Women always dream of a slender, beautiful and toned figure, they want to have a flat stomach, elastic buttocks and slender legs, however, it is not always possible to achieve such a result, because this requires a lot of effort and a significant amount of time. Some areas of the body become flabby and accumulate fat much faster than others, so they require special attention. To have beautiful legs, you need to use absolutely all the muscles on them. The most problematic area on the legs is the inner thigh, which is quite difficult to train, and in everyday life is rarely involved so that the muscles are constantly in good shape. It is with these muscles that you need to start if you want to become the owner of slender legs. There is a whole range of exercises that will help tighten the inner thigh and get rid of excess fat deposits on the legs.
Exercise Features
Given the slight stress on the internal muscles of the thigh, as well as the thin skin in this area, it is here that signs of cellulite first appear with weight gain and malnutrition. To cope with the problem of fat deposits on the legs and make them ideal, you need to spend a lot of time, so you should start right now. Remember that only regular training brings results, so you need to do at least three times a week, giving training about 30-40 minutes. As you know, completely different exercises affect muscles and body fat, so the complex for the inner thigh should be varied and include several exercises. Strength training, which helps to tighten flabby and weak muscles, must be alternated with cardio loads that get rid of body fat. This is the only way you can achieve the desired result in the shortest possible time and not pump your legs, giving them an unaesthetic and unusual look for women.
Exercises for the inner thigh
Now let’s move on to exercises that can be performed both in the gym and at home. Some of them will require the use of certain sports equipment, and some use the weight of your own body, however, all of them are aimed at the work of the adductor muscle, ensuring the reduction and breeding of the legs.

Warm up
Before starting a set of exercises for the inner thigh, as well as before any other physical activity, it is necessary to prepare the muscles by warming them up well.
The best option for warming up muscles and improving joint mobility is cardio, namely running or jumping. You can do a little jog or run in place, jumping rope is also great. At the end of the warm-up, it will be useful to perform several stretching exercises, which will make the muscles more elastic and pliable, thus saving them from unwanted injuries. After the end of the warm-up, you should immediately proceed to the main exercises, not allowing the muscles to rest and cool down. So you can not only increase the productivity of your workout, but also burn much more calories thanks to an accelerated metabolism.
Floor exercises
One of the most effective no-tool exercises that you can do at home is the leg raise. In the gyms there are special simulators that work according to this principle, however, independent, home workouts will bring no less results.
So, lie on your back, fold your arms behind your head, straighten your legs and lift them up, perpendicular to the floor. Now slowly spread your legs to the sides, and when you reach the maximum lower mark, bring them together. A feature of this exercise is that during its execution, not only the inner surface of the thigh works, but also the lower press, which is so hard to pump up. In addition, such a spread of the legs significantly improves stretching, since the muscles are in the position of maximum tension.
For the next exercise, you need to lie on your side, leaning on your forearm. The leg on which you lie is straight and slightly laid forward, the upper leg is bent at the knee and stands in front of the body on the foot. Now you need to raise a straight leg up with a small amplitude, without touching the floor. Do 10-15 reps, then switch legs. This and the previous exercise can be done using special weights that are attached to the ankle and increase efficiency. exercises.
Ball exercises
To perform this exercise, you can use a ball of almost any size, from a tennis ball to a fitball. Lie on your back, put your hands on the back of your head, bend your knees so that your feet are completely on the floor, and then squeeze the ball between your knees. Fix the muscles for a few seconds in a state of maximum tension, and then relax them, but at the same time make sure that the ball does not fall out. The exercise is done in several approaches, 10-15 times. If you do not have a ball, you can replace it with an ordinary terry towel folded several times, or with your own fist, sandwiched between your knees.

The next exercise is performed with a large ball, with a fitball. Lie on your side, stretch the hand on which you are lying in front of you with your palm down perpendicular to the body, put your upper leg, without bending at the knee, on the ball so that the ankle and foot are completely on its surface, the lower leg goes forward behind the ball. Now, swing your lower leg in a small range without touching the floor, and then swing your leg from side to side. Each of the exercises is done 10-15 times, after which the leg must be changed.
Squats
The most effective of all types of squats, which maximizes the use of the inside of the thigh, is the plie squat. Spread your legs wide with your toes out to the sides, place your hands on your waist or on your hips, and do deep squats so that your pelvis drops down instead of back. During squats, the back should be flat and slightly tilted forward. Do a few easy squats and then do 10 spring squats while staying down. After that, freeze for a few seconds in the position of maximum muscle tension and smoothly return to the starting position.
They very effectively help to pump the inner thigh muscle and at the same time drive off excess fat lunges. Stand up straight, connect your legs together, and then alternately lunge to the side, while doing a deep squat. Hands during a lunge can be behind the head, or they can be set aside in front of you. Returning to the starting position, lunge to the other side. Repeat the exercise 10 times with each leg, then rest a bit and do two more sets.
Mahi legs
mahi excellent combine both cardio and strength training. To perform swings in a standing position, you will need a support, which can be an ordinary chair. Stand sideways to him, holding the back of the chair with your hand, and put the other on your belt. With the foot farthest from the chair, make a series of swings forward and backward with maximum amplitude, and then swing the leg to the side as high as possible. Do 10 swings in each exercise, turn to the chair with the other side and repeat the exercises with the second leg.
Mahi legs также можно делать из положения лёжа. Just lie on your side, leaning on your elbow, bend your supporting leg, and straighten your top leg. Swing with your upper leg, raising it to the maximum height, and then lower it without throwing it to the floor, but holding it with your muscles. During the exercise, the involved leg should not touch the floor. After doing 10-15 swings, change your leg and do the same exercise.