Exercises on the inner thigh for girls in the gym and at home

Slender and elastic legs are a desirable property of many women, and they are also an invaluable object of admiration among men. Exercises to work out the inner thighs are most important in the development of athletic legs.

How to tighten your inner thigh muscles

The muscles of the thigh from the inside are least involved in normal life and even in a sports lifestyle, however, the visual and physical condition of the hips depends on their development.

To work out the inside, it is necessary to perform both cardio exercises and power loads with weights.

Cardio workouts are performed in an active rhythm (running, swimming, brisk walking, etc.), and are aimed at burning excess fat throughout the body.

In turn, strength loads are more responsible for an excellent appearance - they promote muscle growth, less efficient fat burning, and increase the endurance and strength of muscle groups.

Exercise guidance

The training program must be combined, and with the possibility of change after 3-5 weeks, because the body gets used to the received load, and the effect becomes less useful.

Cardio training can be performed every day, but so that the training process itself is more than 40 minutes: after this expiration of time, all fat burning processes begin. The greatest benefit will be exercised in the morning, on an empty stomach. After sleep, the body will burn fat 50% faster due to the calorie deficit after sleep.

Strength loads, however, must be performed 2-3 times a week, working out one muscle group at each workout. It is necessary to start a workout with a warm-up with your own weight, then use exercise equipment and weighting materials, but with a minimum weight, observing the progression of loads. The workout should consist of 3-5 exercises, 5 sets each, with 1-2 minutes rest between them.

A set of exercises for home for a week

Exercises on the inner thigh must be divided into a weekly training course, the number and type of which must be chosen, analyzing your capabilities, health and physical condition during muscle recovery..

Exercises for pumping the inner side of the thigh:

• plie squats;
• abduction of the thigh;
• scissors;
• lunges to the side;
• breeding legs;
• swing legs;
• jumping rope;
• swallow;
• exercises with fitball, on simulators;
• stretching.

Exercises must be rationally distributed over the training course for the inner thigh, without overloading the body, performing a full warm-up before training and ending each time with stretching.

Stretching after exercise not only makes the body flexible, but also stretches the fascia - the muscle tissue that envelops the muscles. This property promotes faster recovery of damaged muscles, and also has a relaxing effect after hard work.

Plie squats

The plie squat is the most effective and isolating exercise, but it requires good stretching of the hips and groin joints. The exercise uses the gluteus muscles, back muscles, quads, and the back of the thigh.

When doing squats, you must:

1. Put your legs wider than your shoulders and turn your feet to the side "away from you", making it at the maximum available angle, which allows flexibility, but you must have a stable and comfortable position.
2. Squats should be done smoothly and below parallel, with a delay of 1-2 seconds. before extension.
3. The back is kept strictly straight, without bending or bending in the spine. Otherwise, the load will go on the back, which can lead to injury.
4. At the initial stage, the exercise is performed with its own weight, without weighting. With training progress, you need to take the dumbbell in your hands, choosing the optimal weight.

Hip abduction

Exercises on the inner thigh can also be performed in a static position, lying or standing in one place.

Such a training exercise is abduction of the hip to the side, in which the muscles of the press, buttocks and legs work.

The exercise is performed while observing the following techniques:

1. The pelvis and other parts of the body remain completely motionless.
2. The work is carried out under control with the feet.
3. You can perform abduction, both for large quantities - 15-20 times, and keeping the leg in static tension, using rubber loops for complication, or weights on the calf muscles.
4. Abduction of the hips on the simulator produces a similar load, but at the same time it can save time for working out, as well as create more comfortable use.

Scissors

The most "lazy", but no less effective exercise is the "scissors" movement. It works on the middle, lower and oblique abs, as well as the upper thigh and quadriceps.

When performing the scissors exercise, you must:

1. Lie on your back and strengthen your position with the help of arms passing along the body.
2. With the help of the abdominal muscles, without lifting the lower back and buttocks, it is necessary to raise the legs and perform vertically transverse leg swings.
3. The exercise is performed for a time, 40-65 seconds, in 3 approaches.

Side lunges

Lunge is an intense exercise that burns fat and builds your thighs, calves and glutes, and improves flexibility in your legs, back, and ligaments.

Side lunges are performed as follows:

1. The legs should be set wider than the shoulders, the toes of the feet are deployed, the hands are on the belt, the back is straight.
2. The weight is smoothly transferred to one leg, the other leg is straight, the position should be strong and stable.
3. After lowering and holding, due to the muscles of the hips, lifting and further transfer of the body to the other leg is carried out.
4. To make the lunges heavier, a barbell or dumbbells are used.

Breeding legs

Exercises for the inner thigh should also include pumping movements aimed at pumping blood into the muscles and ligaments. Breeding in the simulator is performed in a multi-repetition mode, in 15-20 repetitions.

Dilution is performed at the very beginning of the workout, after a warm-up, in order to fully warm up the muscles and pump with blood, or with the last movement to stretch the fascia and ensure a faster recovery of the body, provoking muscle growth.

When breeding, the following guidelines must be followed:

1. Initially, it is necessary to determine the working weight: the initial load for men is 15-20 kg, and for women 5-10 kg. With the degree of progression of loads, the weight rises to the optimum working.
2. After adjusting the simulator and choosing a comfortable position, the exercise begins with a smooth but vigorous extension of the legs, followed by a delay of 1-2 seconds, and ends with a slow mixing, with a gradually decreasing load.
3. The movement is performed without stopping, at an even pace and without the help of the body, using only the work of the hips and abdominal muscles.
4. For increased intensity and fat burning, rest should be minimized at 30-45 seconds.

Jumping rope

Jumping rope will not be able to put a load on the hips and provoke muscle growth, but this exercise is recommended to be used in every workout, because it is one of the most effective in helping to fight fat.

Just 15 minutes of jumping rope burns 250 calories, which equates to a 3 to 5 km run or 30 minutes of swimming in a pool. In addition, the work of the heart, blood vessels, brain work and metabolism (metabolism) improves.

The rope must be selected individually, based on the height and size of the limbs. You can check the required length by stepping on the center of the rope and trying to raise your hands up. The optimal level will be at the bottom of the chest, or under the armpits.

Jumping should be done at a fast pace, landing on the toes and calf muscles, and not on a full foot. High jumps are also not worth doing, because this can damage knee joints and ligaments. The best height will be a jump of 2-3 cm from the floor, so that the rope passes under your feet without clinging to the surface.

The exercise is performed for at least 15 minutes, ideally 40-65 minutes. If there is not enough endurance, jumps are divided into approaches: by time or by the number of jumps, with individual rest.

Swallow

Swallow is a static exercise that trains the calf muscles and inner thighs, coordination, balance and vestibular apparatus. Due to its simplicity and minimized trauma, the swallow can be performed by both children and elderly people.

The classic swallow includes only 3 stages of execution:

1. Bring your legs together and spread your arms horizontally, away from the body (this is necessary for balance and a more stable position).
2. Tilt the body forward and at the same time take one leg back to parallel with the body.
3. Hold this position for 20-30 seconds, and repeat the action with the other leg.

A swallow with an emphasis on the knee is performed in a similar version, but it is performed not on straight legs, but with fixation on the palm and knee. This variety additionally trains the glutes and lower back, and also requires less sense of balance, which gives concentration to the exercise.

The swallow on the stomach is listed as the most difficult kind of statics, required good physical fitness and flexibility of the vertebral discs.

The exercise is performed in strict adherence to the technique, performed in several steps:

1. Having chosen a flat and soft surface, you need to lie on your stomach, face down.
2. The arms are straightened forward, the legs are together.
3. From this position, it is necessary to raise your head and tear off the pelvis, bending in the shape of a "boat".
4. This position must be held for 30-50 seconds. If physical training does not allow you to make such a time interval, then the swallow is performed for the maximum time, in 5-7 approaches.

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Classes in the gym

Exercises on the inner thigh should be performed to a greater extent with weights. To achieve the ideal appearance, exercise in the gym must be done at least 1-2 times a week. Free weight home workouts will improve your body and help you burn fat, but the greatest value depends on weight and machine work.

The most effective gym exercises will be:

• barbell and dumbbell squats;
• hack squats in the simulator;
• front squat;
• reduction of legs on the simulator;
• lying leg press;
• deadlift on straight legs;
• barbell lunges;

In the training process, 3-4 exercises are used, with a rest for 4 minutes. between them. The number of approaches is from 4 to 6, with stops for 40-60 seconds.The entire workout should take at least 40 minutes. and no more than 1.5 hours.

An example training program looks like this:

1. Active warm-up of the whole body - 3-5 minutes.
2. Warming up the muscles on a rope or exercise bike - 15-20 minutes.
3. Squats with a barbell 3 × 8-12 times.
4. Bench press lying 3x10-15 times.
5. Lunges - 10 times on each leg, 3-4 sets.
6. Reducing the legs in the simulator - 3x12-20 reps.
7. Stretching - 10-15 minutes.

Effective inner thigh trainers

Despite the variety and development of gyms, there are only a few effective simulators that have proven themselves in working out the inner thighs.

These include:

• smith squat machine - is an alternative to conventional barbell squats. Thanks to the fixation of the bar, the athletes' technique is more correct, therefore the risk of injury is reduced, and additional muscles are included in the work;
• hack machine - designed to work out the quads and the back of the thigh. Downward pressure is exerted by the legs, due to which the weight is lifted, which is on the shoulders of the athlete. For controlled squats, the legs should be placed with full feet on a special structure;
• leg press machine - one of the most effective, but also dangerous devices. The bench press is done at an angle and feet up, which makes it intimidating to many newcomers to the gym. It is strictly forbidden to fully straighten the knees, because weight can injure joints and bones. Therefore, the knees should always be slightly bent, while maintaining a constant load.

Fitball training

The gym ball is widely used in fitness and home workouts. Just one ball is enough to perform dozens of different movements.

Some of the most popular hip exercises include:

• overhead squats;
• squats against the wall;

  

• squeezing the ball with your hips;
• lifting the pelvis;
• hyperextension;
• fitball bar;

Thanks to working with your own weight, the number of repetitions must be increased to 15-20, performing 5-8 approaches. An important point in training is the correct selection of fitball in size.

It should be selected based on the athlete's height:

1. Balls 55 cm are intended for people under 165 cm tall.
2. 65 cm are used by people with a height of 165-170 cm.
3. 75 cm - necessary for people from 180 cm and above.

Stretching exercises

Stretching should be present after every workout. It helps reduce injuries, improves joint function and relaxes muscles after prolonged exertion.

To speed up muscle recovery and achieve better results, you need to do exercises such as:

• fold - from a sitting position, the body bends to the legs;
• stretching from a lying position - the knee bends, is fixed with the palms and rises up to the head;
• "Butterfly" - sitting on the floor, legs and feet turn in the direction of each other, after which the hips work and the angle of flexibility changes.

Professional tips for adjusting the inner thigh

Professional trainers, as well as experienced athletes in the field of fitness and bodybuilding, recommend focusing on working on the whole body, and not specifically on one muscle group. According to them, it is impossible to pump up "one thing", it is necessary to carry out rational training of the whole body.

The most important factors in achieving the result are: a properly constructed diet, adherence to the training regimen, sleep and correct technique, the use of moderate weights. Well-planned nutrition makes up 60 percent or more of the result, and training and body features only complement everything else.

Exercises that target the inner thigh are divided into many categories and uses.

With proper nutrition, combining workouts in the gym and at home, as well as doing cardio exercises and stretching, the result will appear after a few training weeks.

Article design: Mila Povelitsa

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