Exercises for the inner thigh. How to lose weight in the inner thigh: the best approach to solving the problem

The most effective way to lose weight inner thigh is an integrated approach. You should adhere to proper nutrition, massage to redistribute fat under the skin and, of course, exercise regularly. A compiled program is the best opportunity to change yourself.

Beautiful and toned legs are the dream of every girl. In an effort to improve their appearance, women do not leave the gym. It is worth remembering that to achieve maximum results, use physical activity in combination with a healthy diet and proper daily routine. Eat less flour, salty and sweet foods; include more greens, vegetables and fruits in your diet. Move more! To remove fat from the inner thigh, use our tips and a set of exercises for weight loss. The exercises were developed by a professional trainer and are aimed at losing weight in the inner thigh. Do the workout regularly and the results will not keep you waiting!

A set of effective exercises for the inner thigh at home

Effective exercises for losing weight in the inner thighs

Technique:

Starting position – lying on your side. Straighten your lower leg and lift it off the floor, leaving it suspended.
Place the other one in front on the floor, bend at the knee.
Use your forearm as a support. Exhale and lift your lower leg straight.
Inhale as you lower.

Number of repetitions: 3 sets of 15 reps for each leg.

Exercise "frog" for losing weight in the inner thigh

Technique:

Stand with your feet wider than shoulder-width apart. Bend your legs, move your buttocks back.
Spread your knees to the sides and reach your hands towards the floor.
Jump up. Your arms should be above your head and your feet together.
Land in your original position.

Number of repetitions: 3 sets of 10 repetitions.

Remove fat from the inner thigh: side lunges

Technique:

Stand up straight. Take dumbbells in your hands.
Bend one leg at the knee so that it is no further than the level of the toe. Leave the other one away. Keep your back straight.
Return to the original position, while focusing on the bent leg.

Number of repetitions: 4 times 10 repetitions for each side.

Plie exercise at home for weight loss

Technique:

Place your feet wider than your shoulders. Pick up a dumbbell to make it more challenging.
Squat. Make sure that your knees do not go beyond the level of your feet.
When rising, focus on your heels.

Number of repetitions: 4 sets of 15 repetitions.

Exercise “Bridge with statics”

Technique:

Lie down on the floor. Bend your knees and keep your arms parallel to the floor. Exhale.
Lift your pelvis up. Try to form a single straight line from your body to your knees.
Tighten your inner thighs. Lock the position.

How many: 3 sets of 1 minute.

If you start practicing diligently, you will notice a small result within a couple of weeks. However, it would be a mistake to assume that the process of losing weight on the inner thigh is quick and easy. Quite the opposite. That is why you need to be patient and start training at home right now.

Beautiful legs are the cherished desire of the fair sex. But many women, even those who regularly attend gyms, have noticed that the inner thigh is reluctant to pull up behind the rest of the muscles.

It also treacherously begins to sag first of all when you don’t exercise for a long time. What's the matter?

There are fewer muscles in the inner thigh, the skin is thinner, and standard gymnastics does not improve the situation. This problem area needs an integrated approach:

specific exercises for the inner thigh;
following the full structure of the workout (warm-up, load, cool-down, stretching);
selected diet.

Menu during training

Women are genetically programmed to accumulate fat on their hips. But doing inner thigh exercises and following a diet will help you cheat nature. To keep your legs slim, gastronomic excesses will have to be cut back.

Learn to replace unhealthy foods with healthy ones: starchy cereals with stewed vegetables, sweets with dried fruits. Love all types of cabbage, eggplant, asparagus, beets, baked potatoes. Eat fresh carrots, bell peppers, greens, and lettuce.

Best Fat Burners Among the spices are red pepper and ginger, but be careful not to over-pepper. Pay attention to apples, grapefruit, black currants, rose hips, kiwi, strawberries, which contain vitamin C. It helps fight muscle cramps.

Potassium prevents swelling in the legs. There is a lot of it in dairy products, dried apricots, vobla, broccoli, and asparagus. And although exercises designed to lose weight on your inner thighs will burn calories, you shouldn't indulge in unlimited cakes.

Eat less fatty foods: pork, duck, goose, fatty fish, sausages and anything that is fried.

Avoid fatty foods, processed foods, and fast foods.
Eat at least two hours before training and the same amount after.
Drink up to 2 liters of still water per day.

Different muscles are important, different muscles are needed

But even with proper nutrition, one should not forget about the overall load on all muscle groups, and not just problem ones. The human musculoskeletal and muscular system is a single apparatus in which everything is interconnected. You need to pay attention to all parts of the body and muscle groups.

Then there will be no stagnation, and the whole body will be toned. Do 1-2 complex workouts per week for all muscle groups, and exercises designed to tighten the inner thigh every other day. These simple rules will also help you get rid of cellulite.

Many doctors advise training in the afternoon, for example, at 16:00. By this time, the circulatory system is already well warmed up, and the load on the heart will be less. The average training duration is 15 minutes.

Exercises can be done in any order. Start doing each movement 10 times and gradually increase it daily, for example up to 20. For greater efficiency, use weights for the legs and arms, dumbbells, and a hoop.

To improve the condition of your legs, see the article “Exercises for losing weight on your legs and thighs at home.”

Warm up before training

The most effective exercises for the inner thighs

1. Squats with dumbbells

We repeat the squats from the warm-up, only now take a 7 kg dumbbell in your hands. Remember to tighten your buttocks and keep your back straight. 2 times 15 squats is enough.

2. Lunges to the side (side)

Stand up straight and lunge on your right leg while straightening your left. The right support is at right angles to the floor. Hold for a couple of seconds and straighten up again. After 3 sets of 15 lunges, repeat the same with your left leg.

3. Leg raise

Lie on your right side and right arm, placing your left arm on the floor in front of you. The legs are extended in one straight line. Raise your left leg and lower it without touching the floor 15 times. Repeat twice. Then lift both legs off the floor at the same time the same number of times. Switch position to the other side and repeat.

4. Mahi

Raise your body, focusing on your left elbow. Place your right foot behind your left. Straighten your left leg, with your toes pointed towards you, and do 15 swings without your foot touching the floor. Repeat three times. Change position for the other leg.

5. Stretching

Lying on your back, place your arms along your body, raise your legs at right angles to the floor. Spread and close your legs as much as possible without touching the floor. Do 3 sets of 15 reps.

6. Rolling legs

Remaining in this position, with your hands in line with your shoulders and pressed to the floor, squeeze the ball between your legs. Lower your legs to one side without touching the floor, then to the other. 15 lowerings in each direction, 2 sets.

7. Exercise “scissors”

Lying on the floor, keep your legs at right angles to the floor (if you lower them lower, your abs will swing). Toes point to the ceiling, quickly move your right foot behind your left, immediately your left foot behind your right, alternate quickly for 20 seconds. Lower your legs, rest and repeat 2 more times.

8. Diagonal swings

Lie on your stomach, legs and arms in line with your torso. Raise your left arm at the same time as your right leg until you feel stretching muscles, hold for 2 seconds and lower. Now, on the contrary, we raise our right arm and left leg. We lift each pair (arm plus leg) 15 times.

9. Swing your leg to the side

Kneel down with your hands on the floor, your torso parallel to the floor and your hips perpendicular. Raise one leg to the side, without bending it at the knee, until it is parallel to the floor and return it back.

We immediately pick it up again and return it again. Make sure your thigh is perpendicular to your torso and your shin is perpendicular to your thigh. The toe is turned towards you. Do 2 sets of 15 swings on each leg.

10. Straightening the leg to the side

We complicate the previous exercise by lifting the leg, straightening it parallel to the floor and bending the knee again at 90 degrees, after which we return it back. Repeat 15 times on each leg.

Cool down after training

After finishing this exercise, squat down on your ankles, pressing your torso to your thighs, straightening your arms above your head along the floor. Stretch your arms forward well, tensing the lateral muscles of your back. Hold for 10 seconds and relax.

With this exercise we begin the cool down. Its main part is muscle relaxation and stretching, which should not be done before or instead of training. The muscles should be well warmed up.

Sit on the floor, bend your knees in front of you and clasp your hands. Rest your elbows between your knees and, lowering your hands, slowly spread your legs to the sides with your elbows.

Use your feet to slightly resist the movement of your elbows. Feel the muscles stretch. The lower you bend your knees to the floor, the better. And back - close your knees. Do 4 sets.

Sitting on the floor, spread your legs as wide as possible, with your toes pointing toward the ceiling. Bend over one leg, extending your arms toward your toes, hold for 2 seconds and straighten up.

Now lean forward and stretch, straighten up. Do the same for the other leg, hold, straighten up. Repeat 10 times.

Exercises for the inner thigh on video

To make your legs the envy of everyone, follow the suggested complex. The video contains the most effective exercises with professional commentary from the trainer. Training time is 14 minutes.

The so-called “drive” muscles that we are talking about are not used when walking, so you won’t be able to pump them up by walking. Use specially designed exercises to lose weight on your inner thighs.

It is important to perform them correctly; you should feel tension in the muscles while working them out. Selected exercises to strengthen the inner thigh muscles can be alternated in any order or done “from memory”.

For greater efficiency and variety, use gymnastics equipment. Don't forget about a special diet or proper nutrition. Having beautiful, slender legs is a great motivation to follow our recommendations.

Dear readers, have you encountered such a problem? What exercises helped you? Share your experience with us by leaving a comment on the article.

Publication date: 10-06-2017

We offer you a set of ten exercises for the inner thighs that will help you make your legs attractive for the summer and give you confidence on the beach in a bikini or short shorts.

Leg raises with fitball

Using a strength training ball is a great way to hit a problem area a little more than with regular exercises. But you have to work hard to hold the ball correctly and lift your legs high, then several muscle groups will work at the same time. This exercise for the inner thigh will strengthen the leg muscles and also work the thigh muscles.

Lie on your side on a mat with your arms crossed in front of you. If this is uncomfortable, bend your lower elbow and place it under your head.

Place a large exercise ball between your legs and slowly lift the ball up toward the ceiling, using only the muscles in your thighs and buttocks. Return to the starting position. This counts as one repetition.

Sumo squats

Many trainers recommend these sumo squats (also known as plie squats) to create toned legs. Focus on your inner thighs while doing this exercise. You should feel the muscles in this area working.

Stand with your feet wide apart and your toes pointing slightly outward. Hold a pair of dumbbells in your hands, arms straight, palms down.

Bend your knees until your knees are over your ankles and raise your arms out to your sides just below your shoulders. Straighten your legs and lower your arms at the same time.

Perform three sets of 15 repetitions.

Lying leg raises

This inner thigh exercise may remind you of Jane Fonda's '80s workout videos, but it's one of the most productive exercises for this tough area.

Lying on your side, extend your lower leg, place your right leg bent at the knee in front of you. Support your head with your hand or rest it on your hands.

As you exhale, lift your lower leg. Inhale as you lower it down. Your body must remain in place.

Do 10 reps, then repeat on the other side.

Narrow squats

This exercise will work both your hips and hamstrings.

You should start like this: arms raised to shoulder level, elbows bent, holding dumbbells above your shoulders.

Squat down with your knees bent and your buttocks back, as if you were sitting in a chair. Keep your legs pressed together. Focus your weight on your heels. While squatting, straighten your arms up above your head.

Return to the starting position by pressing through your heels and bending your elbows, lowering the dumbbells toward your shoulders.

Do 3 sets of 15 reps.

Side lunges

During lunges to the side, the pelvic muscles work, as well as the inner thighs.

Hold a dumbbell in each hand, place your feet and knees together, hands on your hips.

Take a large step with your right foot to the right side and lunge low.

Make sure your right knee doesn't go past your toes and keep your left leg relatively straight.

Push off with your right foot to return to the start.

Do three sets of 10 reps on each side.

Compression bridge

Lie on your back with your knees bent and keep your feet apart. Place a pillow, ball or toning ring between your knees.

Lift your hips up, keeping your glutes tight. Keep your body straight from your chest to your hips.

Without raising or lowering your pelvis, slowly squeeze the ring 20 times. Lower your pelvis and draw your knees toward your chest to round and relax your back. Then repeat this exercise for this part of the thigh two more times. Do 3 sets of 3 reps.

Sliding to the side

This is an exercise for the legs and buttocks. You will need a disposable plate if you want to slide on the carpet. If you are doing the exercise on a smooth floor, take off your sneakers and wear socks or take a towel.

Stand straight, place your feet close to each other, and place your right foot on a plastic plate. Slide to the right side. Keep your hands in front of your chest throughout the exercise to maintain balance.

Shift your weight to your right leg and slowly bend your right knee. Then slowly return to the starting position.

Perform three sets of 10 repetitions with each leg.

Climber with a towel

The exercise will focus on the abdominal and leg muscles, including the inner thigh.

First, take two small towels and fold them into squares. You will need a place on a smooth surface (wood floor, tile). Stand with your feet on the towels.

Place your hands on the floor and walk your right leg back. Quickly change your leg so that your right leg is in front, your left leg is behind (as in the “climber” exercise, only without jumping, but through sliding).
Do eight reps on each leg.

You can make this exercise more difficult by moving your front knee slightly diagonally.

Circle your foot

This Pilates exercise will allow you to work out the necessary leg muscles, strengthen and lengthen them, and make your legs slimmer.

Start by lying on your back on a mat or blanket.

Extend your right leg upward, pointing your toes away from you.

Keep your arms at the sides of your body, pressing your palms into the floor for support.

Step your right leg out to the side, drawing a large circle with your toes. When lowering, the right leg should not touch the floor. Make sure your hips and back are off the floor.

Do the exercise for a minute, then repeat on the other leg.

Special squats

When you do this exercise to strengthen this part of your thighs, you will feel like your thighs are burning.

Stand straight, feet together, knees soft. Keep your hands together above your head and your face down on the floor.

Squat down slowly as if you were about to sit down in a chair.

Hold this position, pulsating your tailbone up and down 10 to 15 times.

Keep your legs pressed together.

The exercise can be made more difficult by standing on your toes. Do 3 sets of 3 reps.

by Notes of the Wild Mistress

Must be included in the leg gymnastics complex without fail. The problem with this particular area of our body is that during everyday movements the muscles of the inner thigh are little used and in order to constantly maintain them in good shape, they must be loaded artificially, that is, with the help of appropriate exercises.

Features of doing exercises for the hips

Body positioning - the distance between the legs apart (feet parallel to each other) is equal to the width of the shoulders, hands on the belt. Technique: squat with your buttocks strongly pulled back (imitating how you would sit on a low chair) until the angle of your knees becomes 90 degrees - fix the body in this position for a second, then return to the original position.

Correct body positioning - the distance between the legs apart (the toes of the feet are spread outward as far as possible) is equal to the width of the shoulders, hands on the belt. The technique of this exercise for the inner thigh is reminiscent of performing a plie (only with open feet) - slowly lower down to the extreme possible point (you need to fixate there for 2-3 seconds) and return to the starting position at the same slow pace.

Each exercise for the hips is performed 30-45 times (the total number is divided into three approaches). If you feel that the load on your muscles is not enough, you can pick up dumbbells to make squats more difficult.

By adopting only these two types of squats, you can already achieve visible results. But to fully work out the muscles in this area, it is better to give preference to complex training, which will provide a varied load.

A set of exercises for the hips on the floor, chair

The starting position of the body is reclining on its side, leaning on the elbow of one hand, resting the other in front of you; the leg on top stands in front of the lower straight leg on the floor, bent at the knee. The lower leg works with a small amplitude. The nature of the movements is up and down, pulling the toe of your foot towards you. The exercise is performed until a slight tingling sensation appears in the area being worked on. Then change your body position to work the other leg.

The initial position of the body is similar to the previous one, only the straight leg is raised. From this position, begin to make circular movements with your foot - in one direction (20 times), in the opposite direction (the same number of repetitions). Work the other leg in the same way. The number of approaches is three.

The initial position of the body is sitting, legs bent at the knees, hands clasped between the knees. The nature of the movements is to try to close your knees, while simultaneously resisting this action with your hands. Specifics of execution - tension (10-30 seconds) - relaxation (the same amount of time), number of repetitions - 10.

The initial position of the body is lying on your back. To avoid overloading your lower back, place your hands under your buttocks with emphasis on your elbows, straight legs raised at an angle relative to your body of approximately 90 degrees. The nature of the movements is spreading and bringing the legs together. The number of approaches and repetitions is 3 x 15 times.

This exercise requires the presence of a chair and a small fitball (ball). Starting position - sitting on a chair, back straight, place the fitball between your knees. The nature of the movements is squeezing the ball with the knees with the maximum possible tension, followed by relaxation of the muscles. The total number of repetitions (45 times) is divided into three approaches.

Regularly performing (3 times a week) this small but effective set of exercises will strengthen the muscles of the inner thigh.

Contraindications to their implementation can only be diseases that occur in an acute form, for example, ARVI or inflammatory processes.

Fat between the thighs is an enemy that can and should be fought. Extra pounds do not allow women to open up, provoke complexes, low self-esteem, and as a result, dissatisfaction with life and chronic depression. An integrated approach will help solve this problem and.

Female peculiarity: why fat is localized below the waist

The lower abdomen and thighs are the main fat depot in the female body. Biologically, the process of increasing subcutaneous tissue in these areas is associated with the need to bear a child.

A girl can gain weight especially quickly in her butt and thighs if she leads a sedentary lifestyle. Without training, the thighs, including the inner part, become fat, and the skin on them becomes flabby and unattractive. Losing extra pounds on your thighs is not easy, but if you reconsider your usual lifestyle, it is possible.

Causes of fat formation on the inner thigh:

hormonal imbalance;
genetic predisposition;
poor nutrition;
lack of activity;
metabolic and circulatory disorders;
psychological aspect that provokes uncontrolled absorption of food.

Watch a useful video about the peculiarities of female physiology and fat accumulation, motivation and nutrition basics.

How to lose weight in the inner thigh

To reduce body size, you will have to make adjustments to your diet, master techniques and exercise regularly.

Attention! Exhaustive workouts will not bring results if your priority is fatty, sweet, high-calorie foods.

Nutrition

The correct one plays a huge role in creating an ideal body. A well-chosen diet gives stunning results, provided that it becomes part of life and not a forced short-term measure.

To ensure that your diet saturates the body with useful substances and does not provoke fat deposition, adhere to the following rules.

Load up on vegetables and fruits, but keep in mind that the latter contain a lot of sucrose. Choose sour apples, grapefruits, pineapples, oranges, kiwis.
Drink clean water. The daily norm is 2 liters. Forget about sugary carbonated drinks and excessive coffee consumption.
Avoid sweets. Limit your consumption of: buns, sweets, cookies and other things. A sharp refusal of goodies provokes a bad mood and deterioration in well-being. Gradually replace unhealthy foods with healthy ones.
Excessive alcohol consumption has a negative impact on your figure.
Reduce your portions, filling yourself with less food.
Add variety to your diet. Let eating food become a ritual.

Don't overeat at night. Take your last meal 3-4 hours before bedtime. Avoid overeating.

Exercises

To keep your body in shape, you don't have to buy expensive exercise equipment. All you need is a gym mat, comfortable shoes, clothes and a fighting spirit.

The following will help maintain elasticity in the hips: squats, bicycle exercises, leg swings, lunges.

Sumo squats. The back is straight, legs are widely spaced, toes point to the sides. Hands on the belt. Squat down slowly until your knees form a right angle. Return to the starting position, do not make sudden movements. In a squat, the load goes to the hips and buttocks. Perform the exercise 20 times in 3 approaches.
Rifles. Squat down on one leg until your knee is at 90 degrees. The second leg remains to the side. The back is straight, arms are extended in front of you or on the belt. Smoothly roll from one leg to the other. Do several sets of 25 reps. Using weights will increase the load on the inner thigh.
Spreading your legs to the sides. Lie on your back, arms along your body, lift your legs straight up. Spread your legs wide and slowly return to the starting position. Don't make sudden movements. The lower back is pressed to the floor. Three sets of 25 reps.
Swing your leg. Lie on your side, on the forearm of your lower arm. The upper hand is on the waist, the upper leg, bent at the knee, stands on the floor. Raise your straight lower leg with your toe pointed towards you, while turning your heel upward. Repeat 25 times for 3 sets on each leg.

Movement is life, in addition to daily activities, adjust your usual pastime. Instead of lying on the couch watching TV every night or spending endless time on social media, take a long walk.

30 minutes in the fresh air is enough to feel better and slimmer. Do not use the elevator; climbing stairs is good for your figure.

Cycling works out the muscles in your legs well. After a month of regular riding on such environmentally friendly transport or training on an exercise bike, you will see the first results.

Valuable advice! Roller skating not only lifts your mood, but also loads the entire body, removes excess fat from the legs, and, importantly, trains the area between the legs.

Swimming will help you get rid of excess weight and make your figure proportional. If you do weight loss exercises in water, you will achieve positive results much faster.

Wraps

The procedure can be mastered at home. The effectiveness of the wrap is provided by the heat that affects the thighs. Pores open, the body removes fluid, blood circulation accelerates, and body volume decreases.

There are many ways to wrap your inner thigh. Let's consider two effective and affordable options:

Pour 50 g of algae powder with water until it becomes a paste. Leave for 30 minutes. Take a shower using a body scrub. Apply the mixture to problem areas and wrap tightly with cling film. Put on warm clothes and lie down under the blanket. After an hour, wash off the mixture. Apply anti-cellulite cream.
Heat 3-4 tbsp. l. honey, add 1 tbsp. l. dry mustard or 1 tsp. ground red pepper. Use a few drops of grapefruit, lavender or orange essential oil. The wrapping technique is similar to seaweed wrapping.

Massage for the inside of the legs

A massage that improves lymphatic drainage, normalizes metabolic processes in the body, and restores the structure of subcutaneous tissue will help speed up the process of losing weight.

Attention! Massage on the inner thigh only with your hands, using very gentle stroking movements, since many lymphatic vessels pass through here.

To warm up the massaging areas, use a special cream or gel.

Massage in this area using sliding movements, with light grips of the top layer, stroking from bottom to top. If you are not confident in your own abilities, seek help from a professional massage therapist.

Is it possible to lose weight quickly in a week?

If we are talking about losing weight in a week, then you should not expect significant results.

Aerobic exercises and running will help remove fat from the inner thighs. Exercise at least 3 times a week for 40 minutes. Walking on the steps will help you lose weight in your thighs. Do not put too much strain on your body, as your body will fail. Before intense workouts, be sure to warm up.

If you need to reduce your volume for an upcoming event, you will have to go on a strict diet. But keep in mind that long-term food restriction is stressful for the body.

Jumping rope is a quick way to get rid of extra pounds. Exercise tightens muscles, removes cellulite, and develops flexibility.

Don’t forget to do massages and body wraps, the procedures will help you achieve your desired goals faster.

Useful video

A set of exercises for the inner thighs.

Conclusion

An integrated approach helps to quickly burn fat on the thighs between the legs. Regular workouts and a balanced diet make the skin elastic, toned and attractive. The main thing is not to feel sorry for yourself, but to persistently and persistently create the figure of your dreams.