Want to get your thighs in shape but don't have time for the gym? Learn how girls do their hips at home to get an attractive figure. You probably know that the people call the thighs the part of the leg between the knee and hip joints. For girls, this is one of the problem areas on the body. It is here that large fat reserves are deposited. As a result, the legs lose their attractiveness, and no girl wants to allow this.
Many people believe that it is impossible to reduce the amount of fat on the thighs, but this is a completely wrong assumption. To achieve this goal, you need to work on the muscles of the buttocks, as well as the inner and outer thighs. When you combine training with proper nutrition, you can achieve excellent results.
Exercises for the muscles of the inner thigh
The inner thigh is the most problematic area on the girl's body. The body first of all creates fat reserves here, and it is very difficult to get rid of them. The situation is aggravated by the fact that in this part of the leg the skin is quite tender and quickly becomes flabby with the accumulation of fat. However, it is necessary to do exercises for slimming your thighs at home.
If you don't pay enough attention to the inner thigh, you won't be able to make the legs attractive. We will now take a look at the best movements to help you solve your inner thigh problem.
- Lunges. The legs are located at the level of the shoulder joints, and weights should be taken in the hands. Having taken a big step forward, sit down as low as possible. After that, return to the starting position and perform the movement on the other leg. For each leg, 10 repetitions should be done.
- "Ball". It is necessary to hold a small ball between the thighs and squeeze it as tightly as possible. After that, relax the muscles and repeat the exercise. The total number of repetitions is 15. You can also perform the movement while sitting or while walking.
- Squats in first position. First position refers to ballet, and in this position, your heels should be close to each other and your toes spread out to the sides. Make sure that your back is straight, and your gaze should be directed straight ahead. Perform squats from this position, dropping as low as possible. If you find it difficult to maintain balance, you can hold onto the back of a chair or a wall with your hands.
- "4-ka". You need to lie on your back, straightening one leg, and the other should be bent at the knee joint. Start lifting your straightened leg, and then lower it. Perform the movement at a slow pace.
- Deep squats. The legs are set wide, and weights are clamped in the hands, but if you have not previously played sports, then start training only with your own body weight. Go down until the knee joints are bent at right angles.
- Mahi in the supine position. Take a position lying on your side, resting your head on one hand. The second hand is near the body, and the legs lie one on top of the other. Swing your upper leg in a vertical plane. The exercise does not allow the muscles to be loaded to the maximum and therefore it is necessary to work in a multi-repetitive mode. The number of repetitions should ideally be one hundred. You can also use leg weights.
- Swing in a standing position. Put your hands on a chair or a wall and swing to the side, back and forth. The execution of the movement is slow, and the number of repetitions is similar to the previous exercise.
- Mahi in the prone position with dilution. Take a supine position with your legs up. Begin to perform leg extensions to the sides, without bending them at the knee joints.
It is very important to complete this set of exercises for slimming thighs at home with stretching.
Exercises for the muscles of the outer side of the thigh
The outer thigh is a little easier to work out compared to the inner thigh, but you should not count on quick results. If you do exercises for slimming your thighs at home every day, you will noticeably improve the appearance of this particular part of the leg.
- Abduction squat. Take a standing position with your legs wide and keeping your back straight. Perform squats to parallel with the ground. After that, it is necessary to transfer the weight of the body to the right leg, and take the right leg to the side-up, as if you are going to climb the wall. One repetition must be performed for at least 40 seconds.
- Side kick. The starting position is similar to the previous exercise for slimming your thighs at home. Begin to shift your body weight onto your right leg while lifting your left leg off the ground. When the knee joint of the left leg is at the level of the abdomen. It is necessary to bend it and bring the heel to the buttocks. After that, hit to the side, but the toe does not extend.
- Mahi using weights. Take a position on your side and hold the dumbbell with your upper hand, placing it on your thigh. Begin lifting your hip with a total of 40 reps in each direction.
- Running in place. When running in place, the knee joints must be lifted as high as possible. The repeat duration is 20 seconds.
- Jumping rope. Here you have to remember your childhood years when you jumped rope. Note that to prevent damage to the ligaments, the movement should be performed in shoes and slightly bend the legs at the knee joints.
- Jumping out of a deep squat. Sit down to the parallel of the thigh with the ground, after which a jump should be made from this position. For a soft landing, your toes should be the first to touch the ground.
All the exercises described above for losing weight on the thighs at home, you need to perform without pauses one after another. When one circle is completed, rest for a minute and repeat the whole complex from the beginning. This should be done from four to five circles.
A set of exercises for slimming the thighs and buttocks
The female body has a special constitution and adipose tissue is mainly located in the lower part of the body. In addition, the inactive lifestyle of many people contributes to the accumulation of fats. To make your legs attractive, you need to do exercises for slimming your thighs at home, while developing the muscles of the buttocks.
- Static squats. Take a standing position near the wall at a distance of one foot. Legs are at the level of the shoulder joints, and lean against the wall with your back. Shift your weight onto your heels and squat as if you were sitting on a chair. If you have a fitball, you can use it by placing it between the wall and your back.
- Raising the pelvis. Take a supine position with your knees bent and your feet flat on the ground. Begin to raise your torso, resting on the ground with your shoulder blades and feet. While doing this exercise for losing weight at home, you need to strain the muscles of the buttocks. If the movement is very easy for you, then you need to use weights. Do three sets of 10 reps each.
- Swing back. Get into a knee-elbow position and start lifting one leg. While performing the movement, tense the muscles of the working leg.
- Scissors. Lie on your side with your legs extended. Raising your legs slightly and tensing their muscles, perform movements imitating scissors. The number of repetitions is ten.
Starting to perform the above exercises for losing weight at home, you should remember that it will take you time to get a good result. Sometimes you can find on the Internet complexes of movements, which, according to the authors, can bring results in one or two weeks. Do not believe such statements.
Muscles are difficult to train, especially for girls. If you want to make your figure as attractive as possible, then you need to combine strength and cardio exercises with proper balanced nutrition. This is the only way you will be able to pump muscles and get rid of cellulite and fat. It is also important to remember that classes should be regular and after you are able to achieve your goals, the training should not be stopped. This way you can maintain the achieved results at home and always stay in great shape.
For more details on losing weight in the thighs at home, see this video:
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