There are muscles on the inside of the thighs: they are called tailor, comb, thin, ilio-lumbar. To pump them up means not only to give beauty to this capricious area, but also to strengthen the genitourinary system, improve blood circulation in the intimate area. The advantages of trained thigh muscles are enough. But how to work them out without resorting to the services of a trainer and without purchasing expensive simulators?
Pump up the inner thigh: stretch and sculpt the shape
Comfortable home conditions are ideal for this cycle. All the necessary equipment for this is 20-30 minutes of your time. Slender legs with beautiful buttocks, inner and lateral thighs can be acquired within a month if you exercise regularly.
Stretching
But first, the “zone” needs to be kneaded and prepared. It is best to perform a small complex for stretching the inner thighs, relaxing as much as possible during each exercise.
*Stretching «V»: сядьте на пол, широко расставьте выпрямленные ноги. Make a deep bend forward, linger at this point. You can grab your toes with your hands or put your forearms on the floor. Return to IP. Repeat several times.
* “Butterfly”: sit on the floor, close your feet tightly with each other, spread your knees. Place your hands on your knees, press them, pressing your legs to the floor surface. Ideally, the entire outer thigh should be in contact with the floor. But painful sensations are unacceptable (this applies to any exercise from the “stretching” complex). At the end point, linger for 10-20 seconds.

*Stretching «бабочка на спине»: лягте на пол, стопы прижмите друг к другу, подтягивайте их к паховой области до возможного предела. Hold at the end point, breathe deeply – your inner thighs stretch and lengthen well.

The next cycle of exercises will help pump up the inner thigh, working out the entire muscle group. With conscientious execution, very soon you will want to wear a skirt even shorter than planned.

*Classic squats. IP – feet shoulder width apart. From this position, do a squat – to a right angle, a full one is not good. Keep your back straight, stomach pulled in, knees at the end point – above the heel along the vertical line. Here you can “hang” for 10 seconds. Or you can complete the entire cycle (from 20 squats) at a moderately fast pace.

* “Wide” squats. IP – wide legs apart, toes of the feet look to the sides. Keep your back straight. Do a squat: the line of the hips is parallel to the floor. Tighten your buttocks at the end point and return to the PI. To increase the load, take dumbbells in your hands. The number of such squats is from 20.

*”Sumo”. IP – wide расставленные ноги. Socks – to the sides. Shift the center of gravity to the left leg, bend it at the knee, and lift the right leg off the ground. Switch legs to mimic the movements of sumo wrestlers.

* Lunges. In this case, any are effective – to the side, forward, backward. The total number is at least 20 for each leg. Any lunge works out the inner, outer and back of the thigh, strengthens the buttocks.

* Mahi standing. The fulcrum is a wall, a handrail or a chair. Swing to the side with one leg, lifting as high as you can afford. At least 25 swings on each leg.

* Breeding legs. IP – lying down. Raise your legs up, spread them as wide as possible and bring them together – at least 25 times. The abdominal muscles are also involved in the exercise.

*Scissors. The familiar exercise completes the cycle of intense load on the inner thigh. IP – lying down, the abdominal muscles are tense. Raise your straight legs to 45 degrees. Spread them wide apart, bring them together, crossing. Open and close again, changing the top leg. Perform at least 20 repetitions.

Do you feel a pleasant tension? The muscles worked well. And very soon the inner thighs will become another of your virtues. Over time, increase the load to 2-3 sets for each of the exercises in the cycle. Remember that not only the internal, but also other areas work – an extra incentive to do the exercises diligently. Too beautiful hips do not happen. But the pursuit of the ideal is the life credo of every woman. And the strong half of humanity will be especially generous with compliments if you have one more advantage.

There are muscles on the inside of the thighs: they are called tailor, comb, thin, ilio-lumbar. To pump them up means not only to give beauty to this capricious area, but also to strengthen the genitourinary system, improve blood circulation in the intimate area. The advantages of trained thigh muscles are enough. But how to work them out without resorting to the services of a trainer and without purchasing expensive simulators?
Pump up the inner thigh: stretch and sculpt the shape
Comfortable home conditions are ideal for this cycle. All the necessary equipment for this is 20-30 minutes of your time. Slender legs with beautiful buttocks, inner and lateral thighs can be acquired within a month if you exercise regularly.
Stretching
But first, the “zone” needs to be kneaded and prepared. It is best to perform a small complex for stretching the inner thighs, relaxing as much as possible during each exercise.
*Stretching «V»: сядьте на пол, широко расставьте выпрямленные ноги. Make a deep bend forward, linger at this point. You can grab your toes with your hands or put your forearms on the floor. Return to IP. Repeat several times.
* “Butterfly”: sit on the floor, close your feet tightly with each other, spread your knees. Place your hands on your knees, press them, pressing your legs to the floor surface. Ideally, the entire outer thigh should be in contact with the floor. But painful sensations are unacceptable (this applies to any exercise from the “stretching” complex). At the end point, linger for 10-20 seconds.

*Stretching «бабочка на спине»: лягте на пол, стопы прижмите друг к другу, подтягивайте их к паховой области до возможного предела. Hold at the end point, breathe deeply – your inner thighs stretch and lengthen well.

The next cycle of exercises will help pump up the inner thigh, working out the entire muscle group. With conscientious execution, very soon you will want to wear a skirt even shorter than planned.

*Classic squats. IP – feet shoulder width apart. From this position, do a squat – to a right angle, a full one is not good. Keep your back straight, stomach pulled in, knees at the end point – above the heel along the vertical line. Here you can “hang” for 10 seconds. Or you can complete the entire cycle (from 20 squats) at a moderately fast pace.

* “Wide” squats. IP – wide legs apart, toes of the feet look to the sides. Keep your back straight. Do a squat: the line of the hips is parallel to the floor. Tighten your buttocks at the end point and return to the PI. To increase the load, take dumbbells in your hands. The number of such squats is from 20.

*”Sumo”. IP – wide расставленные ноги. Socks – to the sides. Shift the center of gravity to the left leg, bend it at the knee, and lift the right leg off the ground. Switch legs to mimic the movements of sumo wrestlers.

* Lunges. In this case, any are effective – to the side, forward, backward. The total number is at least 20 for each leg. Any lunge works out the inner, outer and back of the thigh, strengthens the buttocks.

* Mahi standing. The fulcrum is a wall, a handrail or a chair. Swing to the side with one leg, lifting as high as you can afford. At least 25 swings on each leg.

* Breeding legs. IP – lying down. Raise your legs up, spread them as wide as possible and bring them together – at least 25 times. The abdominal muscles are also involved in the exercise.

*Scissors. The familiar exercise completes the cycle of intense load on the inner thigh. IP – lying down, the abdominal muscles are tense. Raise your straight legs to 45 degrees. Spread them wide apart, bring them together, crossing. Open and close again, changing the top leg. Perform at least 20 repetitions.

Do you feel a pleasant tension? The muscles worked well. And very soon the inner thighs will become another of your virtues. Over time, increase the load to 2-3 sets for each of the exercises in the cycle. Remember that not only the internal, but also other areas work – an extra incentive to do the exercises diligently. Too beautiful hips do not happen. But the pursuit of the ideal is the life credo of every woman. And the strong half of humanity will be especially generous with compliments if you have one more advantage.