To be always in shape, you need not only to eat right and give up sweets, but also to lead an active lifestyle. Exercises for weight loss a lot, but not all of them are effective, especially when it comes to individual areas of the body.
First place among the problem areas deservedly takes the stomach, and the second - 90% of women give the inside of the thighs. Putting it in order is the hardest.
Exercises for slimming the inner thighs
Slender inner thighs do not achieve normal physical activity. Most women who do not have problems with excess weight, are dissatisfied with this particular part of their bodies. Common exercises such as running, Nordic walking and a treadmill train only the upper surface of the thigh and buttocks.
Athletic trainers call the inner thighs "lazy" because it is not involved in most leg training exercises. Fat deposits there are present even in the thinnest girls.
If you can not go to the gym, classes aimed at tightening the inside of the legs can be done at home. Cardio load tightened, and strength training will strengthen the muscles.
If you correctly choose a set of exercises, the inner part of the hips tightened in a matter of days. Exercises for the legs, which are offered below, will take no more than an hour per day, but the result will exceed all expectations.
The importance of warming up
Many people underestimate the importance of warming up. It allows not only to warm up the body and prepare it for intense physical exertion, but also saves it from stretching the muscles.
Note the following exercises:
- Turns the body.
- Stretching the legs.
- Running on the spot.
- Jumping
- The slopes of the case.
It is useful to perform the rotation of the limbs and pelvis. Movement should be smooth, not sharp. The warm-up time must be at least 10 minutes. During this time, all the muscles of the body wake up and fill with energy.
Nutritionists recommend training in the morning or evening. If classes are scheduled for the morning period, then breakfast before training is not recommended. Drink a glass of water, and it is better to have breakfast not earlier than one hour after the end of sports exercises.
Sports trainers recommend drinking a decoction of ginger with honey and lemon before training. This tool very effectively heats the internal organs during exercise.
The most effective exercises (TOP 5)
There is a unique set of exercises, which allows not only to focus on the inner part of the thigh, but also activates the abs and strengthens the back muscles. These exercises allow you to get a good stretch with regular exercises and give the muscles of the legs relief. Use a jump rope to warm up and drink a glass of water at room temperature before starting your workout.
Follow the basic rules that will help improve the effectiveness of classes:
- Watch your breath. It should not be intermittent.
- Watch your pulse. In no case can you heavily load. If your muscles get stuck, then the next morning it will be difficult to even get out of bed.
- Distribute the load incrementally. In the first lesson, do each exercise according to the standard: 15 times in 2 sets. Every day, increase by 5 repetitions.
- Proper exercise is required.
- It will be difficult the first three days until the body gets used to the loads.
Below is the technique of each.
Plye squat
Squats tighten the entire lower body. You can get not only a strong inner thighs, but elastic buttocks. Squatting "plié" designed specifically for the problem area of the hips. Additional equipment will help you in your classes: weights or a barbell. Exercise is not easy, it requires basic training.
Stand up straight. Put your legs shoulder-width apart. Socks should look in different directions. Keep your back straight, slightly arching her in the lower back. Take a deep breath and go down in a deep squat. Once at the bottom, freeze for a few seconds, then exhale and slowly return to the starting position.
On a note! You can enhance the effect of exercise, if you get up on the socks below. This will allow you to find the perfect form of caviar. Do the first training without additional weight, and in subsequent classes you can already connect additional equipment.
Lunges to the side
Lunges of any plan give a serious load on the legs. Lunges to the side, like no other, well pump up the inner part of the thighs. During lunge, the main load falls on the hips and buttocks and the subcutaneous fat is burned.
Stand up straight. Your legs should be shoulder width apart. Tighten your abdominal muscles and straighten your shoulders. Take a deep breath. On the exhale, sit down on one leg, throw the other aside, not abruptly, but confidently. In this case, the knee of the leg on which you squat must be bent, but not touch the ground. The rack should resemble a compass that wants to make a turn around its axis. Being at the bottom, stand still for a while; the longer, the better, and return to the starting position to lunge with the other leg.
On a note! Exercise is simple. You can strengthen it with dumbbells.
Clamp the ball
For this exercise you will need a fitness ball. It can be purchased at any sports store. Here the main thing - to coordinate their movements, and endurance will be most welcome. The main focus is on the inner thighs and gluteal muscles. A month of regular workouts will turn your legs into a work of art.
You need to lie on your back and bend your knees. Spread the legs apart and fix a fitness ball between them. The main focus of the ball should fall on the knee area. Take a deep breath and try to squeeze the fitness ball with your feet as much as possible. Stand in this position for a while, then relax and repeat the procedure.
On a note! This exercise can be done in a sitting position. Only in this embodiment, make sure that the back was straight.
Swing legs lying on your side
Waving your legs while lying down is one of the most famous and “ancient” exercises, but effective and uncomplicated. There are several options for execution. Consider the method that will maximally strain the inside of the legs and tighten the area of the buttocks.
You need to lie on a flat surface on one side. The emphasis is on the elbow joint of the arm and thigh, which is closer to the floor. Put your free hand on your stomach, you can feel by it how the tension of the whole body goes when performing the task. Legs in the initial position are even. Raise your legs up to the maximum height, which allows stretching. Lock your legs in the air. Smoothly lower and repeat in a second.
On a note! During this exercise, you can safely watch TV and engage in your body. The more strokes, the stronger the muscles. The main thing is not to overdo it.
"Scissors"
This exercise is considered the easiest of all, but it does not reduce its effectiveness. In addition, almost all the muscles of the lower body will be involved here. Endurance will help make "scissors" for a longer time. Increases the tone of the whole body.
You need to lie on your back and stretch your arms along the body. Then raise your legs up so that the tilt of the body is at a 90 degree angle. We take a deep breath and spread our legs in different directions. We exhale and with one movement we cross our legs between ourselves and we immediately spread to the sides. Repeat the movement. The same foot must first be above, then below.
On a note! Options for this exercise are also many. The main thing is that the movements should not be sharp, so that the muscles will not stretch.
Recommendations in the implementation of training
You need to do it regularly - this is the first and basic rule.
For your convenience, you should purchase:
- Gymnastic mat - will get rid of bruises.
- Geary - make exercises more effective.
- Fitness ball - for practicing with the ball.
- Jump rope to warm up.
- Ginger and honey for brewing tea.
Do not forget that you need not only a smooth entrance to the workout, but also a smooth exit. Take short breaks between exercises. If you want to drink - drink, but only plain water. The total duration of the workout should be at least 45 minutes.
Remember that to strengthen the muscles and get rid of excess fat there are lots of additional procedures:
- Wrapping
- Hot scrubbing.
- Sauna.
- Cold and hot shower.
- Pool.
We must not forget about food, which must be balanced and contain mainly natural products: fruits, vegetables, beans and dairy products. Less fried foods, especially after six, and more positive.
