Oh, that fat on the inside of the thighs. It spoils the most beautiful legs. For some reason it is believed that it is impossible to get rid of this “cold”. In the meantime, this is only the consequence of a lack of study of this field. You need the right exercises.
Hypodynamia is the scourge of our time. But even in those who play sports, the inside of the thighs is not always perfectly adjusted. Insufficient load on the muscles leads to the fact that loose fat and excess skin spoil the whole picture. In this regard, we offer you a few simple but very effective exercises that allow you to put the problem area in order.
Do not forget about warming up.
Even if you train at home and perform a set of simple exercises, warm-up is mandatory.
It is not necessary to run around the stadium, it is enough for 10 minutes of exercises with a skipping rope, active legs, a workout on an exercise bike. Such an intense cardio load will prepare the cardiovascular system for work, warm up the muscles to perform exercises.
The We the complex you need to perform in the daytime. Such a multiplicity of training allows you to bring the muscles back to normal and at the same time gives you enough time to restore them after the load. Rarer workouts may not give the expected result.
Slot
We will make attacks on the side. To do this, transfer the weight to the supporting leg and squat slightly. The second leg during the execution of the squat extends to the side. The arms can be pulled forward to ensure balance. We watch the back: it must be straight. We do 10 squats on each leg. When this exercise begins to seem easy, the number of squats can be increased.
Mahi feet
Starting position lying on the side. We perform active movements with the foot, trying to achieve the maximum amplitude of movement. It is necessary to monitor the body. He must maintain the most equal position possible. On each side, 10 turns.
Raising legs by type of ” scissors»
Starting position lying on the back. We raise the legs upwards, so that they are located at a right angle to the trunk. As much as possible, spread the legs to the sides and bring them back, straining the muscles. Performs 10 repetitions.
Squats upside down hips
Starting Position: the legs are widely spread, the feet are deployed to the sides as much as possible. Keep your balance. To begin with, you can glue your hands behind the back of the chair. We squat, keeping the back flat. Repeat 10 times.
Leg lifts with Inversions
Starting position standing, hands on the belt. We raise the leg, slightly bent at the knee, forward. We unfold it to the side, while extending the leg to the knee. We put the leg. It is necessary to perform 10 ascents on each side.
Ball exercise
We sit on a chair. We place the ball between the knees. Squeeze it with your feet on both sides, holding the muscle tension for 1 minute. Take a short break and repeat the exercise. You need to perform 15 repetitions.
Exercise with fitball
We sit on the fitball, leaning slightly forward. We Press our elbows to the knee joints from the side of their internal surfaces. In fact, the elbows should be between the legs. We lean on our knees, trying to spread the legs apart. At the same time, we strain the muscles of the legs, trying to keep the knees in the starting position. For a 2 minute ride. We do 4 repetitions.
Exercise with a rubber band
Place the elastic band above the knees. Overcoming the resistance of the tape, try to spread the legs as wide as possible. We do 10 repetitions. You can perform the exercise standing or lying down. In the second case, the athlete is deprived of additional support for the legs, it becomes more difficult to perform movements.
Tilt
Starting position sitting on the floor. Legs should be widely spread. One leg remains straight, the second bends and presses the shin to the inner surface of the thigh. We bend forward in such a way as to reach the hand on the foot of the straightened leg. We do 5 repetitions on each side.
Other training methods
You can train the hips not only at home. This can help both swimming and skiing. In order to give yourself a maximum load on the inner surface of the thigh, you need to disable the movement of the hand.
The best exercises for the inside of the thighs
How to get quick results?
Our complex of exercises is not a panacea. You can achieve noticeable results only if you start to monitor Nutrition, limiting yourself to sweet drinks, flour products, fatty foods and sauces. Adding vegetables to the diet, replacing soda with drinking water, refusing alcohol allows you to notice an improvement in appearance in a short time.
Accelerate weight loss allows massage and self-massage. Good and quick results allow you to get an anti-cellulite and lipomodulating massage performed by a professional masseur. However, the effect can be obtained from self-massage, which can be performed with your hands or with a jet of water, a special glove for peeling. Constant exposure to moderate intensity allows to activate blood circulation, promotes softening and gradual resorption of fat deposits.
Where better to train
Home workouts are the most affordable, because they do not require time on the road, do not put serious demands on the presence and appearance of a sports suit, do not expose us to the stress of possible value judgments of others. However, training alone is boring. And the lack of communication with like-minded people deprives us of additional support.
Workouts in the gym are much more effective thanks to the help of a coach, as well as the disciplinary impact of an already purchased subscription. In the hall you can diversify training and get a large load when using simulators, which is especially important for advanced athletes.
In general, everyone decides for himself. But even regular home workouts are a serious step towards the body of your dreams.
Fitness and health 