Beautiful and slender legs are the dream of every woman. But it is important that the legs are not just without the content of fatty layers under the skin, but elastic and toned. Few of the fair sex pay attention to elasticity and strengthening of the inner part of the thigh. You can strengthen your legs only by performing special physical exercises, which this material will actually tell.

To quickly and effectively train the inner thighs, you can sign up for a gym and exercise under the supervision of a trainer. But at the same time, the cost of visiting the gym and paying for the services of a personal trainer will entail considerable costs, so if you are not ready for such sacrifices, then you can strengthen your hips at home, which we will learn about later.
The inner thigh can be tightened with a well-known exercise called “scissors”. With the help of this exercise, you can not only tighten the inner thighs, but also pump up the muscles of the legs. In addition, the “scissors” method can be performed in three versions, which are caused by different types of physical activity. So, the first option is acceptable for women new to sports who are not used to training, but want to start at any age.

The second type of this type of training is characterized by an increase in load, therefore, in addition to the legs, the abdominal muscles are trained. The third type of this exercise is acceptable for women who do gymnastics, and the new type of training will not provoke pain. Let’s consider the technology for performing each of the three variations of the “scissors” exercise.

1.) The first way to perform the exercise is determined by the following actions:

lie on your back;
place your hands under the buttocks;
press your back to the floor;
raise the legs from the floor by 30-40 cm and spread them apart at a distance of 20 cm.
After adopting such a pose, it is necessary to begin the exercise, which involves crossing the legs in different directions. It is important to keep your legs straight and not bend them at the knees. The exercise is performed in three sets of 20 crossings at a time. The break between exercises should not exceed 1 minute.

2) Exercise “scissors” with an average load involves the following actions:

take a starting position, similarly the first way;
at the same time, raise the head and shoulders at a distance from the floor by 5 cm;
carry out crossing the legs in the amount of 25 times in one approach.
When performing the exercise, it is important to keep the whole body in tension and not lower your head. After completing one approach, you should take a 1-minute break and repeat.

3) The third type of exercise “scissors” involves the following actions:

lie on the floor and raise your legs from the floor at a distance of 45-50 cm;
put your hands behind your head.
We proceed to the exercise, and for this a deep breath is taken and, on exhalation, the legs are crossed and the torso is lifted, similarly to the actions during the training of the abdominal muscles. Hold this position for one second and return to the starting position. The number of repetitions is 20 times. After doing the exercises, you will feel the training of the muscles of the legs and abs, which makes the training even more effective.

If you have not done gymnastics up to this point, then you should not start with the last option, since it is the most difficult, and after its implementation, unpleasant pain symptoms in the muscles will be felt (the next day). It is important when performing all of the above exercise options – this is the correct technique, otherwise, all workouts will not be useful. Exercises for home
At home, you can perform other types of various exercises that also help strengthen the inner thighs. But first of all, before performing complex exercises, you should do a light warm-up. A warm-up is necessary so that during complex exercises there is no muscle strain or injury. Therefore, first, a light five-minute warm-up of the muscles, and then performing such types of exercises as:

1) Lunges. Lunges are performed by taking a position – standing straight with the feet apart, shoulder width apart. In this case, you need to do a squat on one leg, and then on the other. In this case, it is important to monitor the location of the legs and torso. You can not bend your knees, and take the torso to the side. Everything should be done in one breath. After lunging in one direction, you must return to the starting position and lunge in the other direction. The number of exercises performed is 10-15 times in one approach. 2) Mahi. It is necessary to take a position – standing straight. going on raise one leg up 90 degrees. First, the exercise is performed for one leg, and then for the other in the amount of 10-15 times. This action is performed in three approaches.

3) Leg swings using dumbbells. The exercise is performed by taking a pose in a standing position. First you need to tie a dumbbell weighing up to 2 kg to one leg or replace it with a 1-2 liter plastic bottle. After that, the exercise is performed by raising the leg from the dumbbell, bent at the knee. The number of leg raises should be 10-15 times, and approaches – no more than three.

4) Plie or sumo squats. This type of training allows you not only to tighten your hips, but also to make your ass elastic. So the exercise goes like this:

a stance is taken, standing straight with legs apart wider than shoulders;
the feet must be turned outward;
squat in this position until you create a 90-degree knee angle.
First, you can do a warm-up and hold nothing in your hands, but the next time you can pick up a dumbbell, which will double the effectiveness of this workout. During training, it is important to keep your back and head straight without bending it.

5) Squat and swing legs. This method of training involves performing the classic squat method, only this is done on one leg, and the second should be placed in front of you. First you need to perform the exercise for one leg, and then for the other in an amount of 10 times. This type of exercise allows you to make the hips and buttocks elastic, as well as get rid of fat folds on the skin.

Performing such simple exercises every day for 15-20 minutes helps to improve well-being, get rid of excess weight and transform the body. Therefore, if you want men to pay attention to you and your legs, then pay attention to your body daily by doing simple exercises.