Needless to say, slender hips are the dream of all the ladies. But if everything is more or less clear with exercises for the arms, buttocks, abs and back , not everyone knows how to tidy up the inner thighs .
Nevertheless, there are effective exercises for the inner thigh, which, with proper performance and regularity of exercises (optimally 4 times a week), can simply work wonders. This article proposes several series of exercises based on various techniques, which allows them to be performed anywhere: at the workplace, at home, in the gym, or at a party.
If you spend all day at work, and at home there is no way to devote yourself a few minutes, do not despair. Simple exercises for the inner thigh muscles that came from classical ballet can be performed right in the workplace.
Exercises for the inner thigh
Stand straight, keep your hands on the belt, feet shoulder width apart. Turn the left foot foot out and up. Bend your leg a little at the knee. Now transfer the weight to the supporting right leg and lift the left with the heel unfolded. Keep your leg elevated until the end of the exercise. Do not bend your back, keep it straight (remember the perfectly straight backs of the ballerinas), do not tilt your head.
As you exhale, lift your right leg with the heel unfolded forward up. Feel how the adductor thigh muscle works ? When inhaling, slowly lower your left foot down, but do not touch the floor.
Perform movements smoothly, do not rush. Raise and lower each leg 12-15 times. Changing legs, we carry out 2-3 approaches.
This exercise is effective only with the right technique:
- the back is straight, the stomach is pulled into itself;
- Do not tilt the pelvis to the side of the supporting leg. The back and legs should be in a straight line;
- when performing the exercise, control so that the load falls only on the hip joint.
After completing the exercise for the inner thigh, be sure to stretch. Stand evenly, legs wide apart, so that the feet are parallel, hands - on the belt. Now do a hip swing to the side. Heels are on the floor! In this case, the knee of the right leg should not go behind the toe. You need to feel the internal muscles stretch.
Fitness exercises for the inner thigh with dumbbells. We carry out at home:
1. Squats with dumbbells. A very effective exercise, but only with the exact observance of the execution technique.
Starting position: you are standing upright, toes of the legs are turned outward. Hold the dumbbell with your feet. Squeeze tightly, it should not fall out.
Slowly go down to the point where the hips are in parallel with the floor. Straining the muscles of the hips, also slowly (do not rush!), Straighten up.
Observe the respiratory regimen: when inhaling - squat, exhale - rise. Number of squats: 15 times per set.
2. Lunges. Stand straight, legs not wide apart. Hold the dumbbells in your hands and lower them along the body.
With one foot, make a wide lunging forward. Weight remains on the second, supporting leg. Now slowly squat on your supporting leg, trying to make your knee almost touch the floor. Bend your forward leg at the knee. At the end of the squat, she should make a straight angle in the knee joint (as if you were sitting on a chair).
Those. you step forward broadly, and then in this position, as if descend down the middle of the lunge. The weight of the dumbbell increases the load.
Rising to the starting position, work with the hip joint and push off with your foot forward.
The breathing technique with such an exercise for the inner thigh: a lunge is done by inhaling, rising on exhalation. Follow 10 lunges for each leg.
The result can be seen in a few days. The contour of the hips will tighten, get stronger. You will be pleasantly surprised by such a quick result, and you will want to not stop there.