Exercises for the inner muscles of the hips: a description of the exercises with a photo, step-by-step instructions for performing and working out the muscles of the legs and hips

Various exercises for the inner muscles of the thighs help to form beautiful and toned legs for the summer. Thanks to them, it is really possible to achieve a positive result, which the representatives of the fair sex so dream of. As for men, such exercises are also suitable for them, because they help not only burn fat, but also create a relief, increasing muscle mass.

The article will tell you how to work out the inner thigh muscles well. Each person can perform exercises at home, as this will require only a small free area and some shells that are gathering dust at work in many homes.

Why work out muscles

People are interested in exercises at home on the internal muscles of the thigh in such cases:

• a large fat layer in this zone;
• weak muscles
• a large gap between the hips, folded in the letter "O".

All these problems can be fixed quite easily. The most important thing is to correctly plan a training plan for yourself and not be lazy. The first noticeable results will appear after a month of classes. And if you additionally visit the gym at least a couple of times a week, the effect will double.

When to go to the gym

Exercises for the muscles of the inner thigh can be perfectly performed at home, but there are situations when you cannot do without a hall with specialized equipment. For example, owners of problems with joints or the spine are unlikely to be able to fully train without a trainer and safely perform all kinds of swings or use weighting materials. In order not to worsen your condition in this case, you need to perform exercises on special simulators - mixing and raising legs. They have absolutely no load on the menisci and cartilage, but they work out the target muscle group perfectly.

Recommendations

When performing this or that exercise to strengthen the muscles of the inner surface of the thigh, certain recommendations must be observed. They will help to make the training much more effective and safer. What is important to remember:

• When practicing on a hard surface (floor), you should lay a rug, blanket or foam to protect yourself from numerous bruises on the back and hips.
• Before the main exercises, you must definitely stretch your muscles to become more elastic and prepare for the loads.
• It’s better not to train every day, because the muscles need rest - 3-4 exercises a week would be an ideal option.
• If the goal is to fight cellulite, then a scrub can be used as an aid.
• After a couple of months, the training program should be changed, as the muscles quickly get used to the same loads and stop progressing.
• If funds allow, you can use weighting agents for the legs and perform all the exercises with them - they will provide accelerated fat burning and will give more load on the target muscle group.

Contraindications

Exercises to strengthen the muscles of the inner side of the thigh should not be performed if there are such problems:

• renal disease during exacerbation;
• varicose veins;
• arthrosis, arthritis and other joint ailments in the acute stage;
• fragile vessels;
• diseases of the cardiovascular system;
• thrombophlebitis;
• recovery period after surgery.

Training program

Exercises for the internal muscles of the thighs will in any case benefit if performed regularly. A definite answer to the question of which program is better cannot be given. Each exercise in its own way is effective, it involves individual muscle groups and gives a good result. The most important thing is systematic training.

Below are some exercises aimed specifically at the inner thigh. You can choose 3-4 options from them and put them into one workout, taking turns in 2-3 rounds. Each of them must be done in 3 sets of 15 repetitions. For the first training session, you can take, for example, the following options:

• plie;
• swings;
• scissors.

After completing each of these exercises for 45 repetitions (3 sets of 15 times), you should rest a couple of minutes and make another such circle. If the muscles are already burning, but allow you to work out a little more, then you should complete the final circle with the same technique and the same number of repetitions. In the event that the legs tremble and do not obey, two circles will be quite enough.

This program is allowed to run no longer than a couple of months. After that, you need to change it to include completely different exercises. After another two months, you can return to the first program or mix them up by taking two exercises from each.

In the process of training, the main thing is to rely on your own feelings. If for some exercise the stretching is too bad, then you should not do it, it is better to replace it with something else, and at the end of the session take more time to improve flexibility.

Raising the raised legs

When answering the question about which exercises strengthen the inner thigh muscles, it is necessary to say about the breeding of the raised legs. This option is a great alternative to exercise equipment. Exercise provides sufficient load to the adductor muscles, and also works out the entire press. Fat deposits in the hips go away quite quickly if you perform the dilution as morning exercises (one approach of 10-12 reps is enough).

The complexity of this exercise is average. At first it should be done without burdens, but over time, you can begin to use special weighting agents for the legs. Particularly good dilution will affect the female organs, as in the process of its implementation, blood rushes to them and they are provided with massage.

Such an exercise to strengthen the internal muscles of the thigh, such as legs, has its own technique. There is no particular difficulty here, but it must be observed exactly. To do this, follow several steps:

1. Lie on your back, arms extended along the body.
2. Raise both legs clearly upwards so that they are perpendicular to the floor surface.
3. Point the socks towards you, and the heels toward the ceiling.
4. Gently spread legs, as far as stretching allows, without lowering down.
5. Hold at the bottom for a couple of seconds, and then return to its original position.

All movements must be performed smoothly and accurately. If you do not control them, there is a risk of pulling the ligaments.

Plie

This exercise for the inner thigh muscles has a lot of fans. It is actively used by dancers in order to reduce calf volume and strengthen legs. The gluteal muscles are also excellently worked out here.

A universal exercise for the lower body is done this way:

1. Stand straight with legs wider than shoulders.
2. Expand socks from yourself.
3. Gently lower down, bending your knees, until the hips are parallel to the surface of the floor.
4. Hold down for a second and return to the starting position.

It is impossible to complicate this exercise with the help of weights, but there is another option - to get up on toes at the bottom point. But, using this method, you will need to monitor the feet so that they do not twist under load, which often happens in recent repetitions.

Lunges

As a rule, girls do not like exercises for the muscles of the inner thigh, such as lunges. Although in fact the effect of them is simply amazing. Lateral lunges are a great way to eliminate body fat in the area between the legs, as well as to achieve the femoral lumen, which the fair sex is so dreaming of.

Perform the exercise as follows:

1. Stand up straight and spread your legs as wide as possible.
2. Place your hands at the waist or stretch out in front of you.
3. On inspiration, bend one leg at a right angle, transferring the entire body weight to it.
4. On exhalation, return to the starting position and immediately repeat the same thing on the other leg.

If you wish, you can take a dumbbell or a heavy ball as weights and hold it on outstretched hands. But this option is more suitable for experienced athletes who already have good physical data.

Ball squeeze

In the list of the most effective exercises for the muscles of the inner side of the thigh, it is necessary to make squeezing the ball. He will need a special gymnastic apparatus that will not burst under pressure.

The exercise is not so difficult:

1. Lie on your back, place your hands behind your head, and bend your legs at the knees and put on the floor.
2. Clamp the projectile with your knees.
3. On exhalation, the ball must be pressed as hard as possible with both legs and held in tension for 4-5 seconds.
4. When you inhale, you should relax.

For additional study of the press, you can tear off your head and shoulder blades from the floor. But at the same time, you need to feel both the abdominal muscles and the inner surface of the thigh.

A huge advantage of the exercise is the fact that it does not overload the joints. Therefore, it can be safely performed at home. The most important thing is to follow the technique, and then there will certainly not be any problems.

Mahi

A great way to reduce the volume of the hips - swings. In the gym, they can be performed using special equipment, and at home the ideal solution would be to use weighting for the legs.

Machs are intended for drying and strengthening the surface of the thighs. Muscle contraction depends on the frequency of their implementation. This means that the more people do swings, the faster they will be able to get rid of the hated "ears" and riding breeches on their hips.

The execution technique is as follows:

1. Stand directly in front of the support (chair, wall) and rest against it with your hands.
2. Use your right foot to move to the right side, lifting it as high as possible, and then swing to the left so that the legs are crossed.
3. Return to the starting position.

After performing a sufficient number of repetitions with one leg, you should immediately do the same with the other. Here, not only the inner, but also the outer part of the thigh is being worked out. Mahi is also allowed to perform as a warm-up or morning exercise, but only in one approach and without weighting.

"Scissors"

Exercises for the inner muscles of the hips, familiar from childhood, are especially popular. One of them is “scissors”.

This exercise is done as follows:

1. Lie on your back, stretch your arms along the body and raise your legs 15 degrees.
2. Cross the legs at an intense pace without touching the floor for 10-20 seconds.

For beginners who have not played sports before, it will be quite difficult to perform this exercise. Therefore, in the first 4-5 workouts, they are allowed to raise their legs 90 degrees, and then gradually lower them to 45 or even lower.

Here, weights can also be used. But it’s important to remember that too much weight will not allow you to complete the exercise, as this load will be too high.

When to wait for the results

Performing exercises for the muscles of the inner thigh, you can count on a positive result very soon. In this case, the effect does not depend on the chosen program, but on the systematic nature of classes, as well as proper nutrition. If the main goal is only burning fat, then cardio is also necessary. As it can be running, jumping rope, bicycle, aerobics and more.

In just a week or two, of course, you will not see much. Judging by the reviews, this will require about a month of regular training. If you do not allow the muscles to recover, the opposite effect may turn out, and then it will be much more difficult to fix the problem, so you need to take a day off between trainings. And to improve the effect, it is recommended to gradually increase the load.

In general, 30 days are enough for a visible result if you engage in three to four times a week. During this period of time, the legs will become more slender, and the skin - elastic and elastic.