How to train your inner thighs. Exercises for the inner thigh

The inner thigh is a problem area for many women, not only those who are overweight, but also those who are actively involved in fitness. Of course, these two categories have different problems, and in any case you need to know how to pump up your legs from the inside.

In the first case, when a girl is overweight, a large amount of fat is deposited on her inner thigh, which does not look very good, but on top of that it rubs through her jeans.

In the second case, when a girl is engaged in building up the muscles of her thighs, the inner part of the thigh is lagging behind, and the thigh becomes not rounded on both sides, but aesthetically unattractively curved. Today we will tell you how to pump up your inner thighs.

Anatomy of the inner thigh

It is very important to see the anatomy of the hips to learn how to pump up the gracilis and adductor muscles. It is this muscle that is usually less toned in girls, which is why it doesn’t look aesthetically pleasing.

The inner thigh consists of:

• Sartorial muscle
• Iliopsoas muscle
• Pectineus muscle
• Gracilis muscle

The main function of these muscles is adduction of the leg, which means that all exercises will also be based on this.

These muscles are located just above the quadriceps femoris muscle on the inside of the leg under the groin.

How to pump up your inner thighs at home?

In this article you will learn how to quickly pump up your inner thighs in the gym. A variety of exercises performed with an expander, in simulators and with your own weight will be presented here.

Exercise No. 1. Exercises for the sartorius muscle with an expander are very convenient to perform at home. You can perform it with two types of expanders: a regular elastic band or a simulator.

In the first case, the elastic band must be hooked onto something, and its second end must be secured to the leg. Stand up straight, hold onto the support with your hand. Move your leg as far as possible to the side and return to the starting position. Perform 2 sets of 20 repetitions.

In the second case, a special exercise machine for the inner thigh is purchased, which is placed between the legs and compressed. Lie on the floor, bend your knees, and place the exercise machine between your knees. Squeeze the handles of the exercise machine as much as possible. Do 2 sets of 20 reps.

Exercise No. 2. The second exercise is performed in the gym in a special simulator. Sit down in the simulator, put your legs on the bindings and bring them together. This exercise is convenient because it allows you to increase the load. Do 2 sets of 15-20 repetitions.

Exercise No. 3. The following exercise can be done both at home and in the gym. It is the ideal answer to the question - how to pump up thin legs and buttocks at home for a girl. You can do it with your own weight or with a kettlebell. Take the weight in your hands, place your legs very wide, and spread your toes to the sides. Squat until parallel to the floor. Perform 3 sets of 10 repetitions.

Exercise No. 4. This exercise is similar to the exercise with an expander, only it is performed in a block simulator, which allows you to adjust the weight. You put a special cuff on your leg and hook the block carabiner to it. Hold the support with your hand and move your leg to the side. Perform 3 sets of 10-15 repetitions, increasing the load with each approach.

Exercise No. 5. The last exercise in our complex is lying leg raises. It is very simple and convenient for home training. Lie on the floor, lift your legs up and spread them to the sides to the maximum. Do 2 sets of 20-25 repetitions.

How to pump up your inner thighs at home - video:

This question is very difficult as each case will be different. It all depends on how often you train and how well you recover. If you have learned how to pump up the inner leg muscles at home following the example of some fitness model, this does not mean at all that you will get exactly the same result in the same time frame.

But we can assure you that with regular training and proper nutrition, you will notice clear changes in the constitution of your legs within 3-4 weeks. Follow some rules for quick results:

1. Train to the best of your ability - start with 1-2 workouts per week, but don't do exercises every day;
2. Follow a proper diet to reduce the amount of subcutaneous fat or to maintain its percentage;
3. Eat enough protein (approximately 1-1.5 grams per 1 kg of your weight, so that your muscles are properly restored and strengthened;
4. Sleep for at least 8-10 hours so that your body recovers completely - not only your well-being, but also your beauty depends on this!

Discussion: 10 comments

I generally scream a lot from these exercises. I did them like everyone else and there was no point. If you want to know how to pump up your inner thighs and not suffer from crap, then do two exercises - barbell squats (alternate regular exercise with sumo style) and deadlifts. Everything else is as a background, any waves, groans, sighs, etc.

Exercise #5 is cool, but I do it in a crossover. I take the handles from the upper blocks, replace them with loops and do it. I don’t use a trainer for the inner thigh, it’s uncomfortable and kind of ridiculous.

It’s a pity that the exercises are not quite suitable for home use. I don’t buy exercise machines for the inner thighs for home, they are expensive and there are a lot of negative reviews. Only 3 and 5 suit me, but I only use them to improve my relief. Isn't strength training with heavy weights needed to increase muscle size?

But statics helped me. Here's how to do the 3rd squat exercise, just sit as hard as you can. I started with two minutes, my legs were shaking terribly. Now I do 4 approaches for 3-4 minutes and my legs look completely different. Go for it

The article is excellent, but their smiling faces are annoying. Have you ever worked in a gym? It's better not to look at the face at all. Even leg abductions in the machine on the last reps make the muscles burn like fire.

I would never have thought that everything was so simple. I can't even believe it. I’ll try to do these exercises, but even regular squats without weight, 50 times per set, didn’t make the inner thighs any better.

Good exercises, good article, but if you are looking for how to build up your inner thighs, then you can’t do without powerful basic exercises. Swings and other “adducting” movements will perfectly remove fat on the inside of the thigh, but they are unlikely to allow you to increase mass.

The guide is ok, but not complete. It is said how to quickly pump up the inner thigh at home, but the exercises given are mainly for the gym. Nothing is said about hormones, but in vain. Without strength training, how can you gain weight? You won't even be able to lose weight properly. And as an alternative for alternating between strength training, exercises are quite justified and will load the target muscle.

How can a girl pump up her inner thighs at home if she doesn’t have any sports equipment? All you need is a jump rope and a great desire. Maybe there are some cool exercises with your body weight, for example, like the fifth point?

I'll give you a little advice about exercises with an expander or exercise machine. Instead of dynamics, use statics instead. The tension is wild, the muscles are burning, in a couple of months the legs have significantly increased in volume, despite the fact that there is less fat. This is a cool indicator of progress.

The condition of the inner thighs is a pressing problem for most women. The skin there is much thinner, which makes this area less elastic. And the area on the inner thighs is the most favorite place for fat accumulation. Over time, this causes the skin on the inner thigh to become loose and begin to sag. How to avoid this? First of all, you need to reduce the amount of fat you consume, and secondly, start doing exercises for the inner thigh.

It should be noted that this area often causes problems not only for women who are overweight, but also for thin representatives of the fair sex. Often in thin women this area between the thighs forms the letter “O”, which is aesthetically unsightly. Inner thigh exercises can also help reduce this gap between your thighs.

Muscles of the inner thigh

The muscles on the inner thigh consist of a group of adductor muscles. The adductor muscles are the adductor longus, gracilis, pectineus, adductor magnus and adductor brevis muscles. The main function of these muscles is to bring the legs together. It turns out that these muscles work precisely when we bring our legs together. Therefore, all exercises for the inner thigh are based specifically on strengthened contraction of the legs.

How to reduce fat in the inner thigh area?

Many women are concerned about how to remove fat from the inner thighs. It should be noted here that it is possible to remove fat in this particular area of ​​the body, without affecting others, only with the help of liposuction.

But in order to simply lose weight and make your figure more beautiful, it is important to choose the right set of exercises aimed at certain areas of the body.

If the weight is normal, and the sagging of the inner thighs is caused not by an excessive amount of fat, but by weakness of the adductor muscles, then this is quite easy to correct. It is enough just to do exercises for the inner thigh. The most effective ones are listed below.

Exercises for the inner thigh

All the exercises described below can be performed by both women and men with equal success. Before starting the exercises, it is recommended to do a warm-up warm-up.

1. Swing your legs in a horizontal position. Leg swings for the inner thigh must be performed slowly and with effort. A greater effect from the exercise can be obtained if you use special leg weights. So, you need to lie on your side, leaning on your arm 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 leg towards you. Raise your lower leg slowly, then slowly lower it. Don't put your foot on the floor! If you place your lower leg on the floor, you will reduce the load on the muscles and reduce the effectiveness of the exercise. Then roll over to the other side, take the starting position and repeat the exercise with the other leg. Do the exercise for the inner thigh until you feel that the leg muscles are “burning”.

2. Exercise “scissors”. This exercise, despite its apparent simplicity, is very effective for the inner thighs. In addition, in the process of performing this exercise, the abdominal muscles are also stressed. So, lie down on the floor, place your hands under your buttocks so that your palms face down. It is also advisable to lift your shoulders off the floor and reach your chin towards your chest. But if this is difficult for you, you can simply lay your head on the floor. Raise both legs 30 cm from the floor and extend your toes. Vigorously spread and cross your legs. Spread your legs by about 20-30 cm. Your legs should be tense, and your stomach should be pulled in and also tense. It is necessary to make at least twenty crossings, then rest for a few seconds and repeat the exercise again.

3. Exercises for the inner thigh with a ball. To perform these exercises you will need an elastic rubber ball.

• Lie down on the mat and bend your knees. Feet should be on the floor. Hold the ball between your knees and extend your arms along your body. On the count of times, squeeze the ball with your feet, trying to squeeze it as tightly as possible. And on the count of two, relax your legs. Do this exercise 30 times.
• Stand up straight and hold the ball with your feet, just above your knees. On the count of one, squat down, trying to hold the ball with your feet, and on the count of two, rise up. Do this exercise 15 times.

4. Squats and lunges.

• Plie squat. You need to stand up straight, with your legs spread as wide as possible. The toes should point to the sides. Squat down for a count of one, trying to lower yourself to a line parallel to the floor. The back should be straight. On the count of two, slowly rise up. It is necessary to do up to 30 such squats. The exercise will be much more effective if you perform it with dumbbells for your arms.
• Side lunges. Stand up straight, put your hands on your waist. On the count of times, lunge to the left side, while bending your left leg at the knee. The knee should not extend beyond the toe of the left foot. The right leg is straight and extended. The exercise is more effective the lower you go when lunging. This exercise must be done 20 times for each leg.

Include these exercises for the inner thighs in your daily exercise routine and try to spend at least 15-20 minutes a day on them. After doing these exercises, be sure to do some stretching exercises for your inner thighs.

It is quite possible to become the owner of beautiful legs. Running, squats, step - they will all help you get closer to perfection. However, ideal legs are unthinkable without pumped up muscles of the inner thighs. It is these zones that characterize their owner as a hardworking girl or a lover of lying on the sofa.

1. We sit on the mat, straight legs spread wide to the sides. Straighten your back and bend your whole body down as much as possible. We stay in this position for 10-15 seconds. Straighten up and repeat 10 times.
2. In a sitting position, bend your knees and press your feet one against the other. We put a little pressure on our knees with our hands and let go; from the outside it looks like the flapping of a butterfly’s wings. Our goal is to touch the entire outer thigh to the floor.
3. We take the same position, with knees bent and feet pressed, while lying on our back. We try to pull our feet as close to the groin as possible and hold the stretch for 10 seconds.

If there is a layer of fat on the inner thigh, you need to get rid of it with the help of cardio training before you start pumping up this muscle group. The exercises described above should be performed in clear, correct positions, control the entire body, and not put strain on the lower back. With this approach, in a short time your legs will look great from any angle.

Typically, the inner thighs are trained according to the residual principle. The focus is on the buttocks, abs and sometimes the back. While it is the muscles of the inner thigh that most often lack tone, which is why the legs look untoned, and the cherished “thigh gap” seems to be an unattainable ideal. In addition to specialized exercises, Pilates, water aerobics, cycling, running and jumping rope are good for working out the inner thigh.

Do not forget also about proper care, which includes massaging their natural bristles with a stiff brush, using special firming creams, as well as moisturizing and nourishing the skin after each shower.

Remember the enemies of the beauty of your legs and try to avoid them:

• Passive lifestyle,
• Long standing
• Overweight,
• The temperature is too high (be careful with baths!),
• Clothes are too tight

Exercises for the inner thigh

#1. Starting position – feet hip-width apart, back straight, arms extended straight in front of you. Start squatting slowly as if you were about to sit down on a chair. When your thighs are parallel to the floor, stop and hold for 10-15 seconds in this position. Return to the starting position. Perform 20 squats at a time, gradually increasing the number of squats with each workout.

#2. Lie on your right side, with your arm bent at the elbow and your palm supporting your head. The right leg is extended straight, the toe of the foot is pulled towards itself. The left leg is bent at the knee (thigh perpendicular to the body and shin parallel to the right leg). As you exhale, lift your right leg off the floor, holding in this state for a couple of seconds, and as you inhale, return to the starting position. Please note that only the leg should work. Perform 3 sets of 30 times on each leg.

#3. Place your legs as wide as possible and turn your feet out to the sides. As you inhale, squat until your knees are at a right angle. Push your pelvis forward, your knees should be pointing in the same direction as your toes. Perform three sets of 20 times.

#4. Spread your legs wide, your feet should be parallel to each other. Lunge onto your right leg, with your knee pointing straight forward. Move your pelvis back. As you exhale, straighten your knee and move your other leg to the side and up so that it tends to become parallel to the floor. As you inhale, return to the starting position. Perform three sets of 20 times on each leg.

#5. Lie on your back, place your arms along your body, lift your legs up and start spinning imaginary pedals for 3-5 minutes.

#6. Lie on your back, place your arms along your body, bend your knees and place them hip-width apart. Lift your pelvis up, straining your buttocks and thigh muscles. Hold the position for a few seconds and begin to slowly return to the starting position, but do not touch the floor with your buttocks. Perform three sets of 12 times.

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. Stretch 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.