The inner thighs give women a lot of trouble.
Optimal training program: for beginners: 15 reps, 1-2 sets; for advanced: 15-20 reps, 3-4 sets.

Exercise 1. Standing leg abduction. Stand in front of a wall and lean on both hands. Standing on your left leg, lift your right leg and slowly move it in front of you to the left and back. Both legs are slightly bent at the knee. Do the exercise on the other side.

Exercise 2. Lying leg abduction. Lie on your side, head on outstretched arm. Place one foot on a pillow or ball. Slowly raise the other leg and lower it again. Do the same on the other side

.Exercise 3. Squeeze the ball. Lie comfortably on your back and pull both knees towards your body. Hold the ball with your knees (it can be replaced, for example, with a roll of toilet paper), count to 10, breathing is free. Relax your legs. Perform 3-4 repetitions.

Exercise 4. A variant of the exercise with the ball. In the supine position, stretch your legs up, the ball is sandwiched between the feet. Pull your heels up and pinch the ball with your heels. Снова сосчитайте до 10. Perform 3-4 repetitions.

Exercise 5. Stretching. Standing, take the position of the legs apart and widely spaced. Transfer the weight to the left leg and bend it at the knee. Place your right foot on your heel and pull your toes towards you. Set your buttocks back, keep your back straight, move your body forward, stick out your chest. Stay in this position for 15-20 seconds. Do the same on the other side (1 rep each side).