Exercises for the inner side of the thighs: we make the legs slender

In the fight against excess weight, a woman tries all conceivable and unthinkable diets, exercises and other ways of losing weight. In the end, we have to admit that the most simple and reliable way is to combine proper nutrition with regular exercise and fitness exercises. In addition, in the process of losing weight, it is necessary to recognize the existence of "problem zones", the fat from which goes in the last place. The overwhelming majority of women in our country have these problem areas - hips and legs.

Deciding on a diet means finding a solution to half of the problem. The remaining half - to choose the necessary exercises for weight loss of legs and thighs. Any set of exercises should always begin with stretching and warming up. This approach will protect the muscles from strains and ruptures.

1. Stretching and warming up. You can start with the legs swinging to the sides. To do this, the right leg should be pulled as high as possible to the right side, slowly lowered and stretched sock to the left, trying to raise the leg as high as possible. Make 20 such revelations and change your legs. Then you should carefully stretch the muscles.
2. Walking on the buttocks. Sit on the floor, legs straight, stretched out in front of you. Now, slightly lifting the right hip, it is necessary to "make a step", i.e. Sitting, move slightly forward, the same thing to do with the left thigh. Thus, making steps, move forward and backward for 20 minutes.
3. Bridge. Lie on your back, legs to spread on the width of shoulders and tear off the buttocks from the floor. In this case, the back surface of the legs and gluteal muscles work. 20 repetitions.
4. Exercises on the hips with the ball. A small ball is clamped between the knees, stand up straight, hands rest on the back of a chair or sofa. Holding the ball in place, make slow squats, slightly pushing the hips back. Do 10 such repetitions, rest and do the complex again.

In addition, the ball is also ideal for performing exercises for the inner side of the thighs - a part of the body that is extremely difficult to lose weight.

• Clamp the ball with your feet, sitting on the floor resting on your elbows. Extend the legs slowly raise the floor angle of no higher than 45 ^ and slowly lower, trying not to touch the floor and do not drop the ball. Watch also that the abdominal muscles are included as much as possible into the work, otherwise excessive load on the lower back is possible.
• Sit on the edge of the chair, tightly clamped down to squeeze the ball. Within 20 seconds, with an effort to crush the ball, then relax the muscles, but do not drop the ball. Alternate this way, stress-rest three or four times.

Very effective exercises for the inner side of the hips on the floor are recognized.

• Lie on his side, bent at the knee, put the upper leg in front of him. The heel of the lower leg must be pulled upward, trying to lift it higher. Continue the exercise for 40 seconds, take a break and, once again, change your legs.
• Starting position: lying on the back, to raise vertically upward straight legs. It is advisable to place a pillow or a blanket folded into the cushion under the waist. Maximally spreading his legs apart, slowly return them to their original position. Movement deliberately smooth and slow.
• A similar exercise can be done sitting on the floor. It is necessary to lift the legs from the floor surface no more than 15 cm, pulling them out as much as possible to the sides and then reducing them. It is very important to perform the exercises for the inner side of the hips slowly, feeling the tension. Repeat 15 times.
• Stand up straight, leaning on the back of a chair or a sofa. Right leg, slightly bent at the knee, pull the toe to the left, trying to raise it as high as possible. With the correct execution of this exercise, the inner side of the thighs will feel the tension of the adductor muscles.

While doing the exercises, it is important to remember that the key to success is consistency and regularity. The results will be mandatory, most importantly - do not install and follow the basic rules of losing weight. Despite the fact that the above exercises for the inner side of the thigh are really effective, for confident weight loss you should limit the diet and avoid the use of harmful products.