As you know, one of the most problematic areas of the female body, most susceptible to fatty deposits, is the outer thighs. But to imagine the ideal figure that every girl dreams of is impossible without elastic pumped up buttocks.
You can give your hips the desired shape with the help of special exercises that help you easily get rid of the hated "ears" on the sides.
Principles of Effective Outer Thigh Training
The thigh is located between the knee and the hip joint, it forms part of the lower limb of the human body.
The outer portion is made up of muscles, the function of which is to ensure the functioning of the leg back and to the side. They can be seen as an attractive roundness on the side of the thighs.
When you start looking for and doing exercise, you need to figure out the basics of successful workouts.
The effectiveness of training is as follows:
- regularity;
- focus;
- attention to details;
- a gradual increase in load.
The first thing to remember is regularity - it is this that is the most important factor in performance.
Ideally, you should practice every day, but if this is not possible, you can allocate 3 days a week for this. In this case, it is necessary to understand that the result will be more long-awaited in time.
During training, do not forget to pay special attention to the work of those muscles that need to be tightened.
Here you just need to listen to your own feelings: if you feel that the load is directed more towards the desired areas, then you are going in the right direction.
When performing exercises on the outer thigh, it is the lateral muscles of the legs that will be maximally strained.
Important to remember! It is the little things that often play a decisive role. Make sure that the squat is low enough, the feet do not come off the floor, the angle of rise is kept correctly, and the leg is raised as high as possible during the swing. Thus, it is possible to influence the speed of achieving the final result.
Over time, try to increase the load step by step. Again, personal feelings will become the main assistant here: if you feel that you need less effort to complete the exercise than before, raise the bar. For example, 10 swings over time should inevitably grow into 15, and later into 20.
Don't miss the most popular column article: Morning exercises for those over 40, 50. Gymnastics exercises for weight loss, video tutorials.Exercises for the outer thigh at home
Outer thigh exercises can be done at home and even at work, if there is the necessary space and time, so they are a real salvation for women who do not have the opportunity to visit the gym. You will need dumbbells, a mat, and a positive attitude.
Exercise 1. Swing legs
For the first exercise you need to stand up straight with your feet shoulder-width apart and your arms extended in front of you... Feet should be parallel to each other.
Bend your right leg at the knee and swing up and down, trying to reach the elbow. The next swing is also done, only with an even leg. You should start with 10 approaches for each limb.
Exercise 2. Raising the legs
The next type of outer thigh exercises will require a similar starting position as in the previous case. Put your right leg on your toe, turning it to the right, and lift it back as high as possible.
Bring your leg to the highest point, put it back. To begin with, 15 approaches for each limb will be enough, then their number should be increased.
Exercise 3. Squats
No set of exercises for the outer thigh is complete without squats. The main rule is not to stand on your toes. Try to squat as low as possible, with your back straight, keeping your arms bent in front of you.
10 squats are enough to start. The main advantage of this type of exercise is that it is useful not only for the outer surface of the thigh, but for the whole body as a whole.
Exercise 4. Lunges
The leader among effective exercises is lunges. Take wide strides to the side first with your right foot and then with your left footkeeping arms parallel to the torso. Use dumbbells for weights.
Remember to keep your unused limb straight. You should start with 10 lunges for each leg, 3 sets.
Lunges can be not only lateral. You can perform them forward alternately with each leg. In this case, you need to put your legs as far as possible. Dumbbells will become faithful helpers here, which will only increase the effectiveness of training.
Pay attention to your posture - your back should be perfectly straight. Breathe in with each step. Do not try to lunge sharply, it is better to give preference to smooth movements. As for the number of lunges, experts recommend also performing 3 sets of 10 times.
Exercise 5. Raising the knees
For the next exercise, kneel down. For maximum efficiency, place most of your weight on your arms and straighten your back. The knee rises up at a 90 ° angle.
Do the same with the other leg. The muscles must be in constant tension. Experienced trainers advise starting with 20 lifts of each knee, subject to a subsequent increase in load.
Exercise 6. Rises
Leg raises are also quite effective when done to the side. To do this, you need to lie on the mat, turn on your side and raise the limb lying on top as high as possible.
Then you should turn over on the other side and do the same operation with the opposite leg. You can start with 10 swings of each leg.
Exercise 7. Holding the raised legs
You can complete the workout and relieve muscle tension by rolling over onto your back and lifting the limb up perpendicular to the floor.
Exercises for the outer thigh in the gym
Some women prefer gym exercises to home workouts, considering them more effective and giving quick results.
Exercises on the outer thigh on a fitball are very popular, in addition to loads on simulators.
A set of exercises on fitball
| Initial position | The essence of the exercise | Number of exercises |
| Back to the fitball with arms outstretched. You will feel more comfortable if the ball is located in the corner of the room, since it will not slip away from under you. | Bend one leg at the knee and lift it 15-20 cm above the floor.After that, without sudden movements, bend the other limb and perform squats so that the buttocks touch the ball. If you are no longer new to this type of outer thigh exercise, raise your knees higher or opt for a smaller ball. Also in this situation, dumbbells will help you out, acting as a weighting agent. | For starters - 7-10 squats |
| The ball is between the wall and your body, which should be in contact with it in the lumbar region. | From the starting position, you should raise your hips up. You can understand that the end point has been reached and you should go back down by the fact that the body is stretched into a straight line. For maximum performance, pay attention to your abs and leg muscles - they should be tense. Deflection of the body with correct technique is present in the hip joint. It is worth noting that haste here will be unnecessary and will only hide the effect, so try to hold the final position for 3-5 seconds. | It is worth starting from 10-12 times, then you can increase this number up to 20 times |
| Lying on your side with support on your elbow. The ball is on the floor under the feet. | Inhale and lift your hips off the surface. The lift should be carried out until the body is finally straightened. You can use a smaller ball for easier exercise. | 15-20 times for each limb |
| Lying on your stomach. Fitball is located under the hips | Take turns lifting the limbs up, holding the floor with your hands. As for the legs, you can keep them in a comfortable position - straight or bent at a 90º angle. | 15-20 times for each limb |
In the gym, in addition to the fitball, it is likely that you will find many other aggregates that will help you tone your outer thigh muscles. We are talking about simulators.
One of the most effective in terms of the load on the outer surface is the simulator, designed for the extension and extension of the legs.
Exercise on the simulator 1. Adduction and extension of the legs
Note! Improper use of this simulator may result in zero results. First of all, adjust it, take care of the mass of the working weight and the width of the seat.
When doing the outer thighs, keep your back straight and your legs at right angles. Exhale and slowly bring your legs together until the rollers are in contact with each other, and then just slowly spread your legs apart.
Exercise on the simulator 2. Standing leg abduction and extension
Many fitness centers have machines that allow you to do a similar exercise while standing.
It is worth noting that the advantage of this unit in comparison with the previous one is that it not only affects the desired area in the necessary way, but also accelerates blood flow and saturates the muscles with oxygen.
To fix the legs in this simulator, special footrests are provided. You need to grab the handrail with your hand. Further you should take your leg to the side.
Exercise on the simulator 3. Stepper
Important to remember! In addition to specialized ones, in gyms there are many versatile simulators that allow you to maintain an attractive outer thigh. One of them is Stepper.
It lifts the legs, buttocks and thighs perfectly. but it should be treated with caution and not overdone, otherwise the knee sprain is guaranteed. This category of exercise equipment can also include a treadmill and exercise bike.
Expert recommendations
Before starting the exercises, we recommend that you familiarize yourself with the recommendations of experienced trainers, thanks to which your classes will be able to give you the most effective and quick result.
To improve the efficiency of your workouts, you should adhere to the following recommendations:
- combine regular exercise with a balanced diet - so your hips will acquire the desired look in a short time;
- don't neglect stretching, because it is she who will help relieve tension from the trained muscles and get rid of painful sensations in the future. You can also avoid pulling pains by taking a bath with sea salt;
- all kinds of massages and body wraps should be your best friends... Creams with a cooling or, conversely, warming effect, cling film and a brush with coarse bristles will come to the rescue. Massage should be from bottom to top, repeating the flow of lymph. Massage cups are equally effective in maintaining skin and muscle tone. To use them, you need a cream or oil that you need to lubricate the surface to be treated;
- the effectiveness of exercises on the outer thighs directly depends on the inner mood... Elementary laziness often becomes the main obstacle on the way to a beautiful body, so the issue of self-discipline is more important than ever here. Try to have a clear workout scheduledeviation from which should be perceived as personal weakness. Naturally, the decisive factor here is motivation, the correct designation of which can tune in the right way and solve all problems with self-discipline. In this way, formulate for yourself a clear goal that needs to be achieved by all means, and the activities will be extremely joyful and fulfilling.
It is difficult to give the buttocks a perfect appearance, but it is quite possible, even if you have never exercised, but have a strong enough desire.
Regular workouts designed to work out the outer surface, combined with a balanced diet and care for the skin, will help you achieve the desired results in the near future and not become the owner of the hated "ears".
Outer Thigh Exercise Tips Videos
In this video, an experienced trainer provides guidelines to help you learn how to properly perform the outer thigh exercises in the gym:
Recommendations for doing exercises on the inner thigh using a fitball are given in this video:
A set of exercises that will help get rid of ears on the thighs at home is given in this video clip:
The outer thigh, in my opinion, is the part of the body from which it is rather difficult to remove excess fat. Thanks to the article, I was able to reduce the volume of my thighs with a good and effective set of exercises.