Exercises for the inner thigh

Hips are one of the real or far-fetched problem areas for the vast majority of women. Home workouts can very well help improve the appearance of this area. And although the exercises for only one muscle group do not solve the problem, here you will find the most useful exercises for the inner surface of the thigh, with which you can supplement your training program. Usually home trainings lasting half an hour or two are held two or three times a week. Exceptions are the methods of interval training and bodyflex, which take less time, but require more regularity. Next, you will learn how to tighten the inner thigh with sports equipment and without it.

On the run

The most accessible exercises for the inner surface of the thigh can be performed without special equipment. The most effective are mahi legs in the sides (with the support of hands on the wall), as well as squats with the legs apart. Similar exercises are performed in several approaches 15-20 times. Over time, you can increase the number of repetitions in the approaches or add special weighting agents. Remember that the main movement is the exhalation. On inhalation, we return the leg to its original position.

Bodyflex

Separately, it is worth mentioning the exercises used in the bodyflex system. They require special breathing techniques, but even a beginner can master several exercises. One of them is called a "boat". You sit on the floor, legs are maximally divorced in the sides, socks are taut on themselves. They lean on their hands behind their backs. Mouth make a full quiet exhalation, trying to push out all the air from the lungs. Then follows an intense breath through your nose and again a sharp, wheezing breath with your mouth. Try not to breathe, but your belly. Once you have exhaled all the air, pull the belly into yourself and gently move your arms forward. Lean forward and stretch forward as far as possible, hands straight and touch the floor. In this position, count to eight, after which you can inhale and make two more repetitions.

Another exercise is also performed while sitting on the floor. The right leg is bent at right angles at the knee and lies on the floor, the left one is bent, the foot is on the floor. Relying on his right hand behind him, we do a full quiet exhalation, trying to push out all the air from the lungs. Then follows an intense breath through your nose and again a sharp, wheezing breath with your mouth. As soon as all the air is exhaled, make a curl to the right, count to 8. Now you can inhale and make such twisting with the right breath two more times. Then left. Both these exercises for the inner thigh are performed on an empty stomach, better - immediately after awakening.

Exercises with the ball

Another answer to the question of how to pump the inside of the thigh - with the help of a ball! You will need a normal medium-sized ball. We sit on a chair, a ball between the knees. The main effort should be in the exhalation phase. On exhalation, we compress the ball with knees, weaken the compression by inhaling, without releasing the ball. It is necessary to make 25 compressive movements.

Another exercise is performed with a fitball or a children's ball for massage. You sit on the ball, legs spread apart. Get up, moving the weight on your right foot. At the same time, the ball is compressed by the inner surface of the thighs, the left leg is detached from the floor. When doing this exercise, the arms are stretched at shoulder level, but if this is not enough for balance, you can lean on the wall. Repeat 10 times; Then for the other leg. We do 2, then 3 approaches. So you can and strengthen the buttocks and oblique abdominal muscles.

An alternative to the previous exercise may be another type of compression. You stand straight, the ball is sandwiched between your legs and practically does not touch the floor. Perform fast compressive movements, at least 60, and at the very end, stay in the compression position for another 60 seconds.

The above exercises for the inner thigh are not a single complex, but are borrowed from different training systems. Of course, you can strengthen the muscles of this area separately, choosing a free minute. And yet it is more reasonable to choose several of them and perform as part of a general training aimed at achieving a harmonious figure without "problematic" zones.