Many girls, doing fitness in a club, or doing exercises on their own, sooner or later face the problem of insufficient study of the inner surface of the thighs. Traditionally, in the bulk of the exercises for the legs and hips, the main emphasis is on the front or back surface. The inner part of the thigh, if it is worked out, is exclusively according to the additional principle.

We all know that if you want to get flawless legs and hips, you need to work out all the zones and develop the muscles harmoniously.

Exercises on the inner thigh.
The exercises below can be varied in weight and number of repetitions, thereby adjusting the load depending on your level of training.

1. Sumo squats (with or without weights)

Spread your legs wide, turn your feet so that your socks look to the sides. Slowly squat with a straight back to a right angle at the knees. Visually, your hips should form a straight line. Also slowly return to the starting position. If you want to increase the load – pick up a dumbbell and squat with it. In the squat, you should feel the tension in the hips and buttocks. At times, some people have trouble keeping their balance in a wide-legged squat with their feet turned out. If you can’t do the exercise evenly, just go up to the wall or table and lean on your hands.

The sumo squat is the first exercise to include in your inner thigh workout.
This exercise on the inner thigh should be performed in three sets of 15-20 times.

2. Weight transfer in the squat (rolls right and left)

This exercise can also be done with or without weights, depending on your fitness level. Squat on the supporting leg to a 90 degree angle at the knee. Move the other leg as far to the side as possible. Keep the body straight, palms can be rested on the hips or held in front of you.

With a smooth movement, transfer the weight from one leg to the other, as if rolling the pelvis along the floor. The back should be even, and the pelvis should not rise up (at one point you will want to straighten both legs). There should also be no sharp corners in the knees – this is unsafe for the joints.

Shift your weight from one leg to the other, trying to bend your knees at a right angle.
Perform rolls in three sets of 20-25 times (right-left is one time). The inner thigh will work harder in this exercise if you pick up additional weight – a dumbbell or plate. Adjust the load according to your feelings.

3. Legs apart and together in a prone position.

Lie on your back on the mat, spread your arms to the sides, palms down. Raise your legs to a right angle with the floor, feet shortened. Spread your straight legs wide and return to the starting position again. Try to work without inertia, avoiding sudden jerks. This exercise is good to perform with weights on your legs. Make sure that the lower back is pressed to the floor.
When performing this exercise, avoid sudden jerks. Spread and bring your legs together smoothly, without inertia.
Perform in three sets of 20-25 times.

4. Exercise “clock”.
Starting position – lying on your back, legs raised perpendicular to the floor, arms spread out to the sides for balance. Alternately draw a circle with each foot, as if your foot were the hand of a clock. First, lower your straight leg down and lead through the side up, trying to keep the distance to the floor as short as possible.

The second leg is extended upward. They made a circle with one foot – do the second, and the first at this time is directed to the ceiling.

Performed with each leg 10 times – change direction. Now lower the straight leg first to the chest and lead down through the side. Repeat 10 times with each leg.

Try to lower your leg as low as possible so that the circle is wide (the knee is straight, we do not bend the leg). This exercise is not only aimed at the inner thigh, it also involves other parts of it and the muscles of the press. I will say right away that the exercise is not the easiest, but believe me, the effect is worth it.

If you want to increase the load, put weights on your legs.

5. Adduction of the thigh lying on its side

Starting position – lying on your side on the rug. Lean on the forearm of the lower hand, and place the upper hand in front of you at waist level or on the belt. Bend the top leg at the knee and place the foot on the floor behind the knee of the bottom leg. The lower leg is straight, the toe is pointing towards itself. Raise the lower leg as high as possible, trying to turn the heel to the ceiling.

Turn the foot with the heel to the ceiling, otherwise the quadriceps will take on most of the load.
For each leg, you need to do three sets of 20-25 times.

If you are the owner additional fitness equipment suitable for inner thigh exercises, be sure to include these activities in your training program. Any exercise will become more effective if you do it, overcoming the additional resistance of the simulator.

Exercise recommendations:
Respect the principle of diversity. Alternate exercises and change the entire program every 2-3 months. Don’t let your muscles get used to and adapt to the load.
Focus on how you feel and how you perform the exercises. If you are training at home, and not working out in a fitness club, do not be distracted by extraneous things.
Having carried away the study of a specific zone (in our case, the inner surface of the thigh), do not forget about training the rest of the muscles.
Do a little warm-up before your workout and stretch after.
Always remember why you are training and doing all these exercises. Each of us has our own motivation: someone wants to become slimmer and more beautiful, and someone stronger. And you already have enough of it, because otherwise you would not be reading this article. Remember that no desire is given without the ability to fulfill it. Get started right now! Your desire is enough to start acting and achieve results.