, you need to reduce the overall amount of fat in your body. That is, eat less and move more.

If the weight is normal, then the sagging of the inner thigh is not due to excess fat, but to weakness and looseness of the adductor muscles. To eliminate the problem, you need to do special exercises for the inner thigh.

So, in order for the inner thigh to cease to be a problem area, it is necessary, if there is one, to train the adductor muscles.

Exercises for the inner thigh

1. Raising and lowering the legs in a lying position (swings)

Swings for the inner thigh should be done slowly, with effort, concentrating on the adductor muscles. If desired, you can wear leg weights. We offer three options for the exercise.

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

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

Do as many repetitions as necessary to feel the adductor muscles “burning.” If you feel 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. Initial position: Lie on your side so that your feet are under the chair. Support your head with your hand placed on your elbow. Place the top foot of the leg on the chair seat. The lower leg is under the seat. Pull the toe of your lower leg towards you and fix it in this position.

Performing the exercise: at the count of times, slowly raise your lower leg to the seat of the chair; on the count of two - just as slowly lower it to the floor. You should repeat raising and lowering your leg until you feel a burning sensation in the muscles of the inner thigh. After this, 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 inner thigh exercise allows you to work different muscles in your legs. At the same time, it is effective for the abs and back muscles, because... they have to strain to maintain balance.

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

Performance: At the count of times, simultaneously raise the lower leg and lower the upper leg slightly. That is, bring your legs together. On the count of two, lower your lower leg to the floor and lift your upper leg. That is, spread your legs. You need to perform the exercise slowly, concentrating on the sensations in the leg muscles and maintaining balance. Do 30 leg folds, then lie on the other side and do another 30 leg folds.

2. Exercise for the inner thigh “Scissors”

This seemingly quite simple exercise is very effective for the muscles of the inner thigh. At the same time, while performing “scissors”, we are simultaneously working on. We offer two options for this exercise.

Exercise “Scissors”: option one. Initial position: lie down on the mat, place your hands under your buttocks with your palms on the floor. You can lift your shoulders off the floor, while reaching your chin toward your chest, not toward the sky. This option works to strengthen the neck muscles. But if this is difficult for you, lay your head on the floor.

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

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

Exercise “Scissors”: option two. Initial position: lie on the mat, head on the floor, arms extended along the body. Raise both legs so that they make an angle of slightly more than 90 degrees with your torso.

Performance: spread your legs quite wide, but not to the point of feeling discomfort in the muscles. Pull your socks 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, point your toes out and slowly bring your legs in and out. When mixing, cross. Make 30 details.

3. Exercises for the inner thigh with a ball

You will need an elastic rubber gymnastic ball.

Exercise 1. Initial position: lie on the mat, bend your knees, feet on the floor. Hold the ball between your knees. Extend your arms along your body.

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

Exercise 2. The essence of this exercise: by trying to hold the ball between our legs while performing a passing exercise, we will keep the muscles of the inner thigh in constant tension. We will have a passing exercise.

Initial position: stand straight, hold a gymnastic ball between your legs just above your knees.

Performance: squat down for a count of one, and return to the starting position for a count of two. Repeat in two sets of 10-15 times each.

4. Squats and lunges for the inner thighs

Plie squat. This squat is more effective for the inner thighs the wider your legs are. Initial position: stand up straight, spread your legs as wide as possible, toes pointing to the sides.

They are the largest in the medial group. Located above the thin muscle. Their beginning forms a short tendon. The muscle bundles diverge and attach to the femur.

Exercise "Scissors"

This is done as follows. Initial position:

A person sits on a gymnastic mat.
Place your palms under your buttocks.
Shoulders lift off the floor a little. This is difficult to do at first, but if possible, you should constantly reach your chin to your chest. This action will help quickly strengthen
The legs are lifted off the floor and raised 30 cm.

Performance:

Legs spread and crossed. Actions are carried out energetically. The muscles are collected.
The distance between the legs at maximum extension should be about 30 cm.
When performing the exercise, you should try to constantly pull in your stomach.
20 approaches are done.

Allowed to rest a little. Then the exercise is repeated.

Squats

Squats are most beneficial for the inner legs, focusing on the active activity that the hip adductors need. Exercises with squats are one of the most effective.

Initial position:

Straighten up, stand up straight.
It is necessary to spread your legs wide apart, but you need to make sure that further execution of the exercise does not bring discomfort.
The toes turn in opposite directions.

Performance:

Squat down, trying to reach a line parallel to the floor.
Straighten your back and constantly monitor your posture.
Rise to the starting position.

In total, about 30 squats are required. You can take short breaks between them to relieve the muscles. If it’s good, you can perform the exercise while holding dumbbells in your hands. It is advisable to take them in light weight so as not to overload the leg muscles.

Lunges

Lateral lunges are performed to improve muscle tone and develop endurance. Initial position:

Stand up straight, spread your legs to the sides.
Place your hands on your belt.

Performance:

A sharp lunge is made to the right. To do this, the right leg is first bent at the knee and then left to the side.
The position of the knee is traced. It should not protrude more than the outline of the sock.
The left leg is placed in the most extended position, which provides a slight stretch.
You should try to sink to the lowest possible position, but you should not perform actions that are beyond your personal capabilities.
You need to stand in this position for a few seconds, after which the starting position is accepted.
A similar lunge is made to the left side. It is necessary to ensure that when performing the exercise in both directions, the distance between the legs does not differ.

About 20 lunges are performed. You can divide them into two times, taking a short pause.

Symptoms of a sprain

The person feels as if something clicked in his leg. This signal may indicate a stretch in the adductor muscles of the thighs. The more they are strained, the clearer the sound will be. This phenomenon is accompanied by intense pain that appears almost instantly. Formation of a hematoma on the thigh is observed. The affected area is very painful, sensitive even to light touches. Typically the injury is localized to the area where the muscle meets the tendon.

Degrees of stretch

The first degree is the easiest. Stretching is the least painful, the tissues regenerate quickly, so there are a minimum of problems. A hematoma does not form, but pain in the thigh is noticeable.
The second degree is manifested by quite severe and prolonged pain. A few hours after the onset of symptoms of an adductor muscle strain, a hematoma appears.
The third degree differs from the previous ones in the severity of the person’s condition. There is a noticeable severe hematoma. It takes several weeks or months for treatment and complete recovery of the leg after such an injury.

When the long adductor muscle of the thigh is injured, it is necessary to ensure complete rest for the leg. You cannot put even small loads on it, as this will worsen the patient’s condition. Even with a first-degree sprain, it is necessary to take sick leave for several days and take care of the leg until the unpleasant symptoms shown by the hip adductor muscle are completely relieved. The stretch can be very severe. The doctor will probably prescribe crutches for a while so that the patient does not experience severe pain when moving independently.

To speed up the recovery of damaged muscles, it is necessary to use cold compresses. The adductor magnus muscle of the thigh will regenerate better if you apply a regular compress for 20 minutes. Ice can be used. It is first wrapped in thick fabric and then applied to the leg. An alternative can be any container filled with cold water.

A compression bandage is often applied to the limb affected by the sprain. If the sprain is very severe or a hematoma occurs, then you should wait until it goes away or decreases in severity, and only then apply a bandage, after consulting with your doctor. If the patient is forced to remain in a lying position for some time, then it is necessary to raise the leg up and ensure its reliable fixation. This will improve blood flow through the limb, which will have an impact on the rapid resorption of the hematoma and the acceleration of tissue regeneration.

Features of treatment

If severe pain occurs or there is no improvement, non-steroidal anti-inflammatory drugs should be taken. When the desired effect is achieved and the patient recovers, it is necessary to provide him with a set of physiotherapeutic procedures to regenerate the adductor muscles of the thighs. are also very useful, so you need to select an exclusive complex for the patient. If you regularly perform physical therapy after an injury, then complete recovery of the damaged muscle is guaranteed.

Sometimes, for third degree sprains, surgery is indicated. When severely torn muscles need to be stitched, surgery is necessary. After recovering from the consequences of the injury, the patient is also recommended to undergo physiotherapeutic procedures and exercise.

Consequences

Usually does not involve significant negative consequences. Even after a severe injury, you can recover to the state you had before you received it. Treatment of the adductor muscle of the thigh lasts from a week to six months. If at this time all actions are carried out according to the rules, then in the future the person will not have problems with the injured leg.

Exercises for the adductor muscles of the thighs should be performed daily, devoting at least 20 minutes to them. If they are carried out as physical therapy, you should constantly monitor your sensations. If pain occurs, you need to interrupt your exercise or switch from a difficult to an easier exercise. To undergo full rehabilitation from a sprained hip adductor muscle, as well as achieve a state equivalent to the health of the legs before the injury, it is necessary to perform a set of exercises and other therapeutic measures for a long time. The load should be evenly distributed on both limbs. A competent approach will help both heal and develop the adductor muscles, which will have a beneficial effect on the health and endurance of the legs.

If you're thinking about how to lose inner thigh fat and it just seems impossible, try these 7 best thigh exercises.

They will tone you up and make your body fit, and will also help you get rid of excess fat in this problem area.

Yes, it is quite possible to get the legs you dreamed of!

Ballerina exercises for slender legs

Exercises for losing weight in the inner thighs

If you do all these inner thigh fat loss exercises three times a week, you will definitely see results. Just remember this every time you feel like your muscles are burning!

5 Best Inner Thigh Exercises

Exercises for the inner thigh - video | Let's put away the breeches!

1. Pilates: Leg Raises for Inner Thighs

Pilates is a serious core workout, and the inner thighs are key to stabilizing the muscles in many exercises. In fact, you may feel your inner thighs working even harder than your abs. This simple exercise is easy to do and is one of the best for those who want to slim their legs.

How to do it:

Lie on your side, straighten your lower leg and place your upper leg so that your foot or knee is on the floor. Lean on your forearm, or support your head with your hand.

Inhale, and as you exhale, lift your lower leg without bending it, tightening your core muscles. Inhale as you lower your leg.

Do 10-15 repetitions, then switch sides.

2. Frog Squat

This seemingly funny movement is actually a calorie burner, so get ready to get your heart rate up and every muscle in your body working at once!

How to do it:

Stand straight with your feet slightly wider than shoulder-width apart. Tightening your stomach, bend your knees and push your buttocks back, while spreading your knees, and try to reach the floor with your hands.

Bend over as much as possible, but remember to keep your upper body up.

In a quick movement, straighten your legs and hips, push off with your legs and jump, legs together as you jump, arms above your head.

Before landing, spread your legs and return to the squat position.

Repeat 10-15 times, then take a break and catch your breath - you deserve it!

3. Lunge to the side

Lunges are great thigh exercises on their own, but side lunges specifically target the inner thigh muscles.

How to do it:

Feet together. You can grab a pair of dumbbells if you want to make the exercise more difficult. Extend your right leg far and bend your knee. Try to keep your left leg as straight as possible, do not tilt your upper body, and keep your right knee bent so that your knee does not extend past your toes.

With emphasis on your right foot, return to the starting position. Repeat the movement on your left leg to complete the repetition. Do 10 repetitions for each leg.

4. Plie squat

When people ask how women can get rid of thigh fat, it's worth taking a closer look at the ladies with the most enviable legs. For example, to ballerinas. The plie squat is what makes dancers' legs look long and slender. This exercise will easily fit into your regular fitness routine.

How to do it:

Spread your legs wide, toes turned out to the sides at a 45-degree angle, and chest out. You can also use dumbbells like the model in the photo to make the workout more challenging.

Bend your knees and tighten your glutes, core, and inner thighs. Keep your hips behind your little toes as you squat, and your hips will be at a 90-degree angle to the floor.

Focusing on your heels, straighten your legs to complete the rep. Do 10-15 repetitions.

5. Compressing the fitball

Fitball is one of the integral parts of equipment for training. It can work wonders in shaping the shape of your inner thighs. We can say that this is the answer to the question “How to remove fat from the inner thigh.”

How to do it:

Lie on your back. Bend your knees, feet on the floor. Hold a well-inflated exercise ball between your knees.

Arms at your sides, core tense. Now squeeze your knees, thinking that you are trying to flatten the exercise ball. It's a small movement, but it's your goal.

Squeeze as hard as you can, then relax while still squeezing the ball. Repeat 20-25 times to complete the set.

6. Bridge

The bridge is a yoga pose that has a lot of benefits on how to lose fat from your inner thighs.

How to do it:

Lie on your back, knees bent, feet on the floor, arms at your sides. Inhale, and as you exhale, lift your hips toward the ceiling, lifting them off the floor and trying to make a straight line from your shoulders to your knees. Keep your thighs parallel to each other, squeezing your inner thighs. Don't let your knees spread out to the sides.

Hold the position for 30 seconds to a minute, just remember to breathe. Relax and repeat 2-3 times.

7. Most Important: Do Cardio

One of the keys to losing inner thigh fat is to burn calories faster with cardio, which will get you working up a sweat and get your heart rate up. Cardio exercise burns tons of calories and also helps the body process stored fat, revealing lean and toned muscles. Even better, there is no longer a need to spend the whole day in the gym. Opt for exercises that burn more calories, such as running, jumping rope, climbing stairs or cycling, so you never have to worry about how to lose fat between your legs again.

Try combining them with intense interval training, where you work up a sweat for a minute and then recover for another minute. The total is 20-30 minutes three times a week. After this, you will be able to smile at the reflection of your own slender and toned legs in the mirror.

Video - exercises for the inner thighs

The female body is an amazing creation of nature, but even the most beautiful women are sometimes not without flaws. And don’t we, representatives of the fair half of humanity, know about our problem areas? One of them is the inner thighs. The muscles of this zone are practically not used in everyday life, so our task is to train them as much as possible and exercises for the inner thigh will help us with this. Knowledge and skills will help you do them correctly.

General principles of training for weight loss

In order to get rid of cellulite and tidy up your inner thighs, you will have to include it in highly effective workouts. This complex will not only help get rid of subcutaneous fat, but will also be an excellent prevention of many diseases.

Let's not lie, our main enemy is laziness. But if you want to become the owner of slender legs and your goal is to strengthen your muscles, then you will have to overcome yourself by starting to exercise. Try to plan your schedule so that you can devote an hour to training three times a week. Training scheme:

simple cardio warm-up;
moderate intensity cardio warm-up;
squats;
jumping and push-ups (so-called plyometric exercises);
lunges;
plie (squats);
moderate intensity cardio workout;
exercises for the inner thigh;
combined exercises for the abdominal muscles and inner thighs;
stretching.

If you decide to exercise on your own, without a trainer, then you need to pay special attention to maintaining technique and try not to overload your muscles. Properly selected clothing and shoes are equally important. Even home workouts require specialist advice - consult a doctor and a professional trainer, they will give you qualified advice.

A set of exercises for the inner thigh muscles with photos

Exercises to tidy up the inner thighs are very simple, but the most important condition for their effectiveness is regularity and a large number of repetitions. Here are some simple exercises that will help you tighten the muscles of your inner thighs and increase their volume. Performing such exercises does not require any special physical training from you.

First task: lie on your back, place your hands under your buttocks. Your back should be as close to the floor as possible. Raise your legs 30 centimeters, spread them, cross your legs. A prerequisite for performing this exercise is to tense the muscles of the inner thighs. Perform 20 crosses, then take a break for twenty seconds, after which do 2 more of the same approaches.

Plie squats give a good effect. They help develop not only the muscles of the inner thigh, but also the gluteal muscles, and also help remove the “breeches”. To perform it, spread your legs wide, turn your feet outward. Your back should remain straight while performing squats. You need to squat until you feel strong muscle tension and your thigh line becomes parallel to the floor. At the bottom point, squeeze your buttocks, then return to the starting position. The exercise should be performed for a minute, after which you take a twenty-second break, and then two more approaches.

Lunges are another great way to combat inner thigh fat. They are very simple to perform: standing straight, lunge with your left leg. The pelvis should move back a little, and the right leg should be taut and straight. Then lunge with the other leg, redirecting your weight to it and also forming a right angle at the knee.
Swings are simple and effective home exercises for the inner thighs. Starting position – standing. Raise your right leg smoothly and keep it constantly tense, and your back should remain straight. If you have difficulty maintaining your balance, you can lean on the back of a chair. You need to do 15-20 swings with one leg, then repeat the same for the other leg. In total you need to do three approaches.

Lifting legs and buttocks on a fitball

– this is a wonderful tool for putting our muscles in order and removing excess fat. Exercises for the inner thighs with a fitball are simple and accessible to everyone, and it is especially worth noting that a gymnastic ball has virtually no contraindications.

So, the first exercise with a fitball is to lie on your back, lift your legs up a little and squeeze the ball with them. Keep your muscles tense for about 10 seconds. Repeat this movement five to six times.
Another exercise is squats with a fitball. To perform it, sit on the ball, squeeze it with your thighs, spreading your legs as wide as possible. Stretch your arms to the sides. Slowly stand up, transferring your weight to one leg, while lifting the other one without letting go of the ball. This needs to be repeated for each leg 10 times.
You can also perform exercises with the ball from a lying position. Such ball exercises are very effective and do not overload the spine. And the variety of this group of exercises is very great - you can always choose those that will be most effective in your case.

As an example, watch this video that explains how to make your buttocks more toned and get rid of cellulite:

Exercises in the gym

Exercising at the gym is much more effective than exercising at home. Firstly, you are constantly under the supervision of a trainer, who can point out mistakes and, in addition, help with advice. Secondly, classes on special machines are aimed at developing specific muscles, so the effect from them will be more noticeable than from general exercises performed at home.

Leg abduction and extension

Exercising in the gym is much more effective in pumping up muscles than exercises you do at home. For example, bringing the legs together on a special simulator: when performing this exercise, the adductor muscle is actively involved and, which is especially important for women, the intimate muscles work.

Leg extensions on the machine are aimed at developing the anterior thigh muscles. This exercise is difficult to do at home, so if you want to develop these thigh muscles, you should contact a professional trainer who will give you a lesson. You can watch an example of performing exercises on the simulator in a short training video:

Squat with dumbbells

In order to make training more effective, familiar exercises can be performed with weights - proper squats, as well as swings, which we have already discussed above:

Bend your leg at the knee and place a light dumbbell on the bend.
If you choose a more complicated version of the exercise, then you need to do no more than 15 swings, and reduce the number of approaches to two.

All exercises for the inner problem part of the thigh with weights should be performed only under the guidance of a trainer. The point is not only that the result of such exercises can be muscle growth, which in many cases is simply not necessary. Exercising with weights places increased stress on the joints and, as a result, may lead to injury.

Video course on tightening the inner thigh at home

Currently, many complexes have been developed that will help you quickly tidy up your legs above the knees. Now you will have the opportunity to learn all the secrets of exercises that help improve your hip line from the video:

For many representatives of the fair sex, the inner thigh is a problem area. If sagging skin is not visible in cold weather, then in summer this problem can prevent you from wearing short outfits. Lack of muscle tone and excess volume drive many women and girls into despair, and in order to have ideal leg shape by summer, you need to regularly train your inner thighs. Let's talk in more detail about what effective exercises are for this problem area.

How to tighten and pump up the inner thigh muscles

The attractiveness of your legs diminishes over the years if you have too thin skin or weak muscle tissue on the inner thighs. Walking or running in normal life does not affect this problem area, which leads to the accumulation of fat, weakening of muscles, and the appearance of cellulite. Sports exercises do not always affect the capricious area, so when choosing strength training, make sure that it includes physical activity for losing weight in your legs.

Before you start working out your leg muscles, you must first get rid of excess weight, otherwise even hard training will not give the desired result. Work on the inner thighs includes exercises on a treadmill, orbitracks, steppers, Smith squats, Hackenschmidt squats, exercises with a Thigh Master leg expander and other exercises, which will be discussed a little later.

Intensive weight loss without strength training and proper muscle development will certainly lead to the formation of loose skin on the inner thigh. Fat, similar to the fat fold on the abdomen, easily forms there. To get the perfect shape of your legs, you don’t have to turn to a trainer - a comfortable home environment is even better for this.

Pumping up the muscles of the inner thighs at home means giving them beauty, improving blood circulation in the intimate area, and strengthening 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.
Each leg needs to be worked separately.
The number of repetitions is maximum.
Increase the repetitions with each workout.
To increase the load, it is advisable to use light weight dumbbells.
The set of exercises begins with a warm-up, using running, jumping rope, squats, swinging arms and legs.
Classes are held regularly.

A set of exercises for training at home

Plie squats

This type of squat is effective for the inner thighs and strengthening the gluteal muscles. Place your legs wide, turn your toes 120 degrees. Keep your back straight and slowly squat as you inhale until your legs reach a 90-degree angle. Hold, exhale, and then return to the starting position, but do not straighten your knees. Perform 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 your left toe towards you, tighten your abs. Stretch your arms straight forward, crossing your fingers. As you exhale, lift your left leg, and as you inhale, 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 thighs, 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 your lower back does not leave the mat during the exercise. Raise your legs 8 cm, make energetic swings reminiscent of scissors. Then, on a count of 10, lower your feet to the floor. After a second pause, repeat 3 more sets of 10 times.

Side Lunges

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

Leg spread

This exercise is called "stretching". It allows you to work the muscles of the inner thigh. Sit on the floor, spread both legs to the sides without bending your knees. Bend your torso forward, reaching your toes with your hands. Hold for 15 seconds, come back. Don't stretch yourself to the point of pain. There should be no discomfort during all movements. Repeat the stretch 10 times.

Swing your legs

Swings are a workout for the inner thigh. Many people are familiar with side swings from school physical education lessons, but behind the apparent simplicity lies the benefit for creating slender legs. Stand sideways to a support (chair, wall, sports wall). Tighten your stomach, keep your back straight, and do not tilt your shoulders to the side. Swing your legs to the sides, like a ballerina at the barre. Having reached the 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 an opportunity to pump up the muscles of the inner thigh. Stand on your right leg and bend your left at the knee. Place your left foot opposite your right knee. Slowly straighten your left leg, moving it back, so that the pose resembles a swallow. Slowly, without jerking, return it back. Perform the “swallow” for each leg 10 times.

Video: How to remove ears on thighs at home

In order for the loads in individual fat burning exercises to produce the expected results, the training program must be performed correctly. If you do the exercises yourself, then look at the photo, which shows the correct poses. But videos that show the movements in detail will help you better strengthen your inner thigh. See the program “Everything will be good” for exercises from Anita Lutsenko on how to remove your hips:

Exercises in the gym

Strengthening the inner thigh will go faster under the supervision of an experienced trainer in the gym. Special exercise machines, barbells, and dumbbells help a lot with this. We present 4 effective exercises to reduce fat on the inner thigh.

Leg abduction in the simulator. This is an exercise that is difficult to make a mistake. Its execution is based on moving the legs to the center of the body using a special simulator. The thighs are initially located at a distance from each other, and it is easy to pump up the inner part of them, overcoming the resistance when they are compressed. To get maximum effect, spread your legs without reaching the starting position. Perform 15-20 compressions.
Leg extension on the simulator. The main goal of the exercise is to pump and burn fat in the lateral and frontal thigh muscles. Here, pay attention to the execution technique, because during leg extension, the knees are heavily loaded. Take a seat on the machine, rest your shins on the bolsters, keep your knees at an angle of 90 degrees. Grab the handles on the sides of the machine with your hands to keep your back motionless. Inhaling, straighten your legs, fixate at the top for 15 seconds. Extend your knees gradually as you exhale. Repeat 10-15 times.
Squat with dumbbells. This exercise is also called “sumo squats”. It is done with weights, with one dumbbell or kettlebell, to develop muscle mass in the thigh and remove excess fat. Place your legs wide, with your feet turned in different directions. Take the weight with both hands and hold it below parallel to the body. Keep your back straight as you bend your knees. When the knee joint bends to 90 degrees, then hold for 10 seconds and smoothly, without jerking, return back. Repeat squats 15 times.
Wide 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, spread wide, turning your feet 45 degrees. As the platform moves down, inhale and bend your legs at a 90-degree angle. Then press the platform upward as you exhale, without bringing your knees together, strongly tensing your buttocks. The pace of execution is 2 seconds down, 1 second up. Perform 15-20 presses, do not get up from the machine abruptly when finished.

Exercises with a fitball for the inner thigh

Exercises with a fitball will help remove fat from the inner thigh. The effect can be achieved in 20 minutes of training 3-4 times a week. Let's look at popular exercises.

Reduction of legs. Lift both legs up while lying on your back, then place the ball between your thighs. Press your muscles onto the exercise ball for a count of 10, then relax. Do 25 reps.
Tilts to the side. Lying on your back, grab the ball with your raised legs. Tilt alternately in different directions without touching the floor. The shoulder girdle remains motionless. Bend 15 times in different directions.
Squats from a standing position. Take dumbbells in your hands for weighting, place your left foot on the fitball. Squat down slowly, bending your right knee. Hold yourself, then slowly rise up. Do 15 squats for each leg.

Stretching exercises

Stretching the inner thigh will increase flexibility and develop joint mobility. These are smooth movements that are performed at a slow rhythm. While stretching, hold each position for 30 seconds. This type of exercise is considered effective:

Butterfly. This is a special exercise, the essence of which is to bring the hips together and spread them apart. It is better to perform it with an expander, then all the muscles of the body will be involved. With your back straight, sit on the floor, bend your knees, then bring your feet together. The closer your feet are to your body, the greater the load on your hips. Smoothly 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 a cross split, practice. But it won't hurt to try to make the inner thighs more elastic. Sitting on the mat, spread both legs wide apart. With a sliding movement, transfer the weight of your torso to your arms and tilt it forward. Raise your pelvis, resting your hands on the floor, then slowly sit in a cross split. Do not cause yourself discomfort - do not allow yourself to feel pain! Carefully go back.
Half twine. Lunge wide forward with your left leg. Place your right knee on the floor, rest your hands on the floor. Lower yourself so low to the floor that you feel a stretch. The foot of the left leg must be further than the knee. Hold this position, then return and change sides. Perform 5-7 repetitions in different directions.

Which exercise machine is used for the inner thigh?

An excellent exercise machine 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 on several problem areas of the fair half of humanity: buttocks, breasts, thighs. Let us 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. They make it easy to do bench presses and squats.