Exercises for the inner side of the thigh
Even very slim girls for surefaced with the problem of excess volume or lack of tonus on the inside of the thighs. This "lazy" part of the foot is almost not involved in daily workloads and even many complex leg exercises do not properly work out the muscles of the inner surface. Therefore, without special purpose special training is indispensable. Let's look at some examples of exercises, thanks to which the inner surface of the hips will become elastic and tightened.
General recommendations
There are many types of exercises for thisgroup of muscles, and among them one can easily find the right one - the one that will allow you to "feel" the trained muscles better than others. But do not stop on one exercise. For greater efficiency, it is better to choose a set of 2-3 types of exercises, and work through each leg in turn. The number of repetitions of the exercise should be maximum, so try with each workout to increase this figure. At the moment when you can do 35-40 repetitions, it is better to add weighting on your legs, so that the training will be more intensive and take less time.
Exercise for internal thigh muscles based on squats
This exercise is best suited for beginners, it is very simple and it is easy to control the intensity of the load.
Starting position - standing, legs spread out with heels to each other ona long distance, so that the feet form one line (2nd dance position), hands on the belt. From this position, squats are made down. It should be lowered as low as possible, but at the same time so that the knee does not go beyond the line of the toes. In case you can still fall lower, and the knee is already too bent - you just need to spread your legs wider. In this case, it is very important to make sure that during the whole exercise the feet are kept in their original position - they were turned with their heels towards each other and formed a line.
Recommended number of repetitions - 2-3 approaches on 24-32 times (3 or 4 eights).
Exercise for the inner side of the hip with an abduction
This is one of the most effective exercises. It is suitable for different levels of training, and differs in the initial position and the number of repetitions.
Starting position - lying on one side, legs one on the other, back andknees straight. Lower hand is placed under the head, and the upper one - we put forward for balance. The upper leg is bent at the knee and expands forward also for balance (for beginners you can put your foot back). From this position, slowly raise the lower leg and lower it back, not lying on the floor. It is important to ensure that the knee of the lower leg is straight, and the body remains in balance and does not fall down either forward or backward.
Recommended number of repetitions - starting from 2 approaches, each at least 20 times with a subsequent increase.
Exercise for the inside of the thighs "Scissors"
This exercise is good because it simultaneously pumps up not only the legs, but also the lower abdomen, which is also very problematic.
Starting position- lying on the back, legs together, raised to the corner in90, nosochki stretched, the loin is pressed to the floor, hands are placed in the sides for balance. From this position, slowly raise the legs to the maximum distance (with the socks on themselves) and reduce them to their original position (the socks are stretched again). It is important to ensure that the angle of the legs and the floor remains straight, and the waist is snug against the floor.
Recommended number of repetitions - 3 approaches starting from 25 times with the subsequent increase.
