How to properly perform exercises for the inner thighs

Due to the fact that the internal muscles of the thigh are practically not involved in walking , this part of the female body becomes flabby with age and accumulates fatty deposits. Without a purposeful training, this problem is not solved. Therefore, exercises for the inner thighs six times a week are extremely necessary, so that the legs are taut and well-groomed. The effect of the increased load will be noticeable after three to four weeks. Then, to maintain the form of the exercise for the inner surface of the thighs, it is necessary to hold at least twice a week.

Exercises for the inner thighs

Training necessarily begins with warming up the muscles, otherwise they can easily be pulled or injured. As a warm-up, easy running is used, jumping rope, small legs, squats.

1. Being on the rug (on the back), the legs should be raised at a right angle to the floor. It is carried out from breeding and information at a slow pace until it stops. In one approach, you need to do 20 repetitions.
2. Lying on the right side, perform swings with an even and tense left foot at an angle of 45 degrees for two minutes. Then the side changes and the same movements are performed on the right.
3. The initial position is lying on its side. It is necessary to carry out mahi bent in a knee leg.
4. Standing on all fours, you need to take one leg to the side and lift it up. It is necessary to do 15 repetitions (left and right).
5. Standing on the floor, you should pinch a small ball with your hips and walk with it for six minutes.
6. Standing with a flat back, you need to spread your legs to the sides with your toes. Running 20 sit-ups. At the same time, you need to make sure that during the squats, the hips are parallel to the floor. To complicate this exercise, squats are performed on the socks.
7. Wide legs apart, you need to sit deeply on one of them. Without lifting the body, transfer the weight of the body to another. In this case, the elongated leg should rest on the inside of the foot. Must do at least 15 repetitions.
8. Standing near the pedestal, alternately perform flops with legs in the sides. To complicate the exercise, it is necessary to use weighting agents. Each foot is executed 25-30 mahov.
9. Standing straight, you need to make alternate side attacks in the sides (or forward) and drop into the squat. To complicate the exercise, dumbbells are used.

Exercises for the inner thighs can also be performed while climbing the stairs. To do this, you must fully straighten the knee. The load is complicated by steps through the step.

In a gym equipped gym exercises for the inner thighs are performed using simulators. Simpler devices are belt expanders, ankle lining, use of pancakes from a bar during squats. The most effective mechanical simulator for the inside of the thigh is the abductor, which is designed for abduction muscles. It is equipped with special weighting agents, which create additional resistance in the reduction and dilution of the legs.