home-Outerwear-Exercises for the inner thigh at home. How to quickly lose fat on the inner thigh

Exercises for the inner thigh at home. How to quickly lose fat on the inner thigh

The muscles of the inner thigh stretch from the groin area to the knee. They help you walk, run, sit, kneel, etc. Due to bad eating habits, lack of activity or hormonal problems, women accumulate fat on various parts of the body, including the inner thighs.

Unfortunately, regular running or cycling does not work these muscles. This article contains the most effective exercises for the inner thigh at home, a list of the 20 best movements to get rid of cellulite, tone and strengthen the inner thigh muscles. Get ready to say goodbye to constantly chafed inner thighs, painful rashes and pigmentation and fearlessly don vinyl pants and bikinis.

Warm-up

Before you begin the exercises, you need to warm up and stretch. Here's what you can do.

  • Head tilts - 1 set of 10 reps
  • Neck twists - 1 set of 10 reps
  • Arm circles - 1 set of 10 reps
  • Wrist circles - 1 set of 10 reps
  • Shoulder circles - 1 set of 10 reps
  • Circular movements of the lower back - 1 set of 10 repetitions
  • Lateral lunges - 1 set of 10 reps
  • Ankle circles - 1 set of 10 reps
  • Running in place - 3 minutes
  • Calf raises - 2 rounds of 10 reps
  • Jumping jack - 2 rounds of 20 reps
  • Lateral bends - 1 set of 10 reps

Now you are completely ready to perform the exercises. Let's get started.

1. Cross Power Jacks

This exercise is a great way to start your workout. It is similar to Jumping Jack.

Involved- inner thighs, quadriceps, glutes and core muscles.

How to do crossoversPowerJack

  1. Stand straight, feet slightly wider than shoulder-width apart, shoulders relaxed, core toned, knees slightly bent.
  2. Jump cross-legged and land softly on the floor.
  3. Jump with your legs open again and land softly with your feet slightly more than shoulder-width apart.

Number of repetitions– 3 rounds of 30 repetitions

Rest– 20 seconds

Advice– you can move your hands up and down, as when doing a jumping jack.

Lateral leg swings help tighten the inner thigh muscles and target the associated muscles.

Involved

Execution technique

  1. Stand next to a wall and place your right palm on it as support. Place your left hand on your belt. The body is toned, the back is neutral.
  2. Raise your left leg to the side, stay in this position for a short time and return to the starting position.
  3. Do the exercise on the other side.

Number of repetitions– 3 rounds of 15 repetitions

Rest– 20 seconds

3. Explosive Squats

This exercise is also known as jump squats.

Involved– Inner thighs, hamstrings, quads, hip flexors, glutes and core.

Execution technique

  1. Stand straight with your feet slightly wider than shoulder-width apart. The body is toned, the shoulders are laid back, the back is straight.
  2. Squeeze your buttocks, keeping your weight on your heels and sit down (as if you were trying to sit in a chair). Your knees should not go beyond your toes.
  3. While sitting, bring your arms to your chest.
  4. Begin your ascent and, before returning to a standing position, jump by extending your body up and lowering your arms.
  5. Gently lower yourself to the floor and repeat the sequence.

Number of repetitions– 3 rounds of 10 repetitions

Rest– 20 seconds

Advice– keep your back straight, look ahead.

4. Plie squats

Plie squats are another great inner thigh exercise that helps burn fat.

Involved– Inner thighs, quads, glutes, calves and hamstrings.

Execution technique

  1. Stand straight, the distance between your feet is slightly wider than shoulder width. Turn your toes 45 degrees, your back is straight, your shoulders are away from your ears.
  2. Now, like a ballerina, raise your arms up to shoulder level. Keep them taut and relax your shoulders.
  3. Go down. Don't lean forward or roll your knees inward. Hold this position for a second and then return to the starting position.
  4. Do one circuit and rest for 20 seconds.
  5. Return to the squat position, transfer your weight to your toes and spring into this position for 15 counts.

Number of repetitions– 3 rounds of 15 repetitions

Rest– 20 seconds

5. Leg swings

Involved– Inner thighs, glutes, hamstrings and hip flexors.

Execution technique

  1. Stand straight with your feet together. For support, you can use a wall by placing your palms on it from a straight position or raising your arm to shoulder level from a side position.
  2. Raise your right leg, keep your knees straight, swing your right leg forward and return to the starting position.

Number of repetitions– 3 rounds of 15 repetitions

Rest– 20 seconds

6. Scissor Leg Plank

For a slightly advanced exercise, you'll love the leg-scissor plank. It helps remove fat from the thighs and apart from shaping the thighs, it also helps to tone the core muscles. These are the muscles it works.

Involved– inner and outer thighs, hamstrings, glutes, calves and core muscles.

Execution technique

  1. Get into a plank position. Place 2 folded towels under your toes, with your back and body extended in one line. Direct your gaze down and tighten your body.
  2. Tighten your inner thighs and bring your legs as close together as possible. Hold this position for a second and then return your legs to the starting position.

Number of repetitions– 3 rounds of 10 repetitions

Rest- 30 seconds

7. Sliding rock climber

This is a variation of the climbing exercise. It is modified to work the inner thighs.

Involved– Inner thighs, quads, hamstrings, glutes, calves and core.

Execution technique

  1. Place your toes on the towels, get into a plank position and tense your core.
  2. Without lifting your foot off the floor, slide your right leg forward, pulling it towards your chest.
  3. Slide your left leg along the floor and pull it towards your chest.
  4. Return to the starting position also through sliding.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

9. Sumo squats with kettlebell

These are wide squats, slightly modified to burn fat reserves on the inner thighs, and to build and tone the muscles of the inner thighs. This is a great exercise for losing weight because it requires a lot of energy and calories to perform.

Involved– Inner thighs, hamstrings, quads, calves, glutes, hip extensors, lower back and core muscles.

Execution technique

  1. Hold the kettlebell with both hands near your chest. Keep your elbows close to your body, your feet wider than shoulder-width apart, your shoulders back, your core tight, and your feet pointing outward.
  2. Move your pelvis back and bend your knees into a “sitting on a chair” position. Make sure your knees don't go beyond your toes.
  3. Hold this pose for a second, then return to the starting position.

Number of repetitions– 3 rounds of 15 repetitions

Rest– 35 seconds

9. Leg circles while lying on your side

This is a Pilates exercise that works the following muscles.

Involved– inner and outer surface of the thigh, buttocks.

Execution technique

  1. Lie on your right side. Support your head with your right hand.
  2. Raise your left leg and place it in front of you in the pelvic area or lower abdomen. Use your left palm to lift your knee away from your chest.
  3. Extend your right leg and lift it up.
  4. Make circular movements with your right leg, first clockwise and then counterclockwise.
  5. Repeat the sequence for the left leg.

Number of repetitions– 3 rounds of 10 repetitions

Rest– 20 seconds

10. Lateral lunges with a kettlebell

Lateral lunges with a kettlebell can instantly activate your inner thigh muscles.

Involved– hip adductors, hip flexors, calves, hamstrings, quadriceps, glutes and core muscles.

Execution technique

  1. Hold the weight with both hands. Your arms should be pointing straight down, your legs should be wide open, your shoulders back, your core tense, and your feet pointing outward.
  2. Bend your right knee, keeping your left foot flat on the floor, push your pelvis back and sit on your right side. Support your body with the ball of your right foot.
  3. Return to the starting position and exhale.
  4. Inhale, bend your left knee, keeping your right foot flat on the floor, push your pelvis back and sit on your left side. Support your body with the ball of your left foot.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

11. Pilates Ring Leg Compression

For this exercise you will need a Pilates ring or pillow.

Involved

Execution technique

  1. Lie on your back. Feet on the width of the mat, back in a neutral position, arms at your sides. Hold the Pilates ring between your legs.
  2. Squeeze your thighs and feel your inner and outer thigh muscles work along with your glutes.
  3. Hold this position for 2 seconds and then relax.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

12. Isometric sumo squats with delay

These modified sumo squats are one of the most effective exercises to train at home to lose weight and tone muscles.

Involved– inner and outer thighs, buttocks, hamstrings and calves.

Execution technique

  1. Stand with your back straight. Spread your legs out to the sides in a sumo squat position with your feet pointing outward to your sides.
  2. Keeping your back straight, sit down. Support your knees with your palms so that they remain in line with your legs.
  3. Hold this position for 10 seconds before standing up.

Number of repetitions– 3 rounds of 5 reps

Rest- 30 seconds

13. Frog Jumping

This is a fun and effective exercise for improving muscle tone.

Involved– Inner thighs, hamstrings, quads, hip extensors, glutes, and calves.

Execution technique

  1. Stand straight, feet shoulder-width apart, feet turned outward, shoulders back.
  2. Move your pelvis back and bend so that your palms touch the floor.
  3. With your palms on the floor, jump up and land softly on the floor in a half-sitting position.

Number of repetitions– 3 rounds of 10 repetitions

Rest- 30 seconds

14. Diamond Swings

Diamonds are truly your friends! You can get rid of fat that doesn't want to leave your thighs with the help of diamond swings.

Involved– inner and outer thighs, hamstrings, quadriceps, glutes and abs.

Execution technique

  1. Lie on your back. Place your arms at your sides close to your body, palms down.
  2. Raise your legs up. Make sure the distance between them is equal to shoulder width.
  3. Spread your legs as far apart as possible.
  4. Squeeze your inner thigh muscles, bend your knees, and bring your feet together to create a diamond shape.
  5. Straighten your legs up and return to the starting position.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

15. Lunges with back swings

This exercise is a little more advanced and requires good stability and balance. But we can improve the technique of its implementation by regularly practicing.

Involved– Inner thighs, hamstrings, quads, glutes, calves and core.

Execution technique

  1. Stand up straight. Pull your shoulders back and tense your core. Step forward with your right foot and lower yourself to such a position that a right angle forms between the shins and thighs of both legs. The knee of the left leg should be pointing straight down and almost touching the floor.
  2. Rise halfway up and balance on your right leg, lift your left leg and swing it back.
  3. Return to the lunge and repeat the movement.
  4. Perform the exercise on the other leg.

Number of repetitions– 3 rounds of 10 repetitions

Rest- 30 seconds

16. Inner Leg Raise

Involved– Inner thighs, hip extensors, hamstrings, quadriceps and glutes.

Execution technique

  1. Lie on your left side. Shoulders in line with hips, left elbow bent for support, palm on the floor. Place your right hand in front of you in the area of ​​your lower abdomen for support.
  2. Raise your right leg, bend the knee and place your right foot in front of you at the pelvis.
  3. Raise your left leg 20 degrees from the floor - this is your starting position.
  4. Raise your left leg even higher to an angle of 30-40 degrees and slowly return to the starting position.
  5. Repeat the exercise on your right leg.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

17. Frog bridge

Another great exercise that you haven't seen before, but it's very effective for working on problem areas.

Involved– Inner thighs, pelvic floor, hamstrings, glutes, calves and core muscles.

Execution technique

  1. Lie on your back, palms pressed to the floor, gaze directed at the ceiling.
  2. Bend your knees and open your legs so that your feet touch each other.
  3. Supporting yourself with your hands, lift your pelvis up, tighten your buttocks and inner thigh muscles. Exhale and hold this position for a moment before lowering your pelvis to the floor.

Number of repetitions– 3 rounds of 10 repetitions

Rest- 30 seconds

18. Cossack squats

This exercise is similar to the side lunge, but has certain differences that work the inner thigh muscles located closer to the groin area.

Involved– glutes, inner thighs, hamstrings, quads and calves.

Execution technique

  1. Stand with your feet wide apart, toes pointed out, back neutral, shoulders back, gaze straight ahead.
  2. Bend your right knee into a side lunge. Only this time you need to sit down completely, maintaining your balance by transferring your weight to the ball of your right foot. In this position, keep your left leg straight and place it on your heel for better balance.
  3. Exhale, rise up and return to the starting position.
  4. Inhale and lunge onto your left leg using the technique previously described.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

19. Pilates – standing side slides

This exercise helps strengthen the inner thigh muscles and keep them toned.

Involved– inner and outer thighs, hamstrings, calves and buttocks.

Execution technique

  1. Stand on an extendable Pilates table with your feet wider than shoulder-width apart, glutes engaged, arms at your sides, and back neutral.
  2. Inhale and move the leg located on the moving surface away from the fixed foot.
  3. Exhale and pull your leg back, returning to the starting position.
  4. Repeat the sequence for the second leg.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

20. Lateral leg raises

This exercise is considered one of the most exhausting and effective for toning the inner muscles on the inner thighs.

Involved– inner, back and outer thighs, buttocks, abs and calves.

Execution technique

  1. Lie on your right side. Place your head on your right palm for support. Align your left shoulder with your right, and your left hip with your right.
  2. Keep your core tense and lift both legs up. Freeze in this position for a moment.
  3. Slowly lower your legs and repeat the exercise.
  4. Perform the sequence while lying on your left side.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

These were the 20 best and most effective exercises for the muscles of the inner thighs. Doing them in combination with other cardio or strength training and maintaining healthy eating habits will help you burn thigh fat and become more confident and active in everything. So put in the effort and do your best. Be healthy!

I have to say that I am a big fan of exercises that you can do at home.

Isn’t it great to work on your body in the cozy and comfortable atmosphere of your own home? And you don’t need to buy any exercise equipment or additional equipment!

Today I will talk about exercises that will allow you to tone your inner thighs without leaving home!

1. Plie squats

Classic squats are an extremely effective exercise for the hips.

But since your task is to bring their inner surface into proper shape, I would recommend plie squats.

Stand straight with your feet shoulder-width apart. Toes should be turned outward at an angle of 45°.

Begin the exercise by lowering yourself into a squat as if you were sitting on an invisible chair.

2. Plie squats with jumps

If you want to make the previous exercise more intense, then add jumping to it!

Rising from a squat, push your feet off the floor and touch the soles of your feet to each other as you jump.

To engage the target muscles and prevent injury, you must ensure that all movements are performed correctly.

3. Leg raise while lying on your side

Lie on your right side and place your elbow so that it is directly under your shoulder.

Bend your left leg and place it in front of your right.

Tighten your core and relax your feet.

Perform rhythmic up and down movements with your right foot.

To avoid disproportionate muscle development, do the same number of repetitions on each side of your body.

4. "Scissors"

In addition to the inner thighs, “scissors” allow you to work the lower part of the abs.

This video shows you moving your legs alternately up and down, but you can also move them in a criss-cross pattern.

Stretch your toes forward and work in a small amplitude to further engage the target muscles.

5. “Jumping” with crossing legs

This exercise is similar to a regular jumping exercise, however, as you may have guessed from the name, you need to cross your legs every time you land.

6. Gluteal Bridge

Lie on your back, bend your knees and bring them together.

Raise your pelvis up and then lower it.

As the name suggests, the bridge works the glutes, but it's also a great way to tone your inner thighs, so you're killing two birds with one stone!

7. Wall Squat

Sounds easy?

In fact, this static exercise is much more difficult than it might seem at first glance.

But he is not short of efficiency!

Lean your back against a wall and spread your legs as if preparing to do squats.

Lower yourself down so that your thighs are parallel to the floor (that is, your legs should be bent at an angle of 90°). Place your hands on your hips.

These exercises can be performed at any time and anywhere.

Take advantage of their versatility and work on building sleeker, toned thighs without leaving home!

Do you know any other exercises for the inner thighs?

Do you have a good figure? But would you dare to wear a bikini on the beach? No? Do you have a complex about your bulging belly, folds at your waist, or “ears” on your inner thighs? Under clothes, all these figure imperfections are absolutely invisible, but when undressing they attract close attention. In order to put the body in order, urgent measures are needed, and this cannot be done without training. In this article I want to talk about how to get rid of fat deposits on the inner thigh. After all, it is in this place that the muscles quickly lose their tone, becoming prematurely flabby and sluggish. There are effective exercises for the inner thigh that can solve this problem.

Squats

Squats are great leg exercises. They are good because they strengthen not only the inner thigh. Both the front and side muscles work, as well as the buttocks. To achieve optimal results, you need to perform the following exercises for the inner thigh 30-40 times in a row:

From a standing position, do squats all the way;

From a standing position, do half squats, that is, bend your knees, but not squat all the way;

Starting position: standing on the floor, spread your legs as wide as possible, toes pointing to the sides. Slowly squat all the way, then return to the starting position.

Swing your legs

Leg swings (as inner thigh exercises) are very effective. They can be done in any position: standing, sitting or lying down. So, a few useful exercises:

Starting position - feet on the floor, you recline and lean on straight arms, without touching the floor with your back and looking at the ceiling. Make swings alternately with your right foot and then with your left;

Lying on the floor on your side, leaning on your elbow, raise your upper leg, then lower it. You need to repeat 40-50 times. Turn over and do the same with the other leg;

Lying on the floor on your back, do the “scissors” exercise - bringing your legs together and spreading them. Repeat 30-40 times.

Jumping

Jumping is a very dynamic exercise for the inner thigh. You can perform them simply on the spot or with a jump up. Do 50-60 jumps in a row. This promotes active burning of calories, and, as a result, reduction of fat deposits on the hips.

And at the end of the workout - stretching

Stretching at the end of your workout is very important. It will help prevent muscle pain that occurs the day after doing an exercise for the inner thigh muscles. In order to stretch, you need to do the following: sit on the floor, bend your knees, press your feet together, spread your knees to the sides and try to touch the floor with them. You need to stretch 7-10 times until mild muscle pain appears. We looked at what you can do at home. You don't need exercise equipment or any sports equipment for this. You just need to do the exercises daily, setting aside 30-40 minutes for exercise. By following these recommendations, you will quickly get into great shape and be able to wear the most revealing clothes to the beach.

In everyday life, the inner thighs are not used. Therefore, even for super skinny people, this part of the body can be the most problematic area. You can get rid of excess fat deposits and tighten your inner thighs with regular exercise. They must be done three times a week, otherwise you will not achieve the desired result. It is also worth remembering that you should not perform the same exercises regularly, as this will also not bring good results.

You can work out your legs well in the gym using special leg trainers, which we will discuss in more detail below. Also, if you wish, you can perfectly tighten and pump up the inner surface at home.

How to tighten and pump up the inner thigh?

The “scissors” exercise helps to effectively tighten the inner thighs. It can be performed in three versions. The first option is suitable for those who are not yet ready for heavy strength loads and who have little physical training. The second option is more difficult than the first, since here in addition the abdominal muscles are involved. And the third option is for people with good physical fitness and endurance.

  • 1st option. First you need to lie on your back, put your hands under your butt and at the same time press your back tightly to the floor. Then raise your legs 30 centimeters from the floor, spread your legs to the sides and cross your legs. Make sure to keep your inner thighs tight. The exercise must be repeated 20 times, after which take a 20-second break and do 2 more such approaches.
  • 2nd option. Lying on your back, stretch your arms along your body, lift your head and shoulders slightly. The lower back should fit snugly to the floor. Raise your legs 30 degrees from the floor and cross your legs. Do the exercise about 25 times. Then take a 30 second break and repeat the exercise again. Number of approaches – 3 times.
  • 3rd option. Lying on your back, raise your legs 90 degrees and spread them to the sides. First, spread your legs wide with this torso and lift up with your hands, as if pumping out your abs, then bring your legs together and at the same time place your torso on the floor. The exercise is done 20 times in 3 sets with a 30 second break.

Inner thigh exercises you can do at home

To remove fat from the ears of the inner thighs, first you need to do a short warm-up, and only then begin to perform the exercises described below for the inner thighs. First, do a short warm-up, like the one we did at school. This will help avoid injuries and sprains. If you have a private home, then a 10-minute run or jumping rope is best for cardio, so you will start your metabolism and give an impetus to burning fat.

Exercise 1. Plie squat.

This exercise helps to tighten not only the inner thighs, but the quadriceps and buttocks.

Standing straight, spread your legs wide, turn your feet out and, keeping your back straight, slowly squat. You need to squat until you feel strong muscle tension and the line of your thighs becomes parallel to the floor surface. At the bottom of the squat, squeeze your buttocks and straighten up. The back should always be straight.

The exercises are done for one minute, after which take a 20-second break and do 2 more such approaches. To get more benefit from the exercise, hold a dumbbell in each hand.

Elimination 2. Lunge to the side.

Standing straight, lunge to the right, while your left leg should be straight and taut. The pelvis should go back, be sure to watch the knee so that it forms a right angle. After lunging, hold for a couple of seconds and return to the starting position. Then lunge with your left leg, transferring your weight to your left leg and forming a right angle at the knee.

Do 15 lunges on each leg, 3 sets in total.

Exercise 3. Hip swings.

Take a standing position and smoothly lift your right leg. At the same time, the leg should be tense and the back should be kept straight. For balance, you can hold on to the back of a chair. First, you need to make 15-20 swings with one leg, then the other. In total you need to do 3 such approaches.

Exercise 4. Leg swings with dumbbells.

In a standing position, bend your right leg at the knee and place a one-kilogram dumbbell under your knee. For balance, you can hold on to the back of the chair with your left hand. On a count of one, lift your right leg, bent at the knee from the dumbbells, and lower it on a count of two. First make 10-15 swings with your right foot, then with your left. Number of approaches – 2.

Exercise 5. Squats with swings.

Place your feet at shoulder level and do squats so that a right angle is formed at the bend of your knees. On the count of one, squat down, on the count of two, take a standing position, on the count of three, raise your right leg as high as possible, and on the count of four, put your foot down. After each squat, alternate legs. In one approach, 10 swings should be performed on each leg. Do 3 of these approaches in total.

With this exercise you can not only strengthen your inner thighs, but also pump up your buttock muscles.

Exercise 6.

For this exercise you will need a small ball and a chair. First you need to sit on the edge of a chair, place a ball between your knees and, straining your inner thigh muscles, squeeze the ball as hard as possible. Then slowly return to the starting position. Do 10-12 repetitions, then a short break and 2 more sets. Don't forget that your back should always be straight while performing this exercise.

Workout in the gym

1. Leg abduction exercise in the gym. This exercise is performed on a special simulator; it helps to work the inner thigh of the adductor muscle. In addition, with the help of this exercise, intimate muscles are also trained, which is especially important for women's health.

2. Leg extension on the machine. With this machine you can work out the quadriceps muscle of the thighs well. This exercise is often used before squats, as a warm-up exercise.

3. Squats with dumbbells. Spread your legs wide, turn your toes to the sides and start doing slow squats. Additionally, take a dumbbell weighing 6-8 kg in your hands. Do 15 squats, 3 sets.

4. Wide Leg Press. The basic principle from a technical point of view is that where your socks are pointing, your knees are pointing there. When pressing, your knees should not be completely straightened, they should be slightly bent.

Beautiful and slender legs are the dream of every woman. But it is important that the legs are not just free of fatty layers under the skin, but elastic and toned. Few representatives of the fair sex pay attention to the elasticity and strengthening of the inner thigh. You can strengthen your legs only by performing special physical exercises, as this material will tell you about.

To quickly and effectively train your inner thighs, you can sign up for a gym and exercise under the supervision of a trainer. But at the same time, the cost of visiting the gym and paying for the services of a personal trainer will entail considerable expenses, so if you are not ready to make such sacrifices, then you can strengthen your hips at home, which we will learn about later.

How to tighten and pump up the inner thigh?

The “scissors” exercise helps to effectively tighten the inner thighs. It can be performed in three versions. The first option is suitable for those who are not yet ready for heavy strength loads and who have little physical training. The second option is more difficult than the first, since here in addition the abdominal muscles are involved. And the third option is for people with good physical fitness and endurance.

  • 1st option. First you need to lie on your back, put your hands under your butt and at the same time press your back tightly to the floor. Then raise your legs 30 centimeters from the floor, spread your legs to the sides and cross your legs. Make sure to keep your inner thighs tight. The exercise must be repeated 20 times, after which take a 20-second break and do 2 more such approaches.
  • 2nd option. Lying on your back, stretch your arms along your body, lift your head and shoulders slightly. The lower back should fit snugly to the floor. Raise your legs 30 degrees from the floor and cross your legs. Do the exercise about 25 times. Then take a 30 second break and repeat the exercise again. Number of approaches – 3 times.
  • 3rd option. Lying on your back, raise your legs 90 degrees and spread them to the sides. First, spread your legs wide with this torso and lift up with your hands, as if pumping out your abs, then bring your legs together and at the same time place your torso on the floor. The exercise is done 20 times in 3 sets with a 30 second break.

Alternatively, you can do the scissors exercise, but do not cross your legs. The legs should be raised 30 centimeters from the floor, with the arms straight along the body. First, spread your legs wide apart, then bring them together, but not all the way. Leave a gap of 20 centimeters between them. There should be 20 such repetitions. Do 3 sets of 20 repetitions of the exercise in total. After doing these exercises, it will also be effective to do exercises for the pelvic floor muscles.

A set of exercises at home

If you don’t have the opportunity to find a couple of hours of free time to work out in the gym, and problem areas of the hips require urgent intervention, then organize effective home workouts for yourself. Subject to regularity and self-control, you can achieve no less tangible results than in the gym. Just don’t start complex physical exercises right away.

To make your home workout less grueling and as effective as possible, start with a short warm-up. This way you will prepare problematic muscle groups for the main part of the training, and avoid unpleasant injuries and accidental sprains. Jumping rope or a short jog on the treadmill are great ways to warm up. Warm-up will set the right mood and tone for the body, pushing for intense fat burning. After this, proceed to the main exercises of the complex.

Wide squats

In terms of efficiency and energy consumption, only a few exercises can compare with wide squats, or Sumo squats, as they are often called by fitness trainers due to the maximally separated legs. When performing such squats, the main load falls on the muscles of the inner thigh - the quadriceps, and with them the areas of the back and buttocks are indirectly worked out.

Turn your legs to the sides with your knees outward as wide as possible. It is advisable that the angle of rotation of the toes is 50-70 degrees, but at the same time you can squat without losing your balance. Keep your back perfectly straight; if you can’t, then bend it a little, making the spine more rounded. Slowly bend your legs and squat as deeply as possible, then rise up just as smoothly.

Remember that the spine should remain straight and not bend. Make movements, avoiding sudden lunges - smoothly, carefully. When you feel that you have mastered this exercise, complicate it with a load - dumbbells - and perform squats, holding it alternately in each hand or with both hands at once. This exercise should be done for 1-2 minutes in 2 approaches with a half-minute interval.

Shifting weight in a squat (rolling left and right)

This exercise can also be performed with or without weights, depending on your fitness level. Squat down on your supporting leg until your knee is at a 90-degree angle. Place your other leg as far to the side as possible. Keep your body straight, palms can be rested on your hips or held in front of you.

With a smooth movement, transfer your weight from one leg to the other, as if rolling your pelvis along the floor. At the same time, your back should be straight, and your pelvis should not rise up (at one point you will want to straighten both legs). There should also be no sharp corners in the knees - this is unsafe for the joints.

Perform rolls in three sets of 20-25 times (right-left is one time). The inner thigh will work harder in this exercise if you pick up additional weight - a dumbbell or a plate. Adjust the load according to your feelings.

Mahi

To do this exercise at home you will need a chair. Stand behind the chair, at a distance of about 30-40 cm. Leave your hands on the back of the chair. To make it easier to maintain balance, lean slightly forward. We shift our body weight first to our right leg, and swing to the side with our left leg.

Do 15-20 swings on each leg, you can do several approaches. In order to pump up the abdominal muscles in these actions, you just need to ensure that they are tense when performing the exercise.

Squats

Let's stand up straight. We place our legs shoulder-width apart. If you are at the gym, you can perform these squats with an empty bar. At home, you can pick up a towel or simply do it with your arms straight. So, put your hands in front of you. At the same time, your socks point to the sides. Start doing deep and leisurely squats.

When performing them, make sure that your knees do not visually go beyond the toes of your feet. Also be careful not to arch your back too much. It is very important to squat low enough, this is where the effect will be felt. During these actions, the buttocks are also worked out, the calf muscles additionally work, in general, such squats are extremely useful for a girl. Ideally, you should do three sets of these squats 10 times.

Martin

This is where the exercises for the inner thighs, strengthening and losing weight, which Anita Lutsenko advises, end. All that remains is to make the last push - the usual “swallow”. Those who still have difficulty with balance are allowed to hold on to a chair.

We simply lift one leg back, leaning forward slightly. Hands to the sides like wings. According to Lutsenko, the trick of this exercise for the inner thighs is that when balancing, both the inner and back surfaces work.

Perform as long as you have the strength, and another 5 seconds after that.

Expander

To perform it, you will need an expander: in the form of a regular wide elastic band, or a ready-made exercise machine. If you have an elastic band on hand, then one end of it must be securely fastened to something, and the other to your leg. Stand up straight, leaning on the support and begin to move your leg with the elastic band to the side, trying to tighten the expander as much as possible, then return to the starting position. Two sets of 20 repetitions per day will be enough.

If you have a special simulator, then you need to place it between your legs and try to squeeze it as hard as possible. The starting position for performing this exercise can be lying on your back, legs bent at the knees, or sitting on the edge of a bed, sofa, couch, chair, etc., the expander is clamped in both cases between the knees. Two sets per day of 20 repetitions each.

Effective exercises for losing weight in the inner thighs



Related publications: