Even very slender girls must have faced the problem of excess volume or lack of tone on the inner thighs. This lazy part of the leg is hardly involved in everyday activities, and even many complex leg exercises do not properly work out the muscles of the inner surface. Therefore, one cannot do without purposeful special training. Let’s look at a few examples of exercises that will make the inner thighs elastic and toned.

There are many types of exercises for this muscle group, and among them you can easily choose the right one that will allow you to feel the muscles being trained better than others. But don’t stop at one exercise. For greater efficiency, it is better to choose a set of 2-3 types of exercises, and work out each leg in turn. The number of repetitions of the exercise should be maximum, so try to increase this figure with each workout.

At the point when you can do 35-40 repetitions, it is better to add weights to your legs so that the workout is more intense and takes less time.

This exercise is best for beginners, it is very simple and easy to control the intensity of the load.

Starting position – standing, legs turned with heels to each other at a great distance, so that the feet form one line (2nd dance position), hands on the belt. From this position, squats are made down. It is necessary to go down as low as possible, but at the same time so that the knee in no case goes beyond the line of the toes. In case you can still go lower, and the knee is already too bent, you just need to spread your legs wider.

At the same time, it is very important to ensure that throughout the entire session the feet maintain their original position, with their heels facing each other and forming 1 line.

This is one of the most effective exercises. It is suitable for different levels of training, and differs in the starting position and the number of repetitions.

Starting position lying on your side, legs one on the other, back and knees straight. We put the lower hand under the head, and put the upper hand forward for balance. We bend the upper leg at the knee and put it forward also for balance (beginners can put the leg back). From this position, slowly raise the lower leg and we lower it back without 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 forward or backward.

The recommended number of repetitions starting from 2 sets, each at least 20 times with a subsequent increase.

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 your back, legs together, raised to an angle of 90, socks stretched, lower back pressed to the floor, arms spread out to the sides for balance. From this position, we slowly spread our legs to the maximum distance (while the socks are on ourselves) and bring them back 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 lower back fits snugly against the floor. The inner surface of the thigh is a rather problematic area of ​​​​the body. The skin here is thinner than on the rest of the thighs, and this makes it less elastic. It is on the inner side of the thighs that muscle tone is lost first of all, lethargy and flabbiness appear. The muscles of the inner side of the thigh are adductors, i.e. their main function is to adduct the thigh, otherwise, to reduce the legs.

These muscles are practically not used during normal walking, so they should be given special attention. While the abdominal muscles can be worked out 2-3 times a week and there will be a result, the formation of beautiful legs is a more laborious process. This should be done at least every other day.

Before moving on to the main part of the complex, it is imperative to do a warm-up. It can be energetic walking, jumping, various leg swings. Specifically, for the inner surface of the thighs, crossed swings are performed, i.e. in a standing position on the left foot with the right foot to the left side, in front of the left foot, the toe of the right foot also looks to the left; then change legs. The main condition here is to firmly fix the pelvis, it should not turn from side to side, otherwise the effect of this exercise will be zero.

Squats are performed only strictly in the eversion position, i.e. the toes of the widely spaced legs are maximally separated to the sides, the knees during the squat move strictly in the direction of the socks, above them. Squats should be performed slowly, smoothly, with a straight back, until the thigh becomes parallel to the floor. It can also be included in warm-up lunges to the side, with the transfer of body weight from one leg to the other.

Mahi must be performed smoothly, with effort. Starting position (I.P.) for all exercises – lying on your side, the foot of the working leg is reduced, i.e. pull the sock towards you – this is a prerequisite for all exercises of the complex. You can not put or throw your foot on the floor during the exercise

Then the whole set of exercises is repeated for the left leg. The number of repetitions depends on the degree of your preparedness, you can start with 8-10 and increase to 16-20 repetitions. There are many variations of these exercises, but the above are the most effective. The foot of the working leg is always shortened and tense, it can be partially relaxed only in exercises 5 and 8.

With a sufficient level of preparedness, you can perform the entire series of exercises in a row without relaxing the working leg and without putting it on the floor.

1 exercise – move the left leg forward

Exercise 2 – put your left foot on the floor

Exercise 3 – return the left leg behind the right

4 exercise – the right leg remains in a position in front of you

6 exercise – the right leg remains in a straightened position

7 exercise – the left leg straightens up

After doing the exercises, there must be a burning sensation in the muscles, otherwise, once again, there will be no effect from them. In the future, if the load is no longer enough, you can put on special weights on your legs.

After the main complex, it is imperative to stretch and relax the muscles. There is such a variant of the well-known exercise “scissors”:

Starting position – sitting on the floor, emphasis on the back of the elbows, legs slightly bent at the knees raised up, feet relaxed. We turn our legs with our toes inward and spread them apart, then we turn our legs with our toes outward and bring them together. We repeat several times. Then we spread our legs to the sides to the maximum width and with small jerks we pull them to the floor.

A good stretching exercise is the so-called “butterfly”: sit on the floor, spread the knees of bent legs to the sides, connect the feet and grab them with your hands, and also pull your knees to the floor in small jerks. Alternatively, you can roll from side to side, putting one or the other knee on the floor.

Another exercise is to lean forward from a standing position and rest your hands on the floor. Shift body weight onto hands and gliding spread your legs as wide as possible ( transverse twine).