How to pump up the outer head of the biceps: a short workout. How to pump up your thigh muscles How to pump up your outer thighs exercises
As is known, one of the most problem areas female body The areas most susceptible to fat deposits are the outer thighs. But imagine perfect figure, which every girl dreams of, is impossible without elastic, pumped buttocks.
You can give your hips the desired shape using special exercises, which help to easily get rid of the hated “ears” on the sides.
The thigh is located between the knee and the hip joint, it forms part lower limb human body.
The outer part consists of muscles whose function is to ensure the functioning of the leg backwards and to the side. You can see them as an attractive roundness on the side of the hips.
Getting Started Searching and Executing physical exercise, you need to figure out the basics of successful training.
The effectiveness of training is as follows:
- regularity;
- direction;
- attention to details;
- gradual increase in load.
The first thing you need to remember is regularity - it is the most important factor in performance.
Ideally, you should exercise every day, but if this is not possible, you can set aside 3 days a week for this. In this case, you need to understand that the result will be more long-awaited in time.
During training, do not forget to pay attention Special attention to work those muscles that need to be tightened.
Here you just need to listen to your own feelings: if you feel that the load is directed more towards the desired areas, then you are going to in the right direction.
When performing exercises on outer part the hips will tense as much as possible lateral muscles legs
Important to remember! It's the little things that often make the difference. Make sure that the squat is low enough, your feet do not leave the floor, the angle of lift is maintained correctly, and the leg rises as high as possible during the swing. Thus, you can influence the speed of achieving the final result.
Over time, try to increase the load step by step. The main assistant here will again be personal feelings: if you feel that you need less effort to complete the exercise than before, raise the bar. For example, 10 swings over time should inevitably develop into 15, and later into 20.
Exercises for the outer thigh at home
Exercises for the outer thigh can be done at home and even at work., if there is the necessary space and time, so they act as a real salvation for women who do not have the opportunity to visit the gym. You will need dumbbells, a mat and positive attitude.
Exercise 1. Leg swings
To perform the first exercise you need to stand straight with your feet shoulder-width apart and your arms extended in front of you. The feet should be parallel to each other.
When swinging your legs, you must ensure that they do not bend at the knees.
Bend right leg at the knee and swing sideways and upwards, trying to reach the elbow. The next swing is done in the same way, only with a straight leg. You should start with 10 approaches for each limb.
Exercise 2. Leg Raises
The next type of outer thigh exercise will require a similar starting position as the previous one. The right foot should be placed on the toe, turned to the right, and raised back as high as possible.
To perform the exercise, you can use a support to ensure maximum abduction of the leg back. Having brought your leg to the highest possible point, put it back. To begin with, 15 approaches for each limb will be enough, then their number should be increased.
Exercise 3. Squats
No set of exercises for the outer thigh is complete without squats. The main rule is not to stand on your toes. Try to squat as low as possible, with a straight back, keeping your arms bent in front of you.
To start, 10 squats will be enough. The main advantage of this type of exercise is that it is beneficial not only for the outer thigh, but also for the entire body.
Exercise 4. Lunges
The leader among effective exercises are lunges. Do long steps to the side first with the right and then with the left foot holding your arms parallel to your body. Use dumbbells for weights.
Remember to keep the unused limb straight. You should start with 10 lunges on each leg, 3 sets.
Lunges can be not only lateral. You can perform them forward alternately with each leg. At the same time, you need to put your legs out as far as possible. Faithful helpers here you will find dumbbells that will only increase the effectiveness of your training.
Pay attention to your posture - your back should be perfectly straight. Take a breath with every step. Do not try to lunge suddenly; it is better to give preference to smooth movements. As for the number of lunges, experts also recommend doing 3 sets of 10 times.
Exercise 5. Raising the knees
For next exercise you need to kneel down. For maximum effectiveness, place the bulk of your weight in your arms and straighten your back. The knee rises up at an angle of 90º.
Do the same with the other leg. Muscles must be in constant tension. Experienced trainers advise starting with 20 raises of each knee with the condition of subsequently increasing the load.
Exercise 6. Raises
Leg raises are also quite effective when done to the side. To do this, you need to lie down on the mat, turn on your side and raise the limb lying on top as high as possible.
Then you should turn on the other side and perform a similar operation with the opposite leg. You can start with 10 swings with each leg.
Exercise 7. Keeping your legs raised
You can complete the workout and relieve muscle tension by turning over on your back and lifting your limb up perpendicular to the floor.
Exercises for the outer thighs in the gym
Some women prefer gym classes to home workouts, considering them more effective and giving faster results.
In addition to training on exercise machines, exercises on the outer thigh on a fitball are very popular.
A set of exercises on a fitball
| Initial position | The essence of the exercise | Number of exercises |
| Your back to the fitball with your arms extended forward. You will feel more comfortable if the ball is placed in the corner of the room, since this way it will not slip out from under you. | Bend one leg at the knee and lift it to a height of 15-20 cm above the floor. After this, without sudden movements, bend the other limb and perform squats so that the buttocks touch the ball. If you are no longer new to this type of exercise for the outer thigh, raise your knees higher or give preference to a smaller ball. Also in this situation, dumbbells that act as weights will help you out. | To start - 7-10 squats |
| The ball is between the wall and your body, which should be in contact with it in the lumbar region | From the starting position, you should lift your hips up. You can understand that the end point has been reached and you should go back down by the fact that the body is stretched into an even line. To achieve maximum results, pay attention to the abdominal and leg muscles - they should be tense. Body deflection at correct technique present in the hip joint. It is worth noting that haste here will be unnecessary and will only spoil the effect, so try to hold the final position for 3-5 seconds. | It’s worth starting with 10-12 times, then you can increase this number up to 20 times |
| Lying on your side with support on your elbow. The ball is on the floor under the feet. | Inhale and lift your hips off the surface. Lifting should be carried out until the body is completely straightened. To make the exercise easier, you can use a smaller ball. | |
| Lying on your stomach. The fitball is located under the hips | Take turns lifting your limbs up, holding the floor with your hands. As for your legs, you can keep them in a position that suits you - straight or bent at a 90º angle. | 15-20 times for each limb |
In the gym, in addition to the fitball, there is a high probability of finding many other units that will help you tone your outer thigh muscles. It's about about simulators.
One of the most effective in terms of load on the external surface is a simulator designed for bringing and spreading the legs.
Exercise on the simulator 1. Reduction and separation of legs
Note! Incorrect use of this simulator can ultimately lead to zero results. First of all, adjust it, take care of the working weight and the width of the seat.
When doing exercises for the outer thighs, keep your back straight and your legs at right angles. Exhale and slowly bring your legs together until the rollers touch each other, and then slowly open your legs.
Exercise on the simulator 2. Standing leg abduction and extension
Many fitness centers have machines that allow you to perform a similar exercise in a standing position.
Before performing the exercise on the simulator, you should set the optimal load so as not to damage the ligaments and muscles. It is worth noting that the advantage of this unit compared to the previous one is that it not only has the necessary effect on the desired area, but also accelerates blood flow and saturates the muscles with oxygen.
To fix the legs, the simulator in question has special footrests. You need to grab the handrail with your hand. Further you should move your leg to the side.
Exercise on the simulator 3. Stepper
Important to remember! In addition to specialized ones, gyms have many universal exercise machines that allow you to keep your outer thighs in an attractive shape. One of them is Stepper.
It perfectly tightens the legs, buttocks and thighs. However it should be treated with caution and not overdo it, otherwise you are guaranteed to have a sprained knee ligament. This category of simulators also includes treadmill and an exercise bike.
Before you start doing the exercises, we recommend that you familiarize yourself with the recommendations of experienced trainers, thanks to whom your exercises will be able to give you the most effective and fastest results.
To increase the effectiveness of your training, you should adhere to the following recommendations:
- combine regular exercise with a balanced diet– this way your hips will acquire the desired look in a short time;
- don't neglect stretching, because it will help relieve tension from the muscles being trained and get rid of painful sensations in the future. You can also avoid nagging pain by taking a bath with sea salt;
- yours best friends there should be various types of massages and wraps. Creams with a cooling or, conversely, warming effect will come to the rescue, cling film and a brush with coarse bristles. Massage should be done from bottom to top, repeating the flow of lymph. Massage cups are no less effective in maintaining skin and muscle tone. To use them, you will need a cream or oil to lubricate the surface to be treated;
- the effectiveness of exercises on the outer thighs directly depends on the internal mood. The main obstacle on the way to beautiful body Often it becomes simple laziness, so the issue of self-discipline is more important than ever here. Try to create a clear training schedule, deviation from which should be perceived as personal weakness. Naturally, the decisive factor here is motivation, the correct designation of which can set you in the right mood and solve all problems with self-discipline. Thus, formulate a clear goal for yourself that you need to achieve at all costs, and classes will bring only joy and satisfaction.
Give your buttocks the perfect look appearance difficult, but quite possible, even if you have never practiced, but have a strong enough desire.
Regular workouts designed to work out the outer surface, combined with a balanced diet and skin care, will help you achieve the desired results in the near future and avoid becoming the owner of the hated “ears”.
Videos with recommendations for performing exercises on the outer thigh
In this video clip experienced trainer gives recommendations that will help you learn how to correctly perform exercises on the outer thigh in gym:
A set of exercises that will help you get rid of bulges on your thighs at home is given in this video:
In this article you will find out the answer to the question: “How to pump up the outer part of the pectoral muscles?” Training, exercises and methods will be described to which the outer part of the pectoral muscles responds best.
Exercises for the outer pectorals
- Exercise for home conditions - push-ups on steps, bricks, chairs, books. The point is that when performing the exercise, you go as low as possible, thereby stretching pectoral muscles, they are pumped up thanks to this. Carrying out this type push-ups, be careful, you can easily pull your pectoral muscles or they can become inflamed due to frequent training in this style, also watch your shoulders, they will also be at risk from this load.
- Exercises for the gym:
- Exercises for the pectoral muscles at the stadium:
- Wide grip dips. In order to pump up the outer pectoral knees must be bent and located near the body.
- Pull-ups with hands shoulder-width apart or slightly wider. The elbows should go forward. The exercise is not popular for pumping up the outer part of the pecs.
Workout in the gym for the outer pectoral muscles
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3 sets of 12-15 reps |
|
The exercise stretches and works the entire pectoral muscle very well. |
Tips for better pumping up your outer pecs
- Before each workout, stretch the pectoralis major muscle very well, focusing on the outer part.
- Perform the exercise in partial amplitude specifically with an isolated load on the external part.
- Number of repetitions for better pumping should be in the range of 15-20 times.
P.S. Do not train the outer part of the pectorals more than once a week; the desire to pump up the muscles can lead to injury. There is a high probability that the working muscles and deltoids may become inflamed.
Beautiful hips are the main component of the stunning figure that a person dreams of. Taking care of the beauty of this part of the body should begin with understanding the device. The thigh is a segment of the lower limb located between the hip joint and the knee. Let's look at the functions of the thigh muscles.
The muscles of the front of the thigh are responsible for many functions. Responsible for straightening the knee, turning the hip outward, abducting it to the side, moving closer to the stomach. The muscles on the back side are the biceps. The functions include maintaining bodily balance, straightening from a bend, and moving the hip back. The muscles of the inner thigh are called adductors and control movement femur inside. The outer surface of the thigh is made up of the abductor and lateral muscles, visible as the beautiful roundness of the sides of the thighs.
Exercises targeting muscles outside hips, will help give shapes that evoke admiring glances. In case of insufficient physical activity and unbalanced diet arise body fat, popularly called “ears”. You can get rid of it by doing exercises for the outer thigh.
The effectiveness of classes depends on regularity. It is recommended to train daily. If such a schedule is not possible, you should do the exercises three times a week, but you will have to wait longer for the results.
During exercise, it is important to look at the muscles that you want to bring to the desired state. If the load is placed primarily on them, the exercises are performed correctly. If the muscles of the front, back and inner thighs are of less interest than the outer surface of the thigh, the greatest tension is felt primarily on the muscles of the sides.
It's important to keep track of details. Whether the squat is deep enough, whether the heels touch the floor, whether it will be possible to raise the leg higher during the swing, whether the angle of lift is maintained correctly - the result and speed of achievement depend on the quality of the exercises.
Gradual increase loads justifiably on time. If the exercise becomes easy, you need to raise the bar. Starting with ten swings, smoothly move to fifteen, twenty. Break into two sets of 20 reps. A gradual increase in load is useful for full training.
It can be done at home and at work, if there is a suitable place. To practice you will need a mat, dumbbells and a good mood.
Possible difficulties during exercises
Training for the beauty of your own legs is pleasant and easy. Small difficulties may arise that are not difficult to overcome. The main trouble that interferes successful training– slight muscle pain. There is no need to be afraid; on the contrary, you should be happy. This means that the muscles grow and strengthen. The pain will soon pass and turn into a pleasant tension of a trained body, sweetly pleasing with the effectiveness of the effort expended.
Among the exercises on the outer surface of the thigh, there are activities that develop the muscles of the inner part. They are also capable of getting sick. To reduce such by-effect, it is recommended to warm up before training. Running (in place), jumping, others aerobic exercise increases muscle temperature, preparing for training.
At first, you will perform “scissors” for a long time, do a large number of swings and lunges, and maintain the quality of movements. If the load indicated in the described exercises is unbearable, it is better to do less, but do it well. Endurance comes with regular training.
When performing exercises aimed at a specified part of the body, one must not forget about the entire body. Are training different groups muscles, it is important to monitor your posture - it is assumed to be straight, and the stomach is supposed to be retracted. It is important to monitor your breathing and speed of movements. Don’t be partial, but don’t hesitate either. The speed corresponds to the degree of load sustained during the exercise phase.
To exercise daily, you need to set aside time for exercise. It is better if the training time becomes regular, for example in the morning. When planning your day, choose a time dedicated to exercise. Leave enough strength for training, correlate it with your diet.
An additional difficulty will be finding a place to exercise. The best option will become gym. Or you can perform the exercises in a place where you can lay out a mat and do wide lunges. It is advisable that the room is well ventilated.
The connection between exercise and nutrition
Get rid of fat deposits, pump up beautiful muscles will help proper nutrition. Limit starchy and sweet foods. Fruits, berries and juices will help replace your favorite buns. As a treat, it is permissible to eat, for example, nuts in moderation.
You should not eat immediately before exercise; you are allowed to eat an hour before exercise. Protein nutrition is recommended: chicken breast, eggs, fish products. Such foods strengthen muscles. You should not eat immediately after training. Within an hour after exercise, the burned calories will be easily restored from eating.
Skip dinner during four hours before bedtime. During sleep, the body rests from the received load, the process of processing food slows down. Food is not digested and turns into fat deposits.
Secrets of self-discipline to achieve results
The beauty of the body directly depends on the inner mood. Make you overcome your own laziness and begin to achieve your cherished goal with diligence and intelligence. Self-discipline is needed by a person who is lazy and does not know when to stop.
In order for the outer surface of the thigh to quickly acquire ideal shapes, remember excessive load interfering with exercise. Excess will lead to pain and will force you to forget about training for a while. It is important to correctly distribute the load and increase it gradually.
The need for internal discipline is greater for a person who does not want to overwork. Remember cases from life where you achieved what you wanted through an effort of will, and it turned out to be pleasant. For example, we learned to ride a bicycle. How much training was required to finally ride beautifully and freely! Then you learned to ride longer and became more resilient. Apply a similar mindset to achieving your own beauty.
It is important to believe in achieving the goal, in the success of the exercises. A reasonable distribution of forces, a focus on results, and the manifestation of will will help you achieve your goals.
People always mentioned my pecs when discussing my physique. Since my chest was the best developed part of my body, you can say that I am an expert on the question of “how to build chest muscles.” Therefore, I would like to discuss with you a couple of methods for improving weak areas of the chest muscles. Many people believe that insufficiently voluminous pectoral muscles are their only drawback. It is very important to pay attention to other aspects. Let's look at some imperfections of the chest muscles.
How to pump up the outer part of the pectoral muscles
If your outer chest muscles are not well formed, they will lack that crucial fullness for which I was so famous. My favorite way to hit the outer part was with dumbbell flyes that specifically targeted that area. First, raise the dumbbells as low as possible without risking injury and stretch as much as possible. Secondly, when returning to the top position, try not to bring the dumbbells together, leave about 30 cm between them (the contact of the dumbbells in the top position eliminates the work of the outer part). Also, to pump up your chest muscles, do dips. This exercise works the outer part perfectly. Go down as deep as possible and don't go all the way up.
When doing barbell bench presses, use as wide a grip as possible to load the outside. Again, touch the barbell to your chest and try not to straighten your arms fully at the top to maintain tension.
We pump the inner part of the pectoral muscles
Block crossovers are especially good on the inside because you keep tension in the muscles when your arms touch each other. In the lower position, it is very important to squeeze the chest muscles. This will create a distinct line down the middle.
You can also use dumbbell flyes and barbell bench presses to target the inner area. For flyes, make the dumbbells touch each other at the top position and tighten your pecs for 2-3 seconds. When pressing, just use narrow grip(shoulder-width apart or slightly less) and spread your elbows to the sides.
Strengthening the upper part of the pectoral muscles
You probably know that incline presses and flyes are great for building your upper chest. It would seem like ordinary exercises, but they can be made special. I did this by changing the angle of the bench with each set. I started at 15°, then moved up to 25°, then 35° and finally 50°. I very often performed two, sometimes three sets of each bench position. So no part of mine upper area did not escape the load.
I also highly recommend incorporating heavy days into your routine to develop maximum upper chest size. For example, once a week I did super-heavy bench presses and flyes, no more than 5-6 reps per set. In addition, to pump up the chest muscles, I used extra load in my program - drop sets, forced repetitions, rest/pauses.
It happens that on the scales you can see an excellent result, but in the mirror you see too massive thighs “ears”. In general, you will have to do fitness, in particular, include exercises for the outer thigh in your program.
Effective exercises for losing weight on the outside of your thighs
Are you upset again when trying on skinny jeans? It happens that an excellent result is visible on the scale, but in the mirror you see too massive hips, “ears”, flabbiness, and fat. Diet alone will not help your body. You need to tone your muscles and speed up your metabolism. In general, you will have to do fitness, in particular, include exercises for the outer thigh in your program.
Naturally, you think that the side surface will become slimmer due to some special movements. Doing exercises on the outer thigh and only them is a typically “folk” idea. You won’t even find this very outer surface in any fitness reference book. The thigh muscles are traditionally divided into anterior, medial and back surface. We are interested, oddly enough, in the “front” ones: they work in conjunction with a small tensioner fascia lata when you do exercises for the outer thighs.
Fat deposits on the side of the leg, also called “ears,” cover part of the quadriceps and sartorius muscle. And most often - and part gluteal muscles at the place of their attachment to hip joint, and part of the hip flexor muscle. What to wave? Usually, looking for ear exercises is a rather thankless task. What you find is unlikely to seriously improve general form. For effective weight loss in the thighs you need to reduce the overall percentage of body fat and tighten all the leg muscles.
The best exercises to remove thigh loops are a mix of strength, jumping and aerobic movements. There are only 7 exercises, and your leg workout will fit in 20-30 minutes with a warm-up and cool-down, but visible results can be seen after 4-6 weeks.
Seven of the best exercises for the “ears” on the hips
When to practice: it doesn’t matter - in the morning or in the evening, the main thing is at least an hour after eating. You can incorporate these movements into your strength plan by performing them at the beginning of your workout. Don't do a set of outer thigh exercises on a cardio day, as most of them put so much stress on your legs that you won't be able to run or even walk as hard as you can.
Equipment: a timer (you probably have it on your phone), a jump rope, 2 dumbbells of 5-10 kg each (if you need it lighter, it’s better to do it without weight at all), a rubber mat under your feet for jumping, sneakers.
How to do: We perform the exercises one after another. We set the timer so that the first bell sounds after 40 seconds, the second after 20. We do the first exercise for 40 seconds, and then “according to the text.” At the end of the circle, rest for 60 seconds, repeat 4-5 times. Warm up by jumping rope for 5 minutes. In the final we perform the “corner”, “boat”, “cat” from bodyflex, possibly with breathing.
Exercise 1. Classic squat
Time: 40 seconds
For what: tightens all leg muscles, burns a lot of extra calories, warms the tensor fascia lata, protects against injuries
We stand with our feet hip-width apart, toes naturally pointed apart. Dumbbells in hands along the body. We squat until our thighs are parallel to the floor, as if we were sitting on a low chair. We stand up while exhaling.
Exercise 2. Plyometric squat
Time: 20 seconds
For what: burns fat
We throw the dumbbells, do the same, only at the point “Thighs are parallel to the floor” we sharply jump up, and then softly land on the front of the foot. We do not straighten our knees completely, and do not strive to assume a “skier pose” (artificially parallel feet).
Exercise 3. Abduction squat
Time: 40 seconds
For what: strengthens all leg muscles, plus trains the tensor fascia lata in isolation
We perform a squat, dumbbells in our hands, at the lowest point we transfer the weight to left leg and, getting up, move the right thigh clearly to the right and up. Imagine lifting your leg up a wall, without swinging back and forth. Repeat, alternating legs.
Exercise 4. Kick-side
Time: 20 seconds
For what: burns fat
Do you watch action movies? Yes, this is it - take turns fast strikes foot to the side. Strike with your heel, not your toe. First, we slightly shift the body to the left, transfer the weight to the left foot, retract the abs, lift off the right leg, move it to the right, bring the heel to the buttock, bending the knee, and from there push-kick the heel to the side. We repeat.
Exercise 5. Lateral leads
Time: 40 seconds
For what: you wanted exercises for the outer thighs?
We lie down on the floor on our right side, left hand We place the dumbbell along the body, slowly move it away and bring the thigh up.
Exercise 6. Running with high knees
Time: 20 sec
For what: burn fat
We get up and go for a short jog, try to do everything gently, don’t knock your feet
Exercise 7. Jumping rope
Time: 40 sec
For what: maximize calorie expenditure
We jump as comfortably as we can, the main thing is not to fully extend our knees, don’t forget to breathe, and don’t jump on a flat foot.
After completing all seven exercises, take a minute's break and start again from the first. In total you should get 4-5 approaches.
Summary
Surprised? You've probably read on other sites about easier exercises for the outer thigh. Why make it so complicated? The most radical fitness pros only recognize squats with weights of at least 50% of your body weight as exercises for the outer thigh. The problem is that 80% of fitness trainers with training in anatomy and physiology will force the client to do complex movements that burn a lot of calories and work the legs as a whole. And advisors from the Internet will recommend abducting the leg to the side as best exercise for the outer thigh.
The truth is that fat deposits and flabbiness are a consequence of a lack of tone not only in the quadriceps (this is rare), but also in the muscles of the buttocks, hip extensor and other muscles. So exercises from the ears only work when the entire “bottom” is involved. Well, the notorious hip abductions are a panacea for fat that works if a person is on a super-strict low calorie diet. In other cases, they burn too few calories. By the way, even really hard workouts do not give you the right to increase your caloric intake significantly. While training with our plan, eat as usual. For those who don’t know, this is an average of 1600-2000 kcal, depending on height, age and weight. published
