Exercises for the inner side of the thigh
Exercises for the inner side of the thigh are necessary for almost everyone: this is one of the problem areas, because its muscles are practically not involved in everyday life.
The situation is aggravated by the fact that the skin of the inner thighs is very thin, therefore, less elastic than in other places. So, the muscles of the inner thighs are weakly loaded, their blood supply is insufficient for the normal functioning of subcutaneous fatty tissue, and the metabolism is slowed down, which contributes to excessive fat deposition and the formation of cellulite.
Exercises for the inner side of the thigh will promote increased muscle work, reduce fat deposits on the inner thighs, and relieve sagging and sagging skin.
A set of exercises for the inner thigh
It is imperative to start training with a warm-up, in order to prepare the muscles of the inner thighs for loads in order to avoid injury during the exercise. As a warm-up, it is recommended to walk on the outside of the foot for 5 minutes to stretch the required muscle groups. For the next 5 minutes, you need to walk at a fast pace, raising your knees high to warm up the muscles. You can replace such a warm-up with a 15-20 minute run at an average pace, which will help activate and warm up all muscles.
After warming up, you can start performing a set of exercises for the inner side of the thigh:
- Wide squats - legs are wider than shoulders, arms are freely lowered, back is straight, shoulders are unfolded. Do slow squats with fixation at the lowest point for 3-5 seconds, slowly return to the starting position;
- Squats "Plie" - rise on toes, keep heels together, back straight, shoulders straightened, arms along the body. Slow squats without opening the heels, lower fixation, lifting at the same pace;
- Ball squats - feet shoulder-width apart, arms along the body, back straight. Clamp a small ball with your feet just above the knees. While holding the ball, perform squats according to the scheme of previous exercises;
- Squats with dumbbells - legs are slightly wider than shoulders, socks are divorced, arms with dumbbells are lowered along the body. Slow squat with simultaneous lifting of arms with dumbbells up, fixation at the lowest point, slow rise. For beginners, dumbbells weighing 1.5-2.0 kg, for more physically developed people, dumbbells weighing 3-5 kg are intended;
- Squeeze the ball - lying on the floor, on your back, the ball is held between the legs bent at the knees. Squeeze the ball with tension on the inner thighs for 30 seconds, relax your legs, pause for 2-3 seconds, repeat.
Each of the exercises for the inner side of the thigh should be performed 15 to 20 times for the first time; as the physical condition of the muscles in this area improves, the number of repetitions can be gradually increased up to 30-35 times.
It is necessary to complete the workout with stretching, which will reduce the likelihood of pain after completing the complex. For stretching, sit on the floor, back straight, legs bent at the knees. Slowly and smoothly bent at the knees, spread apart, trying to touch the floor with the knees - while the feet should touch the entire surface. Stay in this position for 5 minutes, gradually lowering your knees lower and lower.
It is recommended to perform such a complex every other day, but even if it is performed at least twice a week, soon the muscles of the inner side of the thigh will tighten, the skin will become more elastic and elastic.
It should not be forgotten that exercises for the inner thigh are only part of a set of measures to put your body in order. In order to avoid further problems with the figure in particular and with health in general, it is important to adhere to the rules of balanced nutrition and lead an active lifestyle.
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