In everyday life, the inner thighs are not involved. Therefore, even in super thin people, this part of the body can be the most problematic area. Get rid of excess fat accumulations and tighten the inner thighs with regular exercise. You need to do them three times a week, otherwise you will not achieve the desired result. It is also worth remembering that doing the same exercises regularly is not worth it, as this also will not bring good results.

You can work out your legs well in the gym on special leg simulators, which we will discuss in more detail below. Also, if you wish, you can perfectly tighten and pump up the inner surface at home. How to tighten and pump up the inner surface of the thigh?

The “scissors” exercise helps to effectively tighten the inner thighs. It can be done in three versions. The first option is suitable for those who are not yet ready for large power loads and who have little physical fitness. The second option is more difficult than the first, since here, in addition, the abdominal muscles are involved. And the third option is for people with good physical fitness and endurance. 1st option. First you need to lie on your back, put your hands under the ass and at the same time press your back tightly to the floor. Then lift your legs 30 centimeters off the floor, spread your legs apart and cross your legs. Keep your inner thighs tight. The exercise must be repeated 20 times, then take a 20-second break and do 2 more such approaches.
2nd option. In the supine position, stretch your arms along the torso, slightly raise your head and shoulders. The loin should fit snugly against the floor. Raise your legs 30 degrees off the floor and cross your legs. Do the exercise about 25 times. Then take a 30 second break and repeat the exercise again. The number of approaches – 3 times.
3rd option. Lying on your back, raise your legs to 90 degrees and make divorces to the sides. First, spread your legs wide with your torso and lift your arms up, as if you are pumping out the press, then bring your legs together and at the same time put your torso on the floor. The exercise is done 20 times in 3 sets with a 30 second break. Alternatively, you can do the “scissors” exercise, but do not cross your legs. Legs should be raised 30 centimeters from the floor, with this hands are straightened along the body. First, spread your legs wide apart, then bring them together, but not completely. Leave a gap between them of 20 centimeters. There should be 20 such repetitions. In total, do 3 sets of 20 repetitions of the exercise. After doing these exercises, it will also be effective to do exercises for the pelvic floor muscles.

Inner thigh exercises you can do at home

To remove fat from the ears of the inner thighs, you first need to do a little warm-up, only then proceed with the exercises described below for the inner thighs. First, do a little warm-up, similar to the one we did in school. This will help prevent injury and sprains. If you have a private home, then a 10-minute run or jump rope is best for cardio, so you will start your metabolism and give a boost to fat burning.

Exercise 1. Plie squat.

This exercise helps to tighten not only the inner thighs, but the quadriceps and buttocks.

Standing straight, spread your legs wide, turn your feet out of the way and, keeping your back straight, slowly squat. You need to sit down until you feel a strong muscle tension and the line of the hips becomes parallel to the floor surface. Squeeze your buttocks at the bottom of the squat and straighten up. The back should always be straight. Exercises are done for one minute, then take a 20-second break and do 2 more of these approaches. To get the most out of this exercise, hold a dumbbell in each hand.

Elimination 2. Lunge to the side.

Standing straight, lunge to the right, while the left leg should be straight and stretched. The pelvis should go back, be sure to watch the knee so that it forms a right angle. Having made a lunge, linger for a couple of seconds and return to the starting position. Then lunge with your left foot, redirecting the weight to the left leg and forming a right angle at the knee. Do 15 lunges on each leg, 3 sets in total.

Exercise 3. Mahi hips.

Get into a standing position and slowly lift your right leg. At the same time, the leg should be tense, and the back should be kept straight. For balance, you can hold on to the back of a chair. First, you need to do 15-20 swings with one foot, then the other. In total, you need to do 3 such approaches.

Exercise 4. Leg swings with dumbbells.

Standing Bend your right leg at the knee and place a kilogram dumbbell under your knee. For balance, you can hold on to the back of the chair with your left hand. On the count of times, raise your right leg, bent at the knee with dumbbells, on the count of two, lower it. Do first with your right foot 10-15 swings, then with your left. Number of approaches – 2. Exercise 5. Squats with swings.

Place your feet at shoulder level and do squats in such a way that a right angle forms in the bend of the knees. On the count of one, sit down, on the count of two, take a standing position, on the count of three, raise your right leg as high as possible, on the count of four, put your foot. Alternate legs after each squat. For one approach, 10 swings should be performed on each leg. Do 3 of these in total.

With this exercise, you can not only strengthen the inner thighs, but also pump up the muscles of the buttocks.

Exercise 6

For this exercise, you will need a small ball and a chair. First you need to sit on the edge of the chair, place the ball between your knees and straining the inner muscles of the thighs, squeeze the ball as hard as possible. Then slowly return to the starting position. Do 10-12 reps, then a short break and 2 more sets. Remember to keep your back straight during this exercise.

Workout in the gym

1. Exercise reducing legs in the gym. This exercise is performed on a special simulator, it helps to work out the inner thigh of the adductor thigh muscle. In addition, with the help of this exercise, intimate muscles are also trained, which is especially important for women’s health.2. Leg extension on the simulator. With this simulator, you can work out the quadriceps muscle of the thighs well. This exercise is often used before squats, as a warm-up exercise.

3. Squats with dumbbells. Spread your legs wide, turn your socks to the sides and start doing slow squats. Additionally, take a dumbbell weighing 6-8 kg in your hands. Do 15 squats, 3 sets each.

4. Wide stance press. The basic principle from the point of view of technology is that where the socks look there and the knees look. When pressing, the knees should not be fully extended, they should be slightly bent.

What simulator is used for the inner thigh

An expander is used to work out the inner thighs. Exists a huge number of exercises with this equipment. For example, take a standing position, stand on the expander and swing your leg to the side. First, do 10 smooth swings with your right foot, then with your left. It can also be used to work out the chest muscles.

The next effective hip trainer is the Thigh Master. It can be easily used at home. With this simulator, you can tighten not only the inner thighs, but also the muscles of the chest and buttocks.