Few girl is pleased with the look of her hips, especially such a problematic part of them, as the inner side. The fact is that when walking these muscles are little used, and if you do not give them a special load, they will inevitably flounder. However, the exercises for the inner side of the thigh are fairly simple and if you perform them three times a week, you will quickly return to a good shape.
Squats for the inner side of the thigh
It is squats that are the best measure to strengthen the inner side of the thigh. And for the best effect, it is recommended to perform two types at once:
- Standing, feet shoulder width apart, hands on waist, feet parallel to each other. Squat, strongly pulling the buttocks back, as if you want to sit on a low chair. When the angle in the knees is 90 degrees, lock for a second and return to the starting position. Repeat 3 approaches 10-15 times. If this works out easily, add dumbbells to your hands.
- Standing, legs wider than shoulders, hands on the waist, foot socks look outward as much as possible. Fall slowly, as long as you can, freeze for 2-3 seconds, and then slowly rise back. Repeat 3 approaches 10-15 times. If this works out easily, add dumbbells to your hands.
Already these two exercises are enough for the muscles of the inner side of the thigh to come into tonus and become more beautiful and tightened. However, for a more complete effect, it is better to conduct training in a complex manner, giving a different load.
Gymnastics for the inner side of the thigh
Strengthen the inner side of the thigh help simple exercises that should be done regularly, three times a week. Contraindications are catarrhal diseases and acute inflammatory processes - first cure, and then get to workouts. So, charging for the inner side of the thigh should include such exercises:
- Lie on your side on the floor, lean on the lower elbow, with the second hand lean against you. The upper leg is bent at the knee and put in front of the lower straight leg. Pull the toe of the lower leg toward you and perform its movements up and down, medium in amplitude. Do this for a minute or longer, until there is a feeling of tingling in the inside of the thigh. Then repeat for the other leg.
- Take the position described in the previous exercise, but immediately lift the straight leg, and from this position, perform circular motions first to one, and then to the other side. Repeat for the second leg. Do 3 sets of 20 rounds in each direction.
- Sitting on the floor with bent legs, clasp your hands in the lock and place them between the knees. Try to close your knees, but resist yourself with your hands. Every 10-30 seconds of effort, give yourself as much time to rest. Repeat 10 times.
- Lying on your back on the floor, put your hands under your buttocks, elbows rest on the floor, and straight legs tear off the floor. Pull the toe socks on yourself, and in this position, reduce and spread your legs. Do 3 sets of 15 times.
- Sit on a chair, the back is straight, between the knees - a medium-sized ball. As much as possible squeeze it with force of muscles, and, reaching the maximum tension, relax and start anew. Do 3 sets of 15 times.
Training the inner side of the thigh will be more effective if you combine it with a protein diet, as this will allow faster strengthening of the muscles. At the same time, jogging, jumping rope , running up the stairs or step will allow you to get rid of excess pounds and fat layer, which often spoils the shape of the hips. All in a complex it will give you the legs of your dreams!