The inner thigh is the most problematic area that requires more attention than the rest of the body. An integrated approach is needed - special exercises, proper nutrition. Slender legs are the dream of every girl and a variety of means are used for this. Often there are situations when strict diets are followed and exhausting workouts are carried out, but the desired result is still not achieved. Simple recommendations and expert advice will help to cope with this problem.
How to start losing weight at home?
Much of your success depends on regular exercise and proper nutrition. First, you need to understand in more detail the human anatomy - the largest and strongest muscles are the muscles of the thigh, which are responsible for joint mobility, extension and flexion.
The anterior muscle group is adductive, while the posterior muscle group works in the opposite direction and is considered medial. In order to pump this muscle group, you need to work hard, since without special load during everyday life they are practically not involved. Regardless of how intensely you move during the day, this part of the body is more prone to accumulation of fatty deposits.
Even during classic leg workouts, this muscle group hardly works. In order not only to get rid of accumulated fat deposits, but also to simulate a beautiful muscle shape, you must regularly perform a special set of exercises.
To provide a full load on this part of the body outside the gym, no special equipment or equipment is required. But you will immediately have to tune in to the fact that the training will be hard and exhausting, but only in this case it will be possible to achieve the desired result.
How to tighten the inner thigh - exercises to work out at home
First of all, in order not to get injured during training, it is necessary to warm up. The following most popular exercises can be used to work the inner thigh.
Squats
Of course, some girls may find it strange, but the muscles of the inner thighs respond perfectly to the simplest squats. This exercise is not only included in various complexes, but is also one of the most popular and effective.
Squats can be done in several ways, but they will have different effects on the muscles. For example, in the case when the muscles in this zone do not receive a load at all, all movements should be very careful - the legs are spread as wide as possible, the socks are turned in different directions.
The depth of the squat is also important, which has a direct impact on muscle contraction and how well they stretch. The back should remain perfectly straight, a deflection is made in the lower back. If you neglect this advice, there is a risk of ruining the spine.
While working on the technique for performing this exercise, you need to feel how the muscles located on the inner thigh begin to work. You cannot give a heavy load during the first workout or use weights. The muscles must adapt and rebuild to a new mode of operation.
Over time, the correct technique will develop, and gradually it will be possible to add weight. If there are problems associated with the spine, it is recommended to practice in a special belt, which will correctly fix the lower back.
You must adhere to the correct squat technique:
- legs apart shoulder-width apart or slightly wider;
- if weights are used, the emphasis is on the heels, but not on the toes;
- while squatting, muscle tension should be felt;
- at least 10 squats are performed;
- gradually the load increases.
Legs abduction
This exercise should only be performed on a firm and level surface:
- take the starting position lying on your side, your legs remain straight;
- lift your straight leg up and hold in this position for 5 seconds;
- return to starting position;
- you need to lower your leg slowly, without a jerk;
- do at least 10 repetitions, gradually increasing to 20.
First, one approach is performed, a break is taken for 30 seconds and the second approach is performed. After 10 lifts with the right leg have been completed, you need to roll over to the other side and perform an exercise for the left leg. It is important that during the exercise the body is straight, the socks do not work, the muscles of the legs are stretched as much as possible.
Exercise "scissors"
- To perform this exercise, you need to lie on your back on the floor with your arms along your torso.
- Place your palms under the buttocks.
- Raise your legs 15 cm, then you can increase it up to 25 cm.
- Do approximately 20 leg crosses within a minute.
- To achieve the benefits of this exercise, you need to complete 2-3 repetitions.
When performing this exercise, you need to carefully monitor that the lower back remains pressed to the floor.
Jumping to the side
After completing the exercises described above, you need to switch a little and take more active steps. To work out the inner thigh, it is recommended to do side jumps. This exercise helps to more actively burn the existing fat deposits in this area.
First, for a minute, jumps are performed on the right leg, and then on the left. Do 2 sets of 20 jumps for each leg.
Forward lunges
This exercise is one of the most effective for the inner thigh, as it effectively strengthens the muscles. But you can also get a great bonus - there is an intense workout of the muscles of the lower press.
You need to perform forward lunges according to the following scheme:
- Stand up straight, your back remains perfectly straight, your arms are along your torso, your legs are spread apart, look in front of you.
- As you inhale, take a step forward, while the weight of the body is transferred to the extended leg.
- Perform 10 lunges, then switch legs.
During this exercise, you cannot push off, trying to help yourself in this way, since this is precisely the benefit of the exerted load. It is necessary to constantly monitor that during the session the body remains completely straight.
At the end of the set of exercises, correct stretching must be performed. This will help relieve tension from tired muscles, and it also minimizes the likelihood of unpleasant soreness in the muscles the next day.
Stretching must be done correctly:
- first sit on the floor, your back remains perfectly straight;
- bend your legs and slowly spread them apart until your knees touch the floor;
- at first this exercise may seem very difficult, but after a week, stretching will become much easier;
- during the exercise, you need to ensure that your back remains straight;
- the feet should be pressed together;
- stay in this position for a few minutes and lightly spring your legs so that they gradually sink lower.
It is recommended to perform the exercises described above three times a week - this is the optimal load on the muscles. Only with regular training will a positive result be noticeable.
An exercise with a fitball will be a great addition to the complex, but if it is not possible to use it, you can replace it with a simple ball, which should have a relatively small size:
- take the ball and lie on the floor;
- bend your legs at the knees;
- place a ball or fitball between your knees;
- hold it with the muscles of the legs - press in and stay in this position for 5-8 seconds;
- then relax your muscles;
- for beginners, it will be enough to perform 20 repetitions, then a short break is taken and another approach is performed.
How to tighten your inner thigh in the gym?
If it is not possible to train at home, then it is better to purchase a gym membership. You can do it yourself on the simulators or use the services of a trainer who will help you correctly draw up an individual training program, focusing on problem areas.
The program is not the most difficult, besides, you need to start with light loads, so as not to accidentally get injured. In the gym there is a special simulator that allows you to work out exactly the inner part of the thigh. It is very easy to use and does not require any special physical training.
You can also use a simulator such as an expander. There are several options for training on it, but the simplest is the following - stand directly on the machine and swing to the side (10 repetitions for each leg).
In the gym, you can do the following exercises to effectively work your inner thighs:
- Leg curl on the simulator can be a great stretch before weighted squats.
- Press with a wide stance. It is important to straighten the knees to the end, the technique must be strictly observed. If the toes point in one direction, the knees should be in the same direction.
- Squat with weights. Legs should be wider than shoulder width apart, toes turned to the side, back completely straight. A slow squat is performed, dumbbells are in the hands, the weight of which can be 3-6 kg, depending on the initial physical fitness. Dumbbells are placed in front of you, then pressed to the chest. 15 squats are performed, a break and two more approaches are taken.
How to remove fat deposits from the inner thighs?
Cellulite often appears in this area, so you have to work hard to get slender legs. It is worth considering the fact that fatty deposits in this area appear very quickly. To avoid this unpleasant phenomenon, you must regularly perform a special set of exercises, lead an active lifestyle, and instead of relaxing on the couch, choose a walk in the park. Do not forget about the need for a balanced diet and properly care for the skin in this area.
You must adhere to a few simple nutritional rules:
- the diet should contain a large amount of raw vegetables with fruits;
- try to completely abandon potatoes, but occasionally you can bake them in their skins;
- remove all fried and fatty foods from the diet;
- you need to regularly consume a sufficient amount of fiber;
- do not abuse flour products, first of all this rule applies to baked goods, white bread and puff pastries;
- it is important to properly combine slow carbohydrates and protein foods;
- pickles and canned foods are strictly prohibited;
- you can not overeat before bedtime;
- you need to give up sweet milk, coffee with sugar, including sugary carbonated drinks, and store juices;
- it is important to drink a sufficient amount of plain water, but without gas - not less than 1.5 liters per day, homemade juices and herbal teas are beneficial.
In the fight against this problem, effective home cosmetic procedures also come to the rescue. It is recommended to regularly use homemade scrubs. For example, the composition of sour cream in combination with coarse sea salt gives an amazing result:
To work out problem areas where there are fat deposits and signs of cellulite, you can use a coffee scrub, which is prepared as follows:
- Take brewed coffee (100 g), it is advisable to use a freshly ground product. Instant or powdered coffee is not suitable.
- Olive oil (2 tablespoons) is added to the coffee.
- All components are mixed, and liquid honey (1 tsp) is introduced.
- The resulting mass is applied to the steamed skin after taking a shower, and the skin is worked through with a massage glove.
These scrubs perfectly prepare the skin and help remove excess fluid. After the peeling is completed, it is recommended to apply any massage oil to the skin. Olive oil is an excellent option, but no more than 5 drops of essential orange oil are added to it. Thanks to this, the composition works much more actively and removes signs of cellulite faster.
An integrated approach to solving the problem is very important, therefore it is additionally recommended to use algae wraps. You can buy them not only in a specialized store, but also in any pharmacy. For one procedure, several sheets of kelp will be enough, which are pre-soaked in water and applied to problem areas. Algae are fixed with a layer of plastic film. After about an hour, the compress is removed and the skin is rinsed with water, preferably a contrast shower. At the end, be sure to apply a moisturizing lotion or skin cream.
It is important not only to know about what tools and techniques will help to tighten the inner thigh, but also what absolutely must not be done. It is forbidden to apply to this area any warming creams designed to combat cellulite. Also, do not rub this area too aggressively with a massage glove or do a tingling massage. The fact is that in this area there is a very sensitive, thin and delicate skin, while the vessels are very close and as a result, ugly and painful bruises may appear on the body.
Only a competent and correct approach will help to tighten the inner thighs and get rid of the signs of cellulite. for this, it is enough to regularly play sports, monitor your diet, completely excluding harmful and high-calorie foods, including sweets, from the diet.
