Which of the girls, in pursuit of an attractive appearance and perfect figure, was not puzzled by the difficult question of how to remove fat from the inside of the thighs, which, like a nightmare, haunts almost all the fair sex, especially after "hibernation"?
If you are one of them - it does not matter! The combination of effective physical activity with proper nutrition will have a general healing effect on your body and help strengthen and tighten the upper part of the legs from the inside - where it is not easy to work out with ordinary exercises. Our article is devoted to sets of exercises for working out the adductors of the thighs.
We offer you a set of exercises for the inner thighs from Cindy Crawford. The world-famous supermodel with great experience and truly gigantic experience in creating the perfect body is pleased to share with us truly effective workouts to work out the inside of her thigh. She offers to perform three types of squats, turn on your favorite music, take your friends and go ahead in pursuit of beautiful legs!
Hello from cindy
First you need to jump or run for five minutes, this is enough to warm up. Next, we begin to do warm-up exercises for the inner thighs.
Wide legged squats
The back is straight, the knee does not extend beyond the toe of the foot. Squatting, pull the pelvis back so that the knees do not "protrude" behind the feet. You only need to do 10 repetitions, there should be three such approaches.
If you are a beginner, it can be difficult. Do not forget that you are trying for yourself, creating beauty in the first place, to like yourself, think about it, because squats are very simple exercises for the inside of the thigh. Your attitude to training should be quivering, you should feel that the exercise is your friend, not a guard with a whip. You will feel it when you achieve the desired result. Self-satisfaction, self-esteem will increase and there will be a further desire to improve and train.
We continue to do exercises to tighten the inner side of the hips - another series of squats is in turn.
"Sumoist"
A bit of Japanese motive in our workout. The provision is the same as in paragraph one. Do the squat as deep as possible. Without getting up, start lifting one leg first, then the other. Your movements should resemble the movement-squats of sumo wrestlers. Unsanitary - you say? But effective! This exercise for the inner thighs not only perfectly works out the muscles we need, but also provides them with the necessary stretch.
Squat Jumping
Difficult exercise. Take a position, crouching with your legs wide apart and your toes open, lower yourself into the squat as deep as possible, and then bounce slightly, straightening your legs a little. Then again, slowly sit down and push yourself, using the adductors. This exercise helps to tighten the inside of the thigh as well as possible. Do not forget about breathing, it should not go astray. As you exhale, you have the opportunity to tighten your muscles much better, so when doing the squat, take a deep breath, while pushing out, carefully exhale all the air from the lungs.
Perform these effective exercises for the inner thigh as much as you can, but without fanaticism.
Crosswise hopping
In the last exercise, we jump from one foot to another with a cross. Feet in the starting position can be put a little narrower so as not to lose balance in the jump. Take the right foot behind the left, swing your right foot in the opposite direction and make a jump. Then immediately start the left leg behind the right and perform the same jump. The muscles of the inner thigh should work, feel them, engage them.
You can perform such a complex from Cindy Crawford 2-3 times a week, combining it with half-hour cardio loads. After exercise, stretch so your muscles do not “clog”.
How to pump the inside of the thigh at home: effective exercises with your own weight
1. Lie on your right side, legs along the torso. Lift your upper leg up and grab it by the ankle with your right hand. Excellent! Raise your left foot with your swings to the right so that the feet of both of your feet are in contact. Take and bring the left foot to the right. The left heel is looking up. Lower your left foot so that it does not touch the floor. Hold your right foot and keep it motionless.
2. The same situation. We tear both legs off the floor, lower foot “knocking” from the inside on the inner surface of the upper leg. We don’t put our feet on the floor.
3. We also lie on the right side, we tear both legs off the floor. Without touching the floor with your feet, we swing up with the upper leg. Raise your leg as high as possible, try to keep your hips in line. Feel the burning sensation in your legs? Excellent! You are on the right track. The pace of the exercise is average, take your time.
4. Lie on your back, arms to the sides, legs at an angle of 90 degrees to the body. Spread your legs, socks on yourself, spread your legs - socks look up.
5. We will share one small trick how to pump up the inner part of the thigh and make it smooth and even. It's simple: the secret is in springy movements, and this is a very effective method. So, the fifth exercise repeats the fourth, but let's complicate it with "springs." All the same, do the leg breeding, but cross them while mixing twice, spring.
6. Finally, finally, the most effective exercise. Sit on the floor, legs as wide as possible. Lift one leg and take it even further to the side, do extra effort, do not bend the leg at the knee. Keep your back straight.
Congratulations, you did it! Having mastered this complex, you can tell all your friends how to remove fat from the inside of your thigh efficiently and quickly, without leaving your home or spending money on a gym membership. Note that each exercise from this complex must be performed 20 times with each leg. Perform all the exercises with one leg first, then the leg must be changed.
"Running on the spot is reconciling"
To become the owner of slender, like a gazelle, legs, you have to sweat. After all, when working with legs, you not only decide how to pump up the inner part of the thigh. In order for the training to bring the desired result, you need to get rid of the fat layer on the legs, because you need to "reach out" to the muscles. If there is a lot of fat, it is difficult to "break through" it.
An excellent solution for burning fat will be cardio equipment - elliptical units, treadmills, exercise bikes and steppers. Alternatively, you can simply run around the stadium or join the pool and swim. Cardio loading should be given before or after training, as well as during its passage.
Exercises with a Pilates ring, expander or ball
1. In the supine position, place the projectile between the legs just above the level of the ankles or at their level, lower the upper leg, it should overcome strong resistance. You need to complete three sets, each with 10 repetitions for each leg.
2. Put the tape-expander on the legs, we will do the breeding of the legs. In addition to the tape, you can use the "eight" (fold it in half) or a short expander. This exercise to strengthen the muscles of the inner thigh is quite simple. It is necessary to put the expander on your feet, lie on your side with your knees bent and push your knees apart through resistance. Ten repetitions for each leg and three approaches - you will not recognize your legs!
3. The third exercise is performed while standing. We will take away the leg with a long expander. Stand sideways to the rack, grab it with an expander, put a loop of the expander on your leg. Take out the working leg behind the supporting leg: forward and to the side. To complicate things, move on - the expander will stretch better and you will put more strain on your legs. The number of repetitions is the same as in the previous exercise.
Exercises with free weights and fitness equipment
1. Very useful and effective exercises on the simulator for mixing legs, which is in almost every gym. Your task is to do three approaches of 15 repetitions, choose the working weight with the instructor, but you can do it yourself.
How to choose your weight? Empirically, the last repetitions in the approach should be given with great difficulty. By choosing the right weight, you will decide how to pump the inside of your thigh quickly and efficiently.
2. Duplicate exercise is an alternative to the expander, but we will take our legs in the crossover, it is much more convenient. Fasten the mount on the leg, turn sideways to the simulator. Move away and raise your working foot about 30 degrees. You need to complete three sets of legs, the number of times varies from 5 to 15, depending on the selected weight. The leg should go beyond the support in front.
3. Finally, no one canceled squats with a barbell or with dumbbells. Do 15 times for 2-3 sets. You can also use the Smith simulator to dose the load on certain muscles. For example, to pump your buttocks, place your legs a little further forward, resting your back on the bar. Exercises for the inside of the thighs in Smith's simulator are performed with legs wide apart, socks should look in different directions. On inspiration we go down, on exhalation we go up.
Stretching
Include these exercises and cardio loads in your workout, gradually increase working weights and the number of repetitions. Do not forget about the mandatory stretching after class.
Stretching includes a camel pose. Kneeling, tilt the body back, hands hold the heels, so you stretch the rectus and oblique muscles of the abdomen.
Other mandatory stretching exercises are tilting to straight legs from a sitting position with a straight back. Moreover, there are two options for performance - the legs are brought together (buttocks are stretched) and the legs are wide apart (exercises for the inside of the thighs).
The frog exercise is complex but effective. It provides the deepest stretch of the inguinal region. Extend your knees as wide as possible, hold on for several minutes.
Lunges to the side also effectively stretch the hips, and finally, take the butterfly exercise into service: while sitting on the floor of the heel together, try to put your knees on the floor, pressing on them with your hands.