If you lead a sedentary lifestyle, then such a problem as removing the inner parts of the hips most likely concerns you too. For the female body, the so-called “thighs” are a zone of a natural fat depot. In order for the hips to acquire a beautiful shape, you will have to not only pointly affect the problem areas, but to build a whole weight loss program.
Comprehensive effect: from nutrition to massage
If you start work on any part of your body, then know that you will not achieve the result with just exercises. You need to draw up a comprehensive program that will help you both remove the inner parts of the hips and improve the general condition of the body. The path to a beautiful figure lies through the following steps:
- revision of nutrition (and subsequent shift towards its improvement);
- increase in motor activity;
- establishing the regime of the day;
- personal care.
An important condition is the absence of stress. If you embroil in pursuit of the perfect figure without ever loving yourself in the present, your dream of how to remove the inner parts of your hips will remain unattainable. All changes (as well as the processes leading to these changes) should not be a burden, but a pleasure. Learn to enjoy yourself from physical activity, realize that for your taste buds a small piece of cake will be enough, find yourself something to your liking. Then you yourself will not notice how the extra pounds seem to melt on their own.
More movement
If you have never done anything, start small - increase the number of steps that you go through in a day. If you want to change the shape of your legs - use them more actively. Do what they are intended for - go, run, climb stairs, dance. Within a week of such activity, you will feel much better (the influx of fresh air has not harmed anyone yet), and without long walks you will feel as if you are missing something.
Amazing results allow you to achieve regular swimming. The “frog” technique with a wide breeding of the legs allows you to quickly remove both the inner parts of the thighs and generally make the legs more elegant.
Food Review
For weight loss, a calorie deficit is needed . But you need to trim the diet correctly - nutrition must remain rational. To spur the drying process on the inside of the thigh, you will need to follow these steps:
- Eliminate “empty” calories from the diet - refined foods, fast carbohydrates, pastries and pastries, convenience foods. Such food often has high energy value, but poor composition.
- Rebuild your diet so that the main meal falls on the first half of the day, when digestion is the strongest.
- Exclude sweets in the afternoon.
- Do not eat four hours before bedtime.
In no case do not get carried away with diets - everything that you lose will come back to you again after the end of the “hunger strike”. Listen to your body to understand what it really needs.
Don't forget about water
A separate item in your diet should be clean drinking water. Please note - not tea, not coffee, namely water at room temperature or a little warmer. Disorder on the inside of the hips is a reflection of stagnation in your body. Drinking enough water helps to disperse these processes and seems to wash away debris from the cells. If, on the contrary, puffiness worries you, go to the doctor and check yourself. A healthy body should cope with excess fluids without problems.
Getting started with cardio
Along with dietary adjustment, include regular physical activity in your life. In addition to special exercises for losing weight on the inside of the thigh, your exercises should include both light cardio load - for training the cardiovascular system, and complex exercises for working out the whole body.
Any training should always begin with a warm-up - you need to switch your body from a quiet mode to an active one. Usually this stage lasts about 15-20 minutes. During this time you will have time:
- knead joints;
- activate blood circulation;
- speed up breathing;
- keep warm and sweat a little.
In the warm-up you can include such movements, which in themselves will help strengthen the inner part of the thigh. These may be the following exercises:
- jumping with mixing-breeding legs;
- swing legs forward and to the sides;
- jumping with the implementation of “scissors” - horizontal crossing of the legs;
- alternating rotation with legs bent at the knees.
When you feel ready, move on to the main part of the workout. For a visible result, it is advisable to engage at least three times a week. If you are a beginner, start with at least two. The duration of the main training is at least 25 minutes. At first, do about 10 repetitions for each exercise in 2 sets. Gradually increase the number of repetitions to the maximum possible, and the number of approaches - up to 3-4. Carefully monitor your condition and avoid overwork - remember that the body "builds" muscles not during work, but during rest.
Squats for the inner thigh
Most often, any point work on the legs begins with squats. For the inner thigh muscles, we advise you to pay attention to squats in a wide stance, which are often called sumo squats or plie. The technique of squats of this type is slightly different from the classic exercise in the leg stand shoulder width apart.
Starting position - standing, legs wide apart, socks turned to the sides, knees looking in the same direction as the feet. The pelvis is tightened, the tailbone is twisted down. Slowly lower yourself down until your hips are parallel to the floor. Make sure that your knees do not extend beyond the line of socks (their vertical projection). The back and abs should remain included in the work. Getting out of the squat is as slow as getting in, but don't try to straighten your legs to the end, otherwise your hips will immediately shut down.
You should not lower the pelvis below the line of the hips, especially if you have problems with the knee joints. Work with weights in this case is also not suitable for you.
Mixing and breeding legs
A classic exercise for losing weight on the inside of the thigh is flattening and spreading the legs while lying on your back. This position is favorable for those who have problems with the back, since here the lower back, being pressed to the floor, does not feel discomfort.
Starting position - lying down, head on the floor, back well extended. Raised legs can be either bent or straightened. Try not to bend down during the movement itself - to do this, leave the press on.
Side lunges
A universal exercise for the hips is lunges. If you are concerned about how to remove the inner thighs, we recommend that you pay attention to the side lunges. They are performed from a neutral standing position:
- take a step to the side, transferring weight - the knee looks in the same direction as the toe;
- sit down - the body is gradually approaching the knee;
- control the angle in the knee - it should not be sharper than 90Ëš;
- repeat on the other foot.
Your body weight should be evenly distributed over the foot. Also make sure that your knees do not extend beyond the vertical projections of the socks.
In some cases, direct lunges will also be useful - it all depends on the characteristics of your body.
Scissors
Scissors are a classic exercise from home aerobics, which is based on the cross movement of the legs. Most often, scissors are performed lying on their backs:
- the lower back is pressed to the floor, the legs are raised at an angle of 30-45Ëš;
- keeping your lower back on the floor, cross-leg;
- repeat the exercise the maximum number of times.
The second embodiment of this exercise is reverse scissors. To do this, you need a bench, in extreme cases, you can lie on the edge of the bed. You lie down on a bench, grab it with your hands and cross your legs with your legs raised. Try to make your legs go up not due to deflection in the lower back, but thanks to the gluteus muscle included in the work.
Lying on your side
From such a very lazy starting position as lying on your side, in fact, you can make several active movements that will noticeably affect the state of your hips and legs in general. These can be full-fledged swings upside down and to the sides for several approaches in one training session, or micro-movements. For example, lying on your side, raise your upper leg to a height of 40-50 centimeters, stretch your sock and several times turn the hip up and down in the hip joint. After just a few repetitions, you will experience an unforgettable burning sensation in the muscles. Then pull the sock over you and repeat a few more times. Repeat on the other leg.
In addition, you can work with coordination and stretching, as well as connect the abs muscles in the next exercise. Without changing the starting position, begin to rotate the upper leg at the maximum possible amplitude. Do a few laps in one direction, then repeat in the other. Try to keep the body on one straight line - the body should not walk with a shake following the movement of the leg. Then repeat the rotation on the other leg.
Butterfly Expander Exercises
Want to make your home workouts even more effective? Get a special simulator for the inner thigh - a butterfly expander. The action of such simulators is based on the natural resistance of the elastic material of which the expander is made.
The butterfly expander in its shape really resembles this light-winged insect. This compact and extremely cheap device is easy to purchase and store in your home. Exercises for the inner thighs are built on the same principle as training with its own weight. First you do a warm-up, then you can do some preparatory exercises without an expander. Directly with the simulator, you can do about 10-15 repetitions in 2-3 approaches. If it’s hard for you, take one approach.
A butterfly can be used for breeding-legs, not only in the supine position, but also sitting on a chair with a flat back - just clamp the machine with your hips as many times as possible. To complicate the task, do not relax your legs to the end or hold the expander in the most compressed position.
Expanded Exercise Exercises
In addition to the butterfly simulator, there are other types of expanders, for example, a rubber shock absorber with handles. By its shape, it resembles a rope, only stretching. It can also be adapted in exercises for the inner thigh.
With an elastic band, you can significantly complicate the legs apart - just rest your feet in a tourniquet, and let your legs overcome the resistance when moving.
If the elastic expander is closed in a ring, then we will get a shell, which is called a fitness elastic band. It can also be perfectly adapted for legs breeding - just put the elastic on your legs and take your foot to the side.
Massage the inner thigh: is it possible or not?
One of the elements of cellulite prevention is massage and self-massage. However, information about the massage of the inner thigh is very contradictory. There are many lymph nodes in this area, so you need to massage it without fanaticism. Experts unequivocally agree that canning and honey massage on the inside of the thigh should not be done. If you want to work through this area, then use light strokes, not intensive kneading. A daily massage in the shower with a washcloth will not hurt.
And if vice versa?
Most often, in the stronger sex, the problem of the inner thighs has a completely different meaning. In gyms, you can find men who work not only on the external muscles, but also tend to pump up the inner thigh. At home, this is also realistic to do, but you will need more discipline. It happens that a woman seeks to make her hips more rounded and get rid of an ugly gap, which gives the legs excessive curvature. If you have an ectomorph-like figure (dry and thin), then you may need a more pronounced load on the thigh muscles.
The technique of squats in this case will not change, but in order to build muscle, you will need additional weights. During a wide squat, you can pick up a dumbbell, and lowering yourself, hold the weight in arms extended downward.
Do not exclude from the program such a simple exercise as lifting on toes. With all the apparent lightness, it does not allow the leg muscles to get stronger, but also significantly affects your ability to balance.
Do not forget about stretching
Each of your workouts should end with stretching exercises. This is necessary not only to bring your body to rest. Stretching lengthens the muscles and gives them a beautiful shape. This helps both remove the inside of the hips and make you more flexible and graceful.
Useful for women's health is the crease exercise with the legs to the sides. For her, you take a sitting position, spread your legs as much as possible and lean down with an extended back. It is important that the movement begins precisely due to the rotation of the hip joints, and not rounding the back.
If you feel that a wide fold is not given to you - with the slightest tilt the back is rounded and the knees are torn off the floor - you can do this exercise lying against the wall. To do this, you simply lie down on the floor, rest your buttocks against the wall and spread your legs vertically on it. Then spread your legs along the wall to the sides. It’s worth lying down like this for about ten minutes - and you will feel your legs themselves being pulled down to the floor.