The inner side of the thigh is a rather problematic area. In everyday life, the muscles of the inner side of the thigh do not tense so often, which contributes to the accumulation of fat in this area and the development of cellulite. We offer a set of exercises that will help tighten the muscles and reduce fat deposits on the inner side of the thigh.
Pay attention! In order for the effect of the exercises to be noticeable after 10-12 days, they must be performed in combination with fat-burning thermal masks and with regular rubbing of problem areas.
By doing these exercises at home, you can lose weight in the right place. The inner side of the thighs is a problematic place, so you can add the use of fat-burning foods to the exercises – this will speed up weight loss and make the result more noticeable.
1. Spread your legs wide apart. Join hands so that the right hand touches the left elbow, and the left hand touches the right elbow. Lean forward, trying to touch the floor with your hands.
2. Stand up straight. Put your hands behind your head. Bend your left leg at the knee. Squat on the right leg 10-15 times, then on the left.
3. Place one leg, bent at the knee, on a chair or stool (30-40 cm high), the other on the floor, and your hands on your belt. Jump to change the position of the legs. Repeat 20-30 times.
4. Legs apart, hands behind the head. Squat deeply on your right leg, then on your left. Repeat 20 times.
5. Legs apart, turn your feet to the sides, put your hands on your belt. Rise up on your toes, hold for 2-3 seconds, then lower yourself. Repeat 15-20 times.
6. Sit astride a chair, facing the back (like a horse). Grasp the back of the chair with your hands, press your elbows tightly to the body, rest your feet on the floor. In this position, strongly straighten your legs at the knees, then lower them. Straining the muscles, repeat 20-30 times.
7. Take a small rubber ball, hold it between your ankles. Counting to four, squeeze the ball hard. Relax your muscles on the count of five. Repeat 10-20 times.
8. Sitting on the floor, connect the soles of your feet, spread your knees to the sides. Hands on knees. Do alternate support on the right, then on the left knee. Repeat 15-20 times.
9. Spread your arms to the sides. Doing a half-squat on the left leg, swing the right leg to the side and clap your hands above your head. Repeat with the other leg. Then do the same movement, moving your leg back.
10. Get on your knees. Lunge with your right foot, put your right hand on your knee (it is bent at an angle of more than 90 °), rest your left hand on floor. Relax your leg muscles and hip joint. Slowly bend your left leg at the knee, stretching the front of the thigh. Then the same, changing the position of the legs.
11. Sit on the floor, leaning back with straight arms. Hold an object between your feet and try, bending your knees, to move it as close to you as possible. Return to starting position. Repeat 7-8 times.
12. Stand up straight, feet shoulder-width apart, hands on the belt. Do a half-squat on your left leg, at the same time put your right leg to the side on the toe. Выпрямляя левую ногу, постепенно подтягивай правую, сильно упираясь носком в floor. Repeat 5-6 times with each leg.
13. Stand straight, feet shoulder-width apart, stretch your arms forward. Squat deeply on your right leg, place your left on the inside of the foot. Without getting up, move to the left leg, straighten the right. Repeat 10-15 times.
14. Stand up straight, feet shoulder width apart. Наклонись вперед и упрись выпрямленными руками о floor. With a sliding motion, spread your legs as wide as possible, transferring the weight of the body to your hands. Return to starting position. Make sure that your legs do not bend at the knees.
15. Kneeling, rest your straight arms against the wall. Take your leg sharply back and up, slightly bending and twisting it at the knee. Stay in this position for 3-5 seconds. Perform 10 times with each leg.