10 Best Inner Thigh Exercises To Sculpt And Tone Your Upper Legs
The inner thigh is a concern for all women: unfortunately, the fat that
accumulates in this area is one of the most difficult to fight because the
adductors (this is the name of the small muscles inside the thighs) are
not very stimulated in everyday life.
We offers you 10 easy and effective inner thigh exercises that you can do
at home to tone legs !
1. Ball
● Sit up, back straight and belly in. Place a ball between your
knees.
● Apply pressure on the ball, first slowly (20 repetitions), then
quickly (20).
● Contract your buttocks and thighs: the movement does not start by
squeezing your knees, but by contracting your leg muscles.
● Exhale as you hold the ball, keeping the stomach inward to work
the pelvic floor, abdomen and adductors.
2. Elastic
● Tie the fitness elastic around a chair or piece of furniture. Legs
semi-bent so as not to arch your back, stomach in and hands on
hips.
● You can use ankle weights to enhance the workout. Insert your left
leg into the elastic and place it over your knee.
● Spread your legs and bring the weight slightly over your right
leg.
● Close your left leg by moving it to the right without moving your
pelvis.
● Repeats: 20 with your left leg and 20 with your right leg.
3. Skating
● Stretched out with your back resting on your elbows, bend your
knees and place two towels under your feet.
● Pressing with your feet on the floor, open and close your
legs.
● Repeat 20 times.
4. Frog
● Place your belly on the floor, open your legs, bend them and bring
your heels close together so that they touch.
● Press your heels against each other (the picture shows how to
correctly execute the press). ● This is isometric work.
● Hold the press for 20 seconds. Relax 20 seconds and repeat the
exercise 3 times.
5. Cross your legs
● On all fours, rest your elbows on the floor, looking down, being
careful not to arch your back.
● Lift your right leg straight in the extension of the back.
● Move the straight right leg to the left until it touches the
outside of the mat with the toe of the foot.
● PS: be careful not to move your torso and pelvis.
● Repetitions: 20 to the right and 20 to the left.
6. Squats
Standing, bring your torso forward and rest your hands on a piece of
furniture or a chair. Lift the extended right leg and bring it to the
extension of the back.
● Bring the leg to the left and try to make the toe touch the
floor.
● PS: be careful not to move your pelvis.
● Repetitions: 20 to the right and 20 to the left.
7. Open legs
● Lying on the floor, lift your legs straight, at 90 degrees to the
floor, with your back flat on the floor.
● Spread your legs without moving your pelvis, toes pointed
out.
● Return to the starting position.
● Repetitions: 2 times 20.
8. Opening with ankle weights
● Lying on the floor, weights at your ankles, raise your legs
extended at 90 degrees, with your back flat on the floor.
● Spread your legs without moving your pelvis, toes pointed
out.
● Repetitions: 20.
9. Sequence
● Lying on the floor with weights on your ankles, lift your legs
extended at 90 degrees. Spread your feet like a ballerina so that your
heels touch each other.
Toes extended, cross your legs to the right.
● Cross legs to the left.
● Switch quickly between the cross impulses.
● Repetitions: the sequence should be repeated 20 times.
10. Sumo squat
● Always with the weights at your ankles, start standing with your
toes open at 45 degrees.
● Bringing your arms forward, perform a side squat to the right and
place your thighs almost parallel to the floor.
● Return to starting position.
● Repetitions: alternate 20 side lunges to the right and 20 side
lunges to the left.
Now you know what are the most effective exercises for inner thigh and to
tone your legs, so all that’s left to do is practice!
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friends, they will thank you later when they get shapely legs!
