Exercises for the internal muscles of the legs. Trainer and exercises for the inner thigh

Even very slender girls have probably encountered the problem of excess volume or lack of tone on the inner thighs. This “lazy” part of the leg is almost not involved in everyday activities, and even many complex leg exercises do not properly work the muscles on the inner surface. Therefore, it is impossible to do without targeted special training. Let's look at a few examples of exercises that will make your inner thighs firm and toned.

There are many types of exercises for this muscle group, and among them you can easily choose the right one - the one that will allow you to “feel” the muscles being trained better than others. But don't stop at just one exercise. For greater efficiency, it is better to choose a set of 2-3 types of exercises, and work each leg in turn. The number of repetitions of the exercise should be maximum, so try to increase this number with each workout. At the point when you can do 35-40 repetitions, it is better to add weights to your legs so that the workout is more intense and takes less time.

Exercise for the inner thigh muscles based on squats

This exercise is best for beginners, it is very simple and it is easy to control the intensity of the load.

Starting position- standing, legs turned with heels towards each other at a great distance, so that the feet form one line (2nd dance position), hands on the belt. From this position, squats are performed downwards. It is necessary to go as low as possible, but at the same time so that the knee in no case goes beyond the line of the toes. If you can still go lower, but your knee is already bent too much, you just need to spread your legs wider. At the same time, it is very important to ensure that throughout the entire session the feet maintain their original position - the heels are turned towards each other and form 1 line.

Exercise for the inner thigh with leg abduction

This is one of the most effective exercises. It is suitable for different levels of training, and differs in the starting position and number of repetitions.

Starting position- lying on your side, legs one on top of the other, back and knees straight. We place the lower hand under the head, and put the upper one forward for balance. We bend the upper leg at the knee and put it forward also for balance (beginners can put their leg back). From this position, we slowly raise the lower leg and lower it back, without lying on the floor. It is important to ensure that the knee of the lower leg is straight, and that the body remains balanced and does not lean forward or backward.

Exercise for the inner thighs “Scissors”

This exercise is good because it simultaneously pumps up not only your legs, but also your lower abdomen, which is also very problematic.

Starting position- lying on your back, legs together, raised to an angle of 90, toes pointed, lower back pressed to the floor, arms spread to the sides for balance. From this position, we slowly spread our legs to the maximum distance (with our toes facing us) and bring them back to their original position (toes are pulled back again). It is important to ensure that the angle of the legs and the floor remains straight and that the lower back rests firmly on the floor.

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 for weight loss and their varieties, which 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 up

The inner thigh can be tightened using a well-known exercise called “scissors.” With this exercise you can not only tighten your inner thighs, but also pump up your leg muscles.

In addition, the “scissors” method can be performed in three variants, which are determined by different types of physical activity. So, the first option is acceptable for women new to sports who are not used to training, but want to start at any age.

The second type of this type of training is characterized by an increase in load, so in addition to the legs, the abdominal muscles are trained. The third type of this exercise is acceptable for women who do gymnastics, and the new type of training will not cause pain.

Let's look at the technology for performing each of the three variations of the scissors exercise.

1.) The first way to perform the exercise is determined by performing the following actions:

lie on your back;
place your hands under your buttocks;
press your back to the floor;
raise your legs from the floor by 30-40 cm and spread them apart at a distance of 20 cm.

After adopting this pose, you need to begin an exercise that involves crossing your legs in different directions. It is important to keep your legs straight and not bend your knees. The exercise is performed in three approaches of 20 crossings at a time. The break between exercises should not exceed 1 minute.

2) The “scissors” exercise with a medium load involves doing the following::

take the starting position, similar to the first method;
raise your head and shoulders at a distance of 5 cm from the floor;
cross your legs 25 times in one approach.

When performing the exercise, it is important to keep your whole body tense and not lower your head. After completing one approach, you should take a 1-minute break and repeat.

3) The third type of exercise “scissors” involves performing the following actions::

lie on the floor and raise your legs from the floor to a distance of 45-50 cm;
place your hands behind your head.

We begin to perform the exercise, and to do this, take a deep breath and, as you exhale, cross your legs and raise your torso, similar to the actions during training the abdominal muscles. Stay in this position for one second and return to the starting position. The number of repetitions is 20 times. After completing the exercises, you will feel the training of your leg and abdominal muscles, which makes the workout even more effective.

If you have not done gymnastics before this moment, then you should not start with the last option, since it is the most difficult, and after doing it you will feel unpleasant pain symptoms in the muscles (the next day). When performing all of the above options, it is important to exercise for weight loss - this is the correct technique, otherwise all the training will not be beneficial.

Exercises for weight loss at home

There are other types of exercises you can do at home that will also help strengthen your inner thighs. But first of all, before performing complex exercises, you should do a light warm-up. Warming up is necessary so that when performing complex exercises there is no muscle strain or injury. Therefore, first, lightly warm up the muscles for five minutes, and then perform such types of exercises as:

1) Lunges. Lunges are performed by adopting a position - standing straight with your feet apart, shoulder-width apart. In this case, you need to squat on one leg, and then on the other. It is important to monitor the position of the legs and torso. You cannot bend your knees and move your torso to the side. Everything should be done in one go. After lunging in one direction, you need to return to the starting position and lunge in the other direction. The number of exercises performed is 10-15 times in one approach.

2) Swings. You need to take a position - standing straight. One leg is raised up 90 degrees. First, the exercise is performed for one leg, and then for the other, 10-15 times. This action is performed in three approaches.

3) Leg swings using dumbbells. The exercise is performed by taking a pose in a standing position. First you need to tie a dumbbell weighing up to 2 kg to one leg or replace it with a 1-2 liter plastic bottle. After this, the exercise is performed by lifting the leg from the dumbbells, bent at the knee. The number of leg raises should be 10-15 times, and approaches - no more than three.

4) Plie or sumo squats. This type of training allows you to not only tighten your thighs, but also make your butt firm. Therefore, the exercise is performed like this:

take a stance, standing straight with your legs spread wider than your shoulders;
your feet should be turned outward;
perform squats in this position until you create a 90-degree angle in your knees.

At first, you can do a warm-up and not hold anything in your hands, but next time you can pick up a dumbbell, which will double the effectiveness of this workout. During training, it is important to keep your back and head straight without bending it.

5) Squats and leg swings. This method of training involves performing the classic method of squatting, only this is done on one leg, and the other should be placed in front of you. First you need to perform the exercise for one leg, and then for the other, 10 times. This type of exercise allows you to make your thighs and butt elastic, as well as get rid of fat folds on the skin.

Performing such a simple exercise for weight loss every day for 15-20 minutes helps improve your well-being, get rid of excess weight and transform your body. Therefore, if you want men to pay attention to you and your legs, then pay attention to your body daily by doing simple exercises.

Fitball, isotonic ring and other accessories

If you have additional accessories at your disposal, such as a ball or fitball, an isotonic ring, etc., then you can expand your horizons of muscle mass development by performing the following exercises:

1) Tightening your legs with a fitball. For this purpose, a fitball is used, which is used to compress the thighs. To do this, you need to lie on the floor, raise your legs up and hold the ball between them. In this case, it is necessary to squeeze the ball with your hips.

2) Tilts to the side. In this case, you need to take a similar pose to the previous exercise, but only place the fitball between your feet. In this position, it is necessary to bend first in one direction and then in the other. It is very important that when performing the workout, the torso is motionless and only the legs are working.

Workout in the gym

If you still have the desire and opportunity to visit a sports facility where there are various exercise machines, then you should not refuse this. Visiting the gym and training on machines will speed up the process of tightening the inner thighs and more. At the same time, it is not necessary to pay money to a personal trainer, because you can do the training yourself. What kind of training these are and how they are performed on simulators, we will consider further.

1) Reduction of legs. There is a special simulator on which the leg abduction exercise is performed. This type of training allows you to thoroughly work out the inner thigh, which will be noticeable after just a few workouts. During the exercise of bringing the legs together, the intimate muscles are also trained, which is no less important for women’s health.

2) Wide Leg Squat. The technique for performing the exercise for weight loss involves the use of two dumbbells weighing 2-6 kg. The main feature of this method of training is the correct placement of the feet and knees. The feet should be spread apart and the knees should be in the same position when performing a squat.

3) Leg extension. This type of training is also called “push”. The technique of execution is that you work with your legs in a reclining position, pushing away the load. With this training, the quadriceps muscle is worked out.

The gym has a lot of exercise equipment, as well as visitors who will also always help beginners in training certain muscle groups.

What kind of simulator is used?

The expander is the main exercise machine that is used to work out the muscles of the inner thighs. Using an expander, you can perform various exercises to lose weight. The most common is leg flexion/extension with an expander. By doing this exercise at home, you can pump up your leg muscles in just one week. It’s just important to remember that exercises using exercise machines cause muscle pain if you haven’t exercised at all before. To reduce these pains after training, you need to consume fermented milk products.

To train the muscles of the inner thighs, they also use a machine called the Thigh Master. It represents the following device, shown in the photo below.

This exercise machine is used both in the gym and at home. It is used not only to develop the muscles of the legs, but also the arms, so such a thing will never hurt at home, especially if you are seriously thinking about the slimness and fit of your body.

In conclusion, it is worth noting that to achieve your goal you need not only to have a simulator, but also the desire and desire to achieve a positive result. Only such exercises in combination will allow you to pump up your thigh muscles and make your legs slender and attractive.

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

In ordinary life, the inner thighs are practically not used. Therefore, even for super skinny people, this part of the legs can be the most problematic area. You can tighten your inner thighs and get rid of excess fat accumulation with regular sports exercises.

They must be performed three times a week, otherwise you will not achieve the desired result. You also need to remember that it is undesirable to constantly perform the same exercises, since this may also not give good results.

You can pump up your legs well in the gym using special leg trainers, which we will talk about in more detail later. If you wish, you can also pump up and tighten your inner thighs well at home.

Reducing the legs on the simulator: nuances and description

Most likely, many people have noticed in the gym that girls (just like guys) have their own favorite machines and exercises that they like best.

One of these machines is a simulator for leg extensions/reductions, which is designed to work out the outer/inner thighs.

This leg area is the most problematic many girls, and therefore, at every convenient opportunity, women use the appropriate simulator. Whether this is good or not, we will try to consider below.

Anatomical atlas

The main reason for the popularity of the leg curl machine among women is that its main purpose is pump up the adductor muscles(the area between the legs), make them tougher, more elastic and, as a result, rid the girl of various “jelly” in this area.

In other words, the inner surface of the thighs (which is called the adductors) is an aesthetically important area of the legs for any girl, while men are not indifferent to this area, and they want to see her pumped up and not hanging in their chosen ones.

Primarily an adductor machine (a machine for bringing the legs together) designed to strengthen three adductor muscles – adductor magnus, adductor longus and adductor brevis. In this case, the sartorius, pectineus and gracilis muscles are activated (the first runs along the entire length of the thigh), thus tightening the muscles of the iliotibial tract.

By and large, it should be noted that the adductor muscles are considered one of the most relatively extended and large leg muscles - this is a huge complex of muscles located deep in the groin and inner thigh.

They are difficult to feel because they are “buried” under other muscles, for example, the quadriceps. But rest assured, you use these muscles when standing up, climbing hills, and climbing stairs.

Due to the fact that the adductor muscles are almost not involved in everyday life, they are underdeveloped and therefore great attention must be paid to pumping them.

Benefits of bringing your legs together on a machine

When doing leg curls on the simulator, you can count on the following:

Exercise technique

Technique for bringing the legs together. This is one of the simplest exercises and it is almost impossible to make a mistake. Direct adduction means moving a part (in our case, the legs) of the body towards its center.

When you sit down on the machine, the movement of the legs consists of overcoming resistance while bringing together the hips, which were initially diverged from each other.

First stage. Go to the machine and place the required weight on the weight. Next, adjust the size of the saddle so that you feel a slight stretch in the adductor muscles when your hips are positioned on the soft pads (roller pads that are located on the side).

Keep your back straight and well pressed against the back of the machine. With your hands, grab the handrails from below, and bend your legs at a right angle at the knee (a little more). Open your hips, abducting them to the level of the specified width of the machine. This is the original position.

Second phase. Inhale, and as you exhale, begin to squeeze your legs under control. Keep them straight by keeping your knees above your feet. At the final point of the trajectory, squeeze your thighs together as much as possible and hold for a few seconds.

Third stage. Slowly, while inhaling, begin to spread the rollers and stop them in a position slightly short of their original position in order to maintain tension in the trained area of the hips all the time. Repeat the exercise a certain number of times.

In order to get the maximum effect from the exercise, follow the recommendations below:

slowly spread your hips, slightly short of bringing them to the starting position;
do not “plop” the weight when returning it to its original position;
when performing the exercise, do not slide your buttocks on the seat of the exercise machine and do not move your body;
in between exercises, stretch the adductor muscles, using, for example, sitting in the Lotus position, pressing your knees with your palms;
if you feel that on the last approach you can no longer do the exercise with maximum amplitude, then you can use a quick series of short repetitions;
do the exercise as an additional exercise (finishing) during adductor muscle training and leave it at the end of the workout after the main volume has been done.

Leg abduction machine to remove fat from the inner thighs

If you ask girls who constantly exercise on a leg adduction machine: what do you want to achieve with the help of an adduction machine, many of them will tell you - I want my inner thighs to lose weight.

But you need to understand that this will never happen, since this machine is used to strengthen the adductor muscles, and not to remove fat layers - these are two different types of tissue, and strengthening the muscles will in no way lead to burning the fat that covers them.

Even when you burn calories doing exercise, you you can't remove fat in a local (separate) zone.

Exercises on simulators are effective because they make it possible to concentrate on the load directly on the necessary areas of the body, since in this case there is no need, in addition to performing the movement, to also monitor balance and coordination of movements.

This is convenient not only for beginners, but also for more experienced people, since this way you can increase the load. The most popular exercise machine for the inner thigh is Hackenschmidt simulator. You can do several exercises with it.

Exercises for losing weight buttocks and thighs

You can also tighten your inner thighs by doing the following exercises:

Therefore, when for some reason you do not have the opportunity to exercise with weights or there are some doctor’s contraindications, then a fitball can effectively replace them.

How to squat correctly

Squats are the simplest, but also the main element of exercises for the buttocks and thighs. Both regular squats and weighted squats - with a barbell or dumbbells - are effective.

It is advisable to do exercises with a barbell on a power machine for slimming your thighs, this will give you the opportunity to work on the gluteal muscles and thigh muscles concentrated load without being distracted by maintaining balance.

If you squat with free weights, then carefully monitor the correct execution of the exercises. But, one way or another, there are certain recommendations guidelines to follow for more effective squat training:

The barbell must be taken with an overhand grip.
You need to squat as deeply as possible, practically sitting down on your heels, and your thighs should touch your calves.
Control your breathing - exercises must be done “inhale-exhale”.
Secure your back position while performing squats.
The number of repetitions will depend on the athlete's physical condition, but make sure not to overload the muscles - feelings of pain will not contribute to regular training.

As with any sport, exercises to correct the gluteal muscles and thigh muscles will only be effective with proper balanced nutrition and compliance with the principle of regularity. By following these rules, in a very short time you will be able to achieve results that attract outside attention.

Ecology of health. Fitness and sports: 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.

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 adductors include five muscles: pectineus, gracilis, adductor longus, adductor brevis, and 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 of how to remove fat from the 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!

A simple example: right-handers from an early age use their right hand, and left-handers use their left. 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, you need to get rid of excess weight, if any, and train the adductor muscles.

Exercises for the inner thigh

1. RAISING-LOWNING LEGS IN A LYING POSITION (MAHI)

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. Starting 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. Starting 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 SURFACE OF THE 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 simultaneously work the abdominal muscles. We offer two options for this exercise.

Exercise “Scissors”: option one.

Starting position: lie 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.

Starting 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 SURFACE OF THE THIGH WITH A BALL

You will need an elastic rubber gymnastic ball.

Exercise 1.

Starting 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. A related exercise we will have is squats.

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

Execution: squat 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 LUNCHES FOR THE INNER THIGH

Plie squat.

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

Performance: at the count of times, squat down as low as possible, trying to lower yourself to a line parallel to the floor. In this case, you need to imagine that your back is leaning against the wall, that is, you need to squat with your back as straight and level as possible. Rise up on the count of two. Do 10-30 squats, dividing this number into two approaches. Once prepared, you can perform a plie squat with dumbbells in your hands.

Side lunges.

Stand up straight, hands on your belt. On the count of times, lunge to the right side. The right leg bends at the knee. Make sure that your knee does not go beyond the toe of your right foot. The left leg is straight and extended. The lower you go in the lunge, the more effective the exercise will be. Having made a lunge, you need to fixate for a couple of seconds and return to the starting position. Do the same lunge to the left side. In total you need to do 15-20 lunges in each direction.

Include these exercises in your gymnastics routine or perform them separately, devoting 15-20 minutes to them every day. After doing exercises for the inner thighs, be sure to do stretching exercises for these muscles. published

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