The inner thigh is considered one of the most problematic areas of the female body. The fact is that when performing daily operations in everyday life, these muscles practically do not receive any load. Plus, the hips are a natural “reserve” of the female body. It is there that strategic reserves of fat accumulate, which can be useful to a girl in case of pregnancy. Performing narrowly targeted exercises for the inner thigh, you can significantly improve the condition of this problem area. The main condition is the intensity and continuity of training. You need to do at least three times a week, alternating between strength training and cardio. Exercises should be performed in the most complex technique and preferably with weights, otherwise the effect will be minimal. It is also worth considering that losing weight locally is simply impossible. Thinning of the fat occurs evenly throughout the body, which means that you can’t do without dieting. Before starting the training, always do a little warm-up: several approaches to the press, jumping rope or a shortened version of a regular charge. Choose what you like. When performing exercises, strictly follow the technique and do not forget about proper breathing.
Exercise "scissors"
An excellent exercise for the inner surface of the thigh, many have known it since school. There are two fundamentally different versions, each in its own good:
- Vertical scissors - train not only the adductor muscles, but also strengthen the back surface of the thigh.
- Horizontal scissors - focus the entire load on the problem area, but simultaneously use the oblique muscles of the press.
Exercise Technique:
- Starting position: sit comfortably on your back, arms are better extended along the body, legs should be straight. For convenience, you can perform an exercise from a support, for example, use mats or a roller for yoga.
- Before starting the exercise, raise your legs at an angle of 30 degrees, while the pelvis remains firmly pressed to the floor, the lower back does not bend.
- Start moving your legs up and down (with vertical scissors) or from side to side (with horizontal), try to do more than 20-25 repetitions.
- Stop the movement of the legs and lower them to the floor. Take a short break and repeat the exercise. Five approaches will be enough.
Plie Squats
This exercise for the inner thigh can be performed with or without weights. Plus, you can significantly complicate the training and thereby increase its effectiveness at times. To do this, you need to perform squats from skirtings or step platforms. If you study at home, it can be the same stacks of books or low stools. By increasing the amplitude, the adductor muscles will receive maximum stretching, which means that the load will be correspondingly greater.
Exercise Technique:
- Starting position: fix the legs in a wide setting, socks divorced 180 degrees. The back is straight and in tension, the shoulder blades are maximally reduced, the face looks forward and up.
- Slowly begin to fall down, while your hands should hold a dumbbell between your legs or locked in front of your chest. You should crouch as low as possible, while passing the peak contraction point try to linger for a while, and only then rise up.
- Exercise is best performed inside the amplitude, for this it is not necessary to straighten the legs at the top point and completely relax the joints when lowering.
Side lunges
This exercise for the inner thigh can also be done with dumbbells or without them. In general, lunges are considered the best training option for the hips. When we step forward or backward, biceps or quadriceps are actively involved in the work, and if we want to work out the adductors, we need to take steps to the side, and the longer the amplitude, the more effective the exercise. The most effective lunging options:
- Static This type of training is primarily focused on stretching the target muscles. The setting of the legs should be as wide as possible. The essence of the exercise is the transfer of body weight from one leg to another, while the back remains upright, arms are extended in front of you.
- Dynamic. This option of lunges works great for strength and endurance, especially if you perform it with extra weight. To do this, pick up a weight or dumbbell. To start the exercise, you need to take a step to the side with your left foot, with the right one to sit down and try to touch the knee of the floor. In this case, the body can be slightly tilted forward, and natural deflection in the lower back is also allowed.
- Perform the exercise on each leg individually or alternately.
Mahi and abductions
You can easily perform exercises on the inner thigh and at home, because you can strengthen the necessary muscles with simple swings and abduction of the legs. For the second training option, you will need special weighting materials, but you can use simple bags of sand or salt. The difference between these types of exercises lies in the following:
- Swing feet. This is a dynamic type of stretching and muscle strengthening load. Machs are performed either from side to side, or back and forth. To make it easier to maintain balance, you can use the wall as a support.
- Swings are performed in maximum amplitude, the leg is bent as high as possible, and with the reverse movement it is taken away for the second leg. The execution speed should be quite high.
- Abduction of the legs. This is a static type of training, performed at low speed and in maximum concentration. The foot moves slowly and keeps tension throughout the trajectory. The abduction occurs no more than 60-70 degrees, and the movement ends when it touches the second leg. It is worth considering that without weighting this exercise is practically useless, it is best to perform it in a crossover or on a simulator.
Gym Ball Exercises
To perform this exercise for the inner thigh at home, you will need a small diameter gymnastic ball. There are several types of training with the ball that strengthen the adductor muscles:
- "Bridge" with the ball. Lie on your back and clamp the ball with the adductors between the knees. The legs are in a bent position, the feet are pressed to the floor. Tear your buttocks off the floor and freeze. Do not round your back or take your shoulders off the floor.
- Squeezing the ball. Lift your legs up while lying down and also lock the ball between your knees. Your task is to try to squeeze the projectile as hard as possible, hold on in tension for as long as possible and relax your muscles.
Pilates training ring
One of the best exercises for the inner thigh can be borrowed from the Pilates course. The technique is similar to the previous exercise, only a special ring is used instead of the gymnastic ball. The advantage of this projectile is that you can increase the effectiveness of the training by simply changing the stiffness of the ring.
Elastic Band Training
Another type of training for those who practice at home. Exercising your inner thigh with a tape is a great way to strengthen your target muscles and start the fat burning process. The essence of the training is overcoming resistance, for this it is necessary to take the usual steps to the side, while putting the projectile on its feet. There are several ways to complicate this exercise:
- The higher the belt is worn, the shorter the lever for applying force, which means it will be more difficult for you to complete the steps.
- Choose a tape with maximum rigidity, this will increase the load on the target muscles.
- Take your time to lower your foot to the floor, try to spend as much time as possible in the resistance phase.
Mixing and raising legs in the simulator
It's time to go to the exercises on the inner thigh in the gym. To make the legs look slimmer, you need to pump up the target muscles, they will stretch the hanging skin, and also allow you to burn excess fat. It is possible to gain useful muscle mass only by strength training with a decent working weight, and strengthening exercises will form a beautiful contour of our legs. There are special simulators that work specifically for the inner segments of the thigh muscles. Exercise is performed with complete static, which means that other muscles do not take over the load. Several technical nuances for maximum training effectiveness:
- In order for the inner thigh muscle bundle to work as strong as possible, it is necessary to tilt the body forward as much as possible.
- The greatest resistance force occurs in the breeding phase in order to catch this sensation - spread your legs as wide as possible and stop moving. Keep in this position for at least 1.5 minutes or until your muscles are numb and you feel a burning sensation.
Leg press
Another effective exercise on the inner thigh in the gym. Leg press is a great way to increase the volume not only in the hips, but also in the buttocks. In order to maximally engage the adductors in the work, it is necessary to observe the following technical nuances:
- Feet should rest on the platform in a wide setting, and toe socks apart.
- When performing a movement, do not straighten your legs to the end, work inside the trajectory and maintain tension in the muscles.
Sumo style deadlift
And the best exercise in the hall on the inner surface of the thigh will complete our list. After all, there is nothing better than a base, especially when it comes to mass gain. Deadlift is a universal type of training for all muscle groups. By slightly changing the technique, you can increase the load on any anatomical group. In our case, traction should be performed in the style of "sumo". In biomechanics, this exercise is very similar to squeezing plie, only with a barbell, however, in addition to the hips, the abs, lower back and gluteal muscles are also involved. When performing traction, a small deflection in the lower back is allowed, and to hold a large weight, it is better to hold the bar in a miscellaneous position or use special bandages.