How to tighten your leg muscles from the inside. Exercises for the inner thighs for training at home and in the gym

Most girls in the process of losing weight, even with regular training, notice that their inner thighs are not toned enough. At the same time, you can maintain the tone of your thighs without even leaving home. The main thing is to know which exercises are suitable for this and accurately follow the technique of performing them.

Internally weak hip is caused by thin skin and laxity of muscle tissue, since in everyday life only a small number of movements involve this problem area.

Even the bulk of exercises for legs trains not the inner, but the outer thigh, thereby the muscular strength of the thighs is distributed unevenly.

To create the ideal shape of your legs while losing weight harmoniously, you just need to figure out how to pump up your inner thighs and what exercises will pump up your inner and outer thighs evenly.

A set of exercises for the inner thigh at home

Answering the question - how to pump up the inner muscles of the legs, professional trainers focus on a set of exercises in which you can make maximum use of the inner weak thigh, tightening its tone and strengthening the muscle status without leaving home.

Workouts can be adjusted according to the severity of the load depending on the general level of training, individually selecting weights for weighting and the number of approaches.

The complex includes the best exercises for the inner thigh:

1. Squats with legs wide apart.

Starting position: stand straight, place your feet wider than shoulder level, toes pointing to the sides. Then you can begin a smooth squat until the moment of maximum muscle tension, while maintaining a straight back position. At the lowest point, the hip line should be parallel to the floor.

When squatting, you can create additional tension in the thighs and buttocks by squeezing them for a couple of seconds, after which you need to return to the starting position.

If you have problems with balance during squats, you can perform the exercise along the wall or rest your hands on any surface. For additional effect, the workout is performed with weights - dumbbells or kettlebells.

This type of exercise is suitable for the inner thigh, as well as the buttocks and quadriceps.

2. Lunges forward and left-right.

Starting position: back straight, feet shoulder-width apart. Lunge forward with each leg alternately, forming a right angle under the knee. While performing the exercise, you need to concentrate on the target area, feeling the stretch in your thigh muscles.

An energetic pace of execution is suitable for the process of losing weight, and static poses, with constant tension in the problem area, will create a pumped-up inner thigh.

Lateral lunges are also effective for losing weight in the thighs. In this version of the exercise for the inner thigh, it is necessary to perform deep rolls to the sides, smoothly transferring the body weight from the left leg to the right and back.

3. Swing your legs while standing and lying down.

The first recommendation from trainers on how to pump up the inner thighs is to point out this type of exercise. It is easy to perform at home, and you can achieve such an effect that after training your weak inner thigh will simply burn.

In a standing position, swings can be made forward, bending the leg at the knee, or to the side, maintaining balance with support. If you perform the exercise while lying down, swing your legs to the sides, with your legs raised at right angles from the floor. In the “scissors” version, the raised legs must be crossed with each other with tension in the target muscles.

The secret to the effectiveness of this exercise for the inner thigh is that it is good for both losing weight in the thighs and maintaining muscle tone in the thighs.

A fast pace of movements is suitable for the process of losing weight; for pumping the hips - a slow pace, with a delay of several seconds at the maximum point of tension.

4. Squeezing the ball between your legs.

A simple but effective way to strengthen thigh tone is perfect for training at home. To do this you will need an elastic ball. When performing the exercise, you need to sit on the edge of a chair and place the ball between your thighs.

Then you need to squeeze it with maximum force, extremely straining the muscles of the problem area. For a good result, two or three sets of 10-15 repetitions for each type of exercise are enough.

Exercises for the inner thighs in the gym

You can quickly pump up your inner thighs in the gym. The best exercises are based on bringing the legs together.

Various exercise machines will help with this, one of which is ideal for pumping up the problem area of ​​​​the hips. This is an expander - it is easy to use and at the same time very effective.

Another leg adduction machine is the adductor machine. For the inner thigh, exercises on it are performed with overcoming resistance of varying degrees of load. By pumping your legs with the help of a simulator you can:

• strengthen the inner surface of the legs;
• provide tone to weak muscles;
• improve the relief of the problem area of ​​the hips;
• pump up your legs evenly;
• achieve weight loss in the inner thighs;
• improve posture and gait.

There are few technical secrets of the exercise. It is only necessary to correctly set the weight of the weight, linger for two seconds at the end point of compression of the legs and maintain constant tension in the target muscles.

Understanding how to pump up the inner thighs will help girls get perfect legs for any body type. Regularly working on a set of exercises to slim your thighs, combined with adjusting your diet, will allow you to achieve great success in losing weight and creating a slender body.

On the inside of the thigh there are the adductor magnus, longus and brevis, pectineus and gracilis muscles. They adduct and flex the hip and also externally rotate it. It is these muscles that we will pump.

Bodyweight exercises

Press your lower back to the floor, bend your legs slightly at the knees. Squash and spread your legs 20 times, rest and do two more sets.

The exercise will be even more effective if you hang weights on your legs.

Hip adduction from side position

Lie on your side, supporting yourself on your forearm. The leg that is located below is straightened, the second is bent at the knee. Lift your straight leg off the floor, hold for one or two seconds and lower.

Deep lunges to the side give a good load on the inner thigh. Keep your hands on your waist or in front of you, try not to round your back.

Perform three sets of 15 lunges in each direction.

In order for squats to pump up the inner thighs, you need to put your feet wider, turn your toes to the sides and squat deeply, trying to keep your knees pointing to the sides.

Perform three to four sets of 20 squats.

Exercises with additional equipment

Mixing with Pilates ring

A Pilates ring can be found at the gym or purchased at a sports equipment store.

Lie on your side, place the ring between your legs at ankle level or slightly above and lower your leg against resistance.

Perform three sets of 10 times on each leg.

For this exercise, you can use a resistance band, a short resistance band, or a figure-of-eight resistance band folded in half.

Place the resistance band on your legs, lie on your side and push your knees apart against resistance. Perform three sets of 10–12 reps on each leg.

For this exercise you will need a long one. Hook it onto the post, place the loop around the leg that is closest to the post, and turn sideways.

Extend your working leg beyond the supporting leg: forward and to the side. To make the exercise more challenging, move further away while pulling on the resistance band.

Perform three sets of 10 times on each leg.

Exercises with free weights and machines

Sumo squats with kettlebell or dumbbells

Take a kettlebell or dumbbell and perform deep squats with your feet wide and knees out to the sides.

Three sets of 10 reps will be enough to give the inner thigh a good workout. Of course, if you...

Almost any gym has such a machine. Perform three sets of 5–15 repetitions depending on the weight used. Choose a weight so that the last reps of the set are difficult. This way your progress will be much faster.

Crossover exercises with leg abduction

This exercise is similar to leg abduction with an expander, but it is more convenient to perform it on a machine. Set the working weight, fasten the fastening on your leg and turn sideways so that the leg with the fastening is closer to the machine.

Step back and raise your working leg about 30 degrees - this is the starting position. Place your working leg behind your supporting leg in front, overcoming the resistance of the machine. Return your leg to the starting position and repeat. Perform three sets of 5–15 repetitions depending on the working weight.

Incorporate these exercises into your workout, increasing the weight or number of repetitions if you are working out without weights, and your thighs will become more toned and attractive.

After training, be sure to stretch your adductor muscles. You can see exactly how to do this.

The inner thighs are one of the most common problem areas. It is worth noting that not only plump girls, but also slender girls have deficiencies in this part of the body. In order to tighten the inner thigh, you will need special machines or exercises. We will tell you more about them in the article.

The essence of the problem

The fact is that the skin in this place is thinner and less elastic, and the inner thighs are the place where fat accumulates the most. Accordingly, these are flabby places that can resemble jellied meat and even shake when walking.

Thin women have the opposite problem. As mentioned above, the inner thigh is where fat is stored. If a person has little fat, then a gap forms between the legs. The thinner the woman, the larger the gap.

It is worth noting that men have much less fat deposits on their legs; fat mainly accumulates on the abdomen. So they are less likely to suffer from inner thigh fat.

The muscles of the inner thighs are adductor muscles. This muscle group includes the gracilis, adductor longus, adductor magnus, adductor brevis, and pectineus muscles. The main function of this muscle group is to change the position of the hip. In other words, with the help of these muscles we bring our legs together and spread them apart.

How to tighten and pump up the inner thighs

Most of the people who want to change this part of the body want to lose weight and get rid of a lot of fat accumulated in this part of the body. Exercises that should help remove excess fat from this area and pump up the thigh muscles are focused on moving and spreading the legs, carried out with a certain effort.

However, it is worth considering that losing weight in one specific area of ​​the body is almost impossible. So if you want to remove excess fat from this area, you need to lose weight overall. Exercises alone are not enough, you need to reconsider yours. Most diets provide for complete exclusion or severe restriction of fatty, sweet and starchy foods.

Such restrictions can affect not only weight, but also have a beneficial effect on the condition of the skin, namely, promote.

In addition to diet and exercise, cosmetic procedures can help tighten this area, as well as those that help remove excess fluid from this area and make the skin more elastic. However, these procedures are auxiliary and are practically useless without diet and exercise.

What simulators are suitable for these purposes?

• To perform the exercises, you can use equipment such as a gymnastic ball.
• Dumbbells.
• Special exercise equipment, some models of which can only be installed in the gym.

Among the simulators, a simulator that has special doors, which, in turn, have special protrusions for positioning the legs and are connected to a load, can help in putting this part of the body in order. When the sashes are brought together, the load rises, and when they are moved apart, it lowers. The load placed on the muscles of the inner thigh can be adjusted. By decreasing or increasing the load being lifted.

Special ones, used to strengthen the muscles of the inner thigh, are equipment that has two metal loops, which are covered with soft and durable material. Thanks to the spring mechanism located at the junction of the hinges, they are located at an angle of ninety degrees relative to each other.

When pressure is applied to the hinges, the angle decreases; after the pressure is removed, they return back.
A gymnastic ball is simply a rubber ball filled with air.

It is worth noting that in addition to special exercise machines designed to work the muscles of the inner thighs, this area can be affected by cardio equipment such as a bicycle, a stepper, and a bicycle, which promote the loss of fat deposits and generally tidy up the leg muscles.

Purchasing exercise equipment

You can purchase exercise equipment and sports equipment in a special store, where sellers will explain all the features of the product offered, as well as through an online store, where, in addition to photographs, detailed technical characteristics of the product offered are provided.

How to choose the right one

When purchasing exercise equipment, you need to take into account its cost, the maximum and minimum load that it puts on the muscles and other body systems and its types (the fact is that not everyone benefits from strength loads), as well as its weight and size.

What is the price

The cost of the simulator depends on its size, the load it exerts, functions and manufacturer.

Popular manufacturers

The most popular manufacturers of exercise equipment and sports equipment are CYBEX and many others.

General principles of training for slender legs

Before you start doing the exercises, you need to warm up your muscles by doing a warm-up. After finishing the class, you should either do stretching exercises again, or do light exercises, for example, walking or spinning for five minutes. You can’t sit down and rest right away.

What exercises can help?

Exercises that will help tidy up the inner thighs are aimed at moving the legs with force, as well as stretching and loading them. This is the abduction and extension of the legs, performed with the use of special equipment and exercise machines, as well as without them, squats with and without a load, etc.

Exercise technique

You can tighten and pump up the muscles of the inner thigh at home, doing exercises for which you only need the desire to do them. It is worth noting that before performing exercises, for greater effectiveness, the muscles need to be warmed up, that is, warmed up. This can be done with stretching exercises.

Leg Raise

The most popular exercise, which does not require the use of special equipment, is lifting the legs from a side lying position.

It is necessary to take the starting position so as not to change the position of the body during the exercise, you can support it with your hand bent at the elbow.

Then also carefully return it to its previous position. You can perform from fifteen to twenty lifts, after which you turn over to the other side and work the other leg.

In addition to lifting one leg, simultaneously lift both legs, tightly together, to a small height.

Exercise “scissors”

Another exercise that can be performed to reduce the volume of fat deposits in the area of ​​the inner thigh, as well as to strengthen the muscles, is scissors.

You need to lie on the floor, raise your legs so that the angle between your raised legs and your torso is just over ninety degrees.

In this case, the distance between crossed legs should be at least twenty centimeters.

Squats can also help you lose excess fat on your inner thighs.

However, to work this particular muscle group, you need to do this exercise in a certain way.

You need to stand with your legs spread as wide as possible. In this case, the socks should not look straight, but to the sides.

When squatting, it is necessary that when bending your legs, an angle of ninety degrees is formed, and your thighs are parallel to the floor.

And burning the excess can take a long time. In addition, success is guaranteed only with regular training and reasonable dietary restrictions. But after a couple of weeks you will feel that you have become stronger, and your hips - slimmer and more prominent.

Create your own training program. You can join a gym and even hire a personal trainer. However, home exercises will also be beneficial. The main thing is not to skip gymnastics. Exercise intensively 3 times a week, and on the remaining days limit yourself to a quick ten-minute warm-up and cardio exercises - brisk walking, jogging or jumping rope. Your task is to speed up your metabolism and strengthen your leg muscles.

Start your workouts with a warm-up - jumping, dancing to fast music. Then proceed to the main complex. Very effective with stool. Standing sideways to him, hold the back with your left hand. Swing your right leg forward and backward. Then make a series of swings to the right, raising your leg as high as possible. Pull the toe towards you - you should feel the muscles tense. Having completed a series of swings, lift your leg, bent at the knee at a right angle, and with your right hand turn it to the right, holding it by the knee. Repeat each exercise 20 times, rest and do the whole complex again. Then turn around and begin a series of exercises for your left leg.

A very effective exercise is leg swings from a lying position. Lie on the floor on your right side, lean on your arm bent at the elbow. Keep your body straight, bend your right leg slightly at the knee. Raise your left leg as high as possible, pulling your toe towards you. Do not fall on your back, to maintain balance, you can lean forward a little. Take your time, do the exercise with full dedication. Do 20 swings, rest for a minute and repeat the set. Then turn over to the other side and do the exercise for your right thigh.

Be sure to include strength training in your program. The best exercises for the inner thigh muscles are plies and lunges. Pick up dumbbells weighing 1.5 kg. Take a wide step forward, holding the dumbbells at your waist. Tighten your extended back leg and rock slightly on your supporting leg. Return to the starting position. Repeat the exercise 10 times with each leg, doing 2 sets.
Stand up, place your feet wider than your shoulders, take dumbbells in your hands and lift them to your shoulders. Rise up onto your toes and slowly squat, spreading your knees wide. This exercise perfectly strengthens the internal muscles and trains balance. Perform it 10 times, repeating the set twice.

Master this very exercise with weights for your legs. Wear weights or sandbags around your ankles. Lie on your back, keep your arms extended along your body. Raise your legs at a right angle and begin to spread them apart and bring them together. Pull your toes towards you, do not bend your knees. Do the exercise slowly - you should feel tension in your muscles. Do 10 repetitions and lower your legs. Repeat the set twice with a short rest.

After finishing the exercises, be sure to stretch. The next day you will feel slight pain in the inner thigh muscles - this means that the training was successful.

Slender, toned legs are the dream and envy of women, a subject of admiration and attractiveness for men. But it takes a lot of work to win over a young man with just a hip swing. Everything is becoming clearer with the muscles of the thighs - they at least tense up during ordinary everyday activities: walking, squatting on a chair, running.

The inner surface, like the one, is quite “lazy” and you need to try really hard to make it work. It is only used during lateral swings and turning the hip toe outward.

It so happened by the evolution of the body that all the extra calories per day stick more readily to the lower part of the body. To have slim legs, it is not enough to just eat right. If it is not possible to visit the gym, the most effective exercises for the inner thigh at home, presented below, are a must.

The inner surface requires closer attention: combining cardio and strength training. Cardio directs our body's strength to burn fat. A set of strength training exercises tone the thin skin of the inner thigh and help remove fat.

When performing exercises to lose weight on the inner thigh, you can use dumbbells, weights, fitball, expander or gymnastic tape.

Warm-up

High-quality body warm-up - the basis productive workout. It would be great to start warming up with light cardio exercise - running in place, jumping rope, jumping. Do not neglect thoroughly warming up the joints. Rotation of the toes, knees, and pelvis are mandatory points for development. Warm-up should last at least 5-7 minutes.

Top 7 exercises

After you have warmed up thoroughly, you can proceed directly to training. We present to your attention the best exercises for the inner thigh. Perform 3-4 exercises in one workout. The number of required approaches and repetitions is indicated for each option separately.

1. Leg extensions while lying down

The load in this exercise is on the area we need, the adductor muscles of the thigh, while the lower part of the abs is perfectly used. Great . Difficulty - medium, can be complicated with weights if necessary. Good for stretching. It has a beneficial effect on the reproductive system, creating a rush of blood to the groin area.

Technique:

1. Starting position - lie on the mat on your back, arms are located near the body, legs are extended and raised up 90 degrees relative to the floor;
2. Inhaling deeply, slowly spread your legs to the sides to the point that is most comfortable for you, hold for a few seconds;
3. As you exhale, slowly return to the starting point.

Watch the video for more details:

Breeding should begin from 15-20 times in 2-3 approaches, gradually increasing the load.

At the end of doing the breeding, it won’t be amiss hold in the spread-legs position for 20-30 seconds, and then spring the muscles a little.