Exercises for the inner thigh muscles. The best home exercises for the inner thighs

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Do you want to achieve slender, toned legs, but you still have fat? inside Are your hips keeping you from getting closer to your desired goal? We offer you a unique selection of exercises for the inner thigh without equipment + ready plan activities that can be done even at home.

Ready-made training scheme for the inner thigh

On the inner side of the thigh are the adductor muscles of the thigh, which are most effectively worked through isolation exercises. But for losing weight in the inner thigh in addition to strengthening the adductor muscles, you must also eliminate the fat layer, which is located above the muscles.

We offer you a ready-made training scheme that will help you not only effectively work the adductor muscles, but also enhance the fat burning process.

This circuit includes 3 types of exercises for the inner thigh:

Exercises that are performed while standing (squats and lunges)
Cardio exercises (with emphasis on inner part hips)
Floor exercises (leg raises and raises)

It means that your workout should be divided into three segments of approximately equal time. For example, if you exercise for 45 minutes, then spend 15 minutes on each exercise group. If you train for 30 minutes, each segment will last 10 minutes. Thanks to this exercise regimen for the inner thigh, you will tighten your muscles, reduce body fat, and improve the lines of your legs.

Below are visual pictures of exercises for the inner thigh and ready-made execution schemes. You can take our version of classes, or you can create your own own program. But before moving directly to the exercises, let's clarify some points about the features of training on the inner thigh.

Questions and answers on inner thigh training

1. What if I'm a beginner?

If you are just starting to exercise, then allocate no more than 15-20 minutes a day for training. Take breaks, keep a moderate pace and gradually increase the time, number of repetitions and complexity of the exercises.

2. What if I don't like cardio exercises?

5. How can you complicate the proposed exercises?

You can easily make inner thigh exercises more challenging by using leg weights or (although dumbbells are not suitable for all exercises). You can also use a fitness band - this is one of the most effective devices for strengthening your leg muscles.

6. How often should I do inner thigh exercises?

Exercise no more than 2-3 times a week. On average, it is enough to devote about 1 hour per week to the problem area. It is also very important to train not only the adductor muscles, but also the quadriceps, hamstrings, corset muscles and gluteal muscles. It makes no sense to exercise only a separate muscle group - you need to train the whole body. Be sure to check out:

First segment of the workout: standing inner thigh exercises

During squats and lunges, watch your posture, your back should remain straight, your knees should not go beyond your toes. Also try not to tilt your back forward or arch your lower back, otherwise the load on your leg muscles will decrease. If you lack hip rotation (knees do not point in opposite directions), It's OK. Choose the most stable position possible for you. Perform inner thigh exercises within your capabilities.

If you have trouble maintaining balance in the plie squat (with legs spread wide and feet turned out), That you can use a chair as a support. This selection of exercises will help you not only work your inner thighs, but also your gluteal muscles and quadriceps.

2. Plie squats with one toe raise

Execution diagram

We offer you 3 options for combinations of exercises to choose from. The number of repetitions is indicated next to the exercise. If you are a beginner, do the minimum number of repetitions.

Your workout will consist of 6 exercises, which are repeated in 2-3 circles. Rest between exercises for 15-30 seconds. Rest between circles for 1 minute.

Example 1:

10-15 times on each side

Example 2:

Plie squats with one toe raise (right leg): 20-30 reps

10-15 times on each side

Plie squats with one toe raise (left leg): 20-30 times
Side lunge on toes (right leg): 10-20 times
Side lunge on toes (left leg): 10-20 times

Example 3:

Side lunge (right leg): 15-25 reps
Side lunge (left leg): 15-25 reps

10-15 times on each side

You can alternate between 3 options for inner thigh exercise combinations, choose just one option, or create your own exercise plan. After completing the segment with squats and lunges, we move on to cardio exercises for the inner thigh.

Second segment of the workout: cardio exercises for the inner thighs

Plyometric (jumping) training is one of the most effective ways burning fat in the lower body and shaping slender legs. If you have no contraindications, then cardio training should definitely become part of your fitness plan.

The presented cardio exercises for the inner thighs are formed by level from simple to complex. You can choose only a few exercises that suit your level of difficulty or alternate groups of exercises with each other. Perform exercises only in sneakers!

3. Plank jumps with legs raised

Execution diagram

We offer you 2 options for combinations of cardio exercises for the inner thigh: for beginners and for advanced.

An example of an inner thigh cardio workout for beginners:

Jumping in plank with legs raised

We perform the exercises according to the scheme: 30 seconds of work + 30 seconds of rest (for example, we perform Jumping Jumps with arms and legs raised for 30 seconds, then rest for 30 seconds, then move on to Plyometric Lateral Lunge - 30 seconds, then rest for 30 seconds, etc.). We repeat the exercises in 2 circles, in the second circle we perform a side lunge on the other leg. Rest 1 minute between circles. This cardio workout option will last 10 minutes.

Example of an advanced inner thigh cardio workout:

Plank jump with legs raised

We perform the exercises according to the following scheme: 45 seconds of work + 15 seconds of rest (for example, we perform a Jump into a wide squat for 45 seconds, then rest for 15 seconds, then move on to a Plank Jump with legs raised - 45 seconds, then rest for 15 seconds, etc.). We repeat the exercises in 2 circles, 1 minute of rest between circles. This cardio workout option will last 10 minutes.

After cardio exercises, we move on to exercises for the inner thighs on the floor.

Third segment of the workout: exercises for the inner thighs on the floor

These inner thigh exercises are performed on the floor. They are low-impact and do not put stress on joints and blood vessels, so you can perform them if you are bothered by your knees or varicose veins. While doing the exercises, try to keep your leg muscles tense and your stomach tucked.

Thanks to YouTube channels for the gifs: mfit, Linda Wooldridge, Jessica Valant Pilates, Christina Carlyle.

Execution diagram

We offer you 3 options for combinations of exercises for the inner thigh to choose from. The number of repetitions is indicated next to the exercise. If you are a beginner, do the minimum number of repetitions.

Your workout will consist of 8 exercises, which are performed in 1-2 circles. Rest between exercises for 15-30 seconds. Rest between circles for 1 minute.

Example 1:

Leg raises for inner thigh (right leg): 15-25 reps
Leg raises for inner thigh (left leg): 15-25 times

Example 2:

Circular movements lying on your side (right leg): 15-30 times
Circular movements lying on your side (left leg): 15-30 times
Complicated shell (right leg): 15-25 times

20-25 times on each leg

Advanced shell (left leg): 15-25 times
Leg raises (right side): 10-20 times
Leg raises (left side): 10-20 times

Example 3:

Hip adduction while lying on your side (right leg): 20-35 times
Hip adduction while lying on your side (left leg): 20-35 times
Shell (right leg): 20-30 times
Shell (left leg): 20-30 times
Leg raises with chair (right leg): 15-25 times
Leg raises with a chair (left leg): 15-25 times

You can alternate between 3 options for inner thigh exercise combinations, choose just one option, or create your own exercise plan.

Basic rules of exercises for the inner thigh

Always start your workout with a warm-up and end with stretching. Never exercise without warming up, otherwise you risk injury!
You should feel the target muscles as you perform inner thigh exercises. Keep your body collected and concentrated, do not perform the exercises thoughtlessly and laxly.
Try to change exercises periodically, do not constantly perform the same exercises. Don't let your muscles adapt to the load.
If cardio exercises are especially difficult for you, then you can start your workout with them rather than with squats and lunges. But you shouldn’t put cardio at the end of the session; it’s better to perform local exercises after aerobic exercises to increase blood circulation in the target area of the body.
Remember that the inner thigh will only decrease with overall body weight loss, so reasonable dietary restrictions are a prerequisite for getting rid of fat in this area.
Isolated adductor exercises are very useful for eliminating the problem area on the inner thighs, but don't forget about exercises for the rest of the muscles of your legs and core. With balanced work on all muscle groups, you will achieve your goal much faster.
Remember that fat does not melt in the part of the body that you work hard. The whole body loses weight. But you can help him eliminate problem area, performing interval training and working on body tone.
If you like to do ready-made video workouts, then be sure to check out our selection: Top 25 best videos for the inner thigh.

Video for the inner thigh in Russian

1. How to create a gap between the thighs

2. Exercises for the inner thigh

3. Inner thigh

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious it is:)

Content

Female body- an amazing creation of nature, but even the most beautiful women are sometimes not without flaws. And to us, the representatives fair half humanity does not know about its problem areas. One of them is the inner thighs. The muscles of this zone are practically not used in everyday life, so our task is to train them as much as possible and exercises for the inner thigh will help us with this. Knowledge and skills will help you do them correctly.

General principles of training for weight loss

In order to get rid of cellulite and bring inner surface To get your hips in order, you will have to include highly effective workouts in your weight loss program. Such a complex will not only help get rid of subcutaneous fat, but will also be an excellent prevention of many diseases.

Let's not lie, our main enemy is laziness. But if you want to become the owner slender legs and your goal is to strengthen muscles, then you will have to overcome yourself by starting to exercise. Try to plan your schedule so that you can devote an hour to training three times a week. Training scheme:

simple cardio warm-up;
cardio warm-up medium intensity;
squats;
jumping and push-ups (so-called plyometric exercises);
lunges;
plie (squats);
moderate intensity cardio workout;
exercises for the inner thigh;
combined exercises for muscles abdominals and inner thigh;
stretching.

If you decide to train on your own, without a trainer, then Special attention you need to pay attention to maintaining technique and try not to overload the muscles. Properly selected clothing and shoes are equally important. Even home workouts require specialist advice - consult a doctor and a professional trainer, they will give you qualified advice.

A set of exercises for the inner thigh muscles with photos

Exercises to tidy up the inner thighs are very simple, but the most important condition for their effectiveness is regularity and a large number of repetitions. Here are some simple exercises, which will help you tighten the muscles of the inner thighs and increase their volume. Performing such exercises does not require any special physical training from you.

First task: lie on your back, place your hands under your buttocks. Your back should be as close to the floor as possible. Raise your legs 30 centimeters, spread them, cross your legs. Required condition performing this exercise is tensing the muscles of the inner thighs. Perform 20 crosses, then take a break for twenty seconds, after which do 2 more of the same approaches.

Plie squats give a good effect. They help develop not only the muscles of the inner thigh, but also the gluteal muscles, and also help remove the “breeches”. To perform it, spread your legs wide, turn your feet outward. Your back should remain straight while performing squats. You need to squat until you feel strong muscle tension and your thigh line becomes parallel to the floor. At the bottom point, squeeze your buttocks, then return to initial position. The exercise should be performed for a minute, after which you take a twenty-second break, and then two more approaches.

Lunges are another great way to combat inner thigh fat. They are very simple to perform: standing straight, lunge with your left leg. The pelvis should move back a little, and the right leg should be taut and straight. Then lunge with the other leg, redirecting your weight to it and also forming a right angle at the knee.
Swings are simple and effective home exercises for the inner thighs. Starting position – standing. Lift smoothly right leg and constantly keep it tense, and your back should remain straight. If you have difficulty maintaining your balance, you can lean on the back of a chair. You need to do 15-20 swings with one leg, then repeat the same for the other leg. In total you need to do three approaches.

Lifting legs and buttocks on a fitball

A fitball or gymnastic ball is a wonderful tool for tidying up our muscles and removing excess fat. Exercises for the inner thighs with a fitball are simple and accessible to everyone, and it is especially worth noting that a gymnastic ball has virtually no contraindications.

So, the first exercise with a fitball is to lie on your back, lift your legs up a little and squeeze the ball with them. Keep your muscles tense for about 10 seconds. Repeat this movement five to six times.
Another exercise is squats with a fitball. To perform it, sit on the ball, squeeze it with your thighs, spreading your legs as wide as possible. Stretch your arms to the sides. Slowly stand up, transferring your weight to one leg, while lifting the other one without letting go of the ball. This needs to be repeated for each leg 10 times.
You can also perform exercises with the ball from a lying position. Such ball exercises are very effective and do not overload the spine. And the variety of this group of exercises is very great - you can always choose those that will be most effective in your case.

As an example, watch this video that explains how to make your buttocks more toned and get rid of cellulite:

Exercises in the gym

Classes in gym significantly more effective than exercising at home. Firstly, you are constantly under the supervision of a trainer, who can point out mistakes, and in addition, help with advice. Secondly, classes on special simulators are aimed at developing specific muscles, so the effect from them will be more noticeable than from general exercises performed at home.

Leg abduction and extension

Exercising in the gym is much more effective in pumping up muscles than exercises you do at home. For example, bringing the legs together on a special simulator: when performing this exercise, the adductor muscle is actively involved and, which is especially important for women, the intimate muscles work.

Leg extensions on the machine are aimed at developing the anterior thigh muscles. This exercise is difficult to do at home, so if you want to develop these thigh muscles, then you should turn to professional trainer which will give you a lesson. You can watch an example of performing exercises on the simulator in a short training video:

Squat with dumbbells

In order to make training more effective, familiar exercises can be performed with weights - proper squats, as well as swings, which we have already discussed above:

Bend your leg at the knee and place a light dumbbell on the bend.
If you choose a more complicated version of the exercise, then you need to do no more than 15 swings, and reduce the number of approaches to two.

All exercises for the inner problem part of the thigh with weights should be performed only under the guidance of a trainer. The point is not only that the result of such exercises can be muscle growth, which in many cases is simply not necessary. Exercising with weights places increased stress on the joints and, as a result, may lead to injury.

Video course on tightening the inner thigh at home

Currently, many complexes have been developed that will help you quickly tidy up your legs above the knees. Now you will have the opportunity to learn all the secrets of exercises that help improve your hip line from the video:

Found an error in the text? Select it, press Ctrl + Enter and we will fix everything!

Fat between the thighs is an enemy that can and should be fought. Extra pounds do not allow women to open up, provoke complexes, low self-esteem, and as a result, dissatisfaction with life and chronic depression. An integrated approach will help solve this problem and.

Female peculiarity: why fat is localized below the waist

The lower abdomen and thighs are the main fat depot in the female body. Biologically, the process of increasing subcutaneous tissue in these areas is associated with the need to bear a child.

A girl can gain weight especially quickly in her butt and thighs when sedentary life. Without training, the thighs, including the inner part, become fat, and the skin on them becomes flabby and unattractive. Losing extra pounds on your thighs is not easy, but if you reconsider your usual lifestyle, it is possible.

Causes of fat formation on the inner thigh:

hormonal imbalance;
genetic predisposition;
poor nutrition;
lack of activity;
metabolic and circulatory disorders;
psychological aspect that provokes uncontrolled absorption of food.

Watch a useful video about the peculiarities of female physiology and fat accumulation, motivation and nutrition basics.

How to lose weight in the inner thigh

To reduce body size, you will have to make adjustments to your diet, master techniques and exercise regularly.

Attention! Grueling workouts will not bring results if the priority is fatty, sweet, high-calorie foods.

Nutrition

Huge role in the creation perfect body plays correctly. A well-chosen diet gives stunning results, provided that it becomes part of life and not a forced short-term measure.

To ensure that your diet saturates the body with useful substances and does not provoke fat deposition, adhere to the following rules.

Load up on vegetables and fruits, but keep in mind that the latter contain a lot of sucrose. Choose sour apples, grapefruits, pineapples, oranges, kiwis.
Drink clean water. The daily norm is 2 liters. Forget about sugary carbonated drinks and excessive coffee consumption.
Avoid sweets. Limit your consumption of: buns, sweets, cookies and other things. A sharp refusal of goodies provokes a bad mood and deterioration in well-being. Replace gradually harmful products useful.
Excessive alcohol consumption has a negative impact on your figure.
Reduce your portions, filling yourself with less food.
Add variety to your diet. Let eating become a ritual.

Don't overeat at night. Take your last meal 3-4 hours before bedtime. Avoid overeating.

Exercises

To keep your body in shape, you don't have to buy expensive exercise equipment. All you need is a gym mat, comfortable shoes, clothes and a fighting spirit.

The following will help maintain elasticity in the hips: squats, bicycle exercises, leg swings, lunges.

Sumo squats. The back is straight, legs are widely spaced, toes point to the sides. Hands on the belt. Squat down slowly until your knees form a right angle. Return to the starting position, do not make sudden movements. In a squat, the load goes to the hips and buttocks. Perform the exercise 20 times in 3 sets.
Rifles. Squat down on one leg until your knee is at 90 degrees. The second leg remains to the side. The back is straight, arms are extended in front of you or on the belt. Smoothly roll from one leg to the other. Do several sets of 25 reps. Using weights will increase the load on the inner thigh.
Spreading your legs to the sides. Lie on your back, arms along your body, lift your legs straight up. Spread your legs wide and slowly return to the starting position. Don't make sudden movements. The lower back is pressed to the floor. Three sets of 25 reps.
Swing your leg. Lie on your side, on the forearm of your lower arm. Top hand at the waist, upper leg, bent at the knee, stands on the floor. Raise your straight lower leg with your toe pointed towards you, while turning your heel upward. Repeat 25 times for 3 sets on each leg.

Movement is life, in addition to daily activities, adjust your usual pastime. Instead of lying on the couch watching TV every night or spending endless time on social media, take a long walk.

30 minutes in the fresh air is enough to feel better and slimmer. Do not use the elevator; climbing stairs is good for your figure.

Cycling works out the muscles in your legs well. After a month of regular riding on such environmentally friendly transport or training on an exercise bike, you will see the first results.

Valuable advice! Roller skating not only lifts your mood, but also loads the entire body, removes excess fat from the legs, and, importantly, trains the area between the legs.

Swimming will help you get rid of excess weight and will make the figure proportional. If you do weight loss exercises in water, you will achieve positive results much faster.

Wraps

The procedure can be mastered at home. The effectiveness of the wrap is provided by the heat that affects the thighs. Pores open, the body removes fluid, blood circulation accelerates, and body volume decreases.

There are many ways to wrap your inner thigh. Let's consider two effective and affordable options:

Pour 50 g of algae powder with water until it becomes a paste. Leave for 30 minutes. Take a shower using a body scrub. Apply the mixture to problem areas and wrap tightly cling film. Put it on warm clothes, lie down under the blanket. After an hour, wash off the mixture. Apply anti-cellulite cream.
Heat 3-4 tbsp. l. honey, add 1 tbsp. l. dry mustard or 1 tsp. ground red pepper. Use a few drops of grapefruit, lavender or orange essential oil. The wrapping technique is similar to seaweed wrapping.

Massage for the inside of the legs

A massage that improves lymphatic drainage, normalizes metabolic processes in the body, and restores the structure of subcutaneous tissue will help speed up the process of losing weight.

Attention! Massage on the inner thigh only with your hands, using very gentle stroking movements, since many lymphatic vessels pass through here.

To warm up the massaging areas, use a special cream or gel.

Massage in this area using sliding movements, with light grips of the top layer, stroking from bottom to top. If you are not confident in your own abilities, seek help from a professional massage therapist.

Is it possible to lose weight quickly in a week?

If we're talking about If you want to lose weight in a week, then you shouldn’t expect significant results.

They will help to remove fat from the inner thighs aerobic exercise, run. Exercise at least 3 times a week for 40 minutes. Walking on the steps will help you lose weight in your thighs. Do not put too much strain on your body, as your body will fail. Before intense workouts, be sure to warm up.

If you need to reduce your volume for an upcoming event, you will have to go on a strict diet. But keep in mind that long-term food restriction is stressful for the body.

Jump rope is quick way get rid of extra pounds. Exercise tightens muscles, removes cellulite, and develops flexibility.

Don’t forget to do massages and body wraps, the procedures will help you achieve your desired goals faster.

Useful video

A set of exercises for the inner thighs.

Conclusion

An integrated approach helps to quickly burn fat on the thighs between the legs. Regular workouts and a balanced diet make the skin elastic, toned and attractive. The main thing is not to feel sorry for yourself, but to persistently and persistently create the figure of your dreams.

Publication date: 10-06-2017

We offer you a set of ten exercises for the inner thighs that will help you make your legs attractive for the summer and give you confidence on the beach in a bikini or short shorts.

Leg raises with fitball

Using a strength training ball is a great way to hit a problem area a little more than with regular exercises. But you have to work hard to hold the ball correctly and lift your legs high, then several muscle groups will work at the same time. This exercise for the inner thigh will strengthen the leg muscles and also work the thigh muscles.

Lie on your side on a mat with your arms crossed in front of you. If this is uncomfortable, bend your lower elbow and place it under your head.

Place a large exercise ball between your legs and slowly lift the ball up toward the ceiling, using only the muscles in your thighs and buttocks. Return to the starting position. This counts as one repetition.

Sumo squats

Many trainers recommend these sumo squats (also known as plie squats) to create toned legs. Focus on your inner thighs while doing this exercise. You should feel the muscles in this area working.

Stand with your feet wide apart and your toes pointing slightly outward. Hold a pair of dumbbells in your hands, arms straight, palms down.

Bend your knees until your knees are over your ankles and raise your arms out to your sides just below your shoulders. Straighten your legs and lower your arms at the same time.

Perform three sets of 15 repetitions.

Lying leg raises

This inner thigh exercise may remind you of Jane Fonda's '80s workout videos, but it's one of the most productive exercises for this tough area.

Lying on your side, extend your lower leg, place your right leg bent at the knee in front of you. Support your head with your hand or rest it on your hands.

As you exhale, lift your lower leg. Inhale as you lower it down. Your body must remain in place.

Do 10 reps, then repeat on the other side.

Narrow squats

This exercise will work both your hips and hamstrings.

You should start like this: arms raised to shoulder level, elbows bent, holding dumbbells above your shoulders.

Squat down with your knees bent and your buttocks back, as if you were sitting in a chair. Keep your legs pressed together. Focus your weight on your heels. While squatting, straighten your arms up above your head.

Return to the starting position by pressing through your heels and bending your elbows, lowering the dumbbells toward your shoulders.

Do 3 sets of 15 reps.

Side lunges

During lunges to the side, the pelvic muscles work, as well as the inner thighs.

Hold a dumbbell in each hand, place your feet and knees together, hands on your hips.

Take a big step with your right foot to the right side and lunge low.

Make sure your right knee doesn't go past your toes and hold left leg relatively straight.

Push off with your right foot to return to the start.

Do three sets of 10 reps on each side.

Compression bridge

Lie on your back with your knees bent and keep your feet apart. Place a pillow, ball or toning ring between your knees.

Lift your hips up, keeping your glutes tight. Keep your body straight from your chest to your hips.

Without raising or lowering your pelvis, slowly squeeze the ring 20 times. Lower your pelvis and draw your knees toward your chest to round and relax your back. Then repeat this exercise for this part of the thigh two more times. Do 3 sets of 3 reps.

Sliding to the side

This is an exercise for the legs and buttocks. You will need a disposable plate if you want to slide on the carpet. If you are doing the exercise on a smooth floor, take off your sneakers and wear socks or take a towel.

Stand straight, place your feet close to each other, and place your right foot on a plastic plate. Slide to the right side. Keep your hands in front of your chest throughout the exercise to maintain balance.

Shift your weight to your right leg and slowly bend your right knee. Then slowly return to the starting position.

Perform three sets of 10 repetitions with each leg.

Climber with a towel

The exercise will focus on the abdominal and leg muscles, including the inner thigh.

First, take two small towels and fold them into squares. You will need a place on a smooth surface (wood floor, tile). Stand with your feet on the towels.

Place your hands on the floor and walk your right leg back. Quickly change your leg so that your right leg is in front, your left leg is behind (as in the “climber” exercise, only without jumping, but through sliding).
Do eight reps on each leg.

You can make this exercise more difficult by moving your front knee slightly diagonally.

Circle with your feet

This Pilates exercise will allow you to work out well the right muscles legs, strengthen and lengthen them, make your legs slimmer.

Start by lying on your back on a mat or blanket.

Extend your right leg upward, pointing your toes away from you.

Keep your arms at the sides of your body, pressing your palms into the floor for support.

Step your right leg out to the side, drawing a large circle with your toes. When lowering, the right leg should not touch the floor. Make sure your hips and back are off the floor.

Do the exercise for a minute, then repeat on the other leg.

Special squats

Carrying out this exercise to strengthen this part of the thigh, you will feel like your thighs are burning.

Stand straight, feet together, knees soft. Keep your hands together above your head and your face down on the floor.

Squat down slowly as if you were about to sit down in a chair.

Hold this position, pulsating your tailbone up and down 10 to 15 times.

Keep your legs pressed together.

The exercise can be made more difficult by standing on your toes. Do 3 sets of 3 reps.

The muscles of the inner thigh stretch from the groin area to the knee. They help you walk, run, sit, kneel, etc. Due to bad eating habits, lack of activity or hormonal problems, women accumulate fat on various parts of the body, including the inner thighs.

Unfortunately normal running or cycling do not work these muscles. This article contains the most effective exercises for the inner thigh at home, list of 20 best moves to get rid of cellulite, tone and strengthen the inner thigh muscles. Get ready to say goodbye to constantly chafed inside thighs, painful rashes and pigmentation and fearlessly don vinyl pants and bikinis.

Warm-up

Before you begin the exercises, you need to warm up and stretch. Here's what you can do.

Head tilts - 1 set of 10 reps
Neck twists - 1 set of 10 reps
Arm circles - 1 set of 10 reps
Wrist circles - 1 set of 10 reps
Shoulder circles - 1 set of 10 reps
Circular movements of the lower back - 1 set of 10 repetitions
Lateral lunges - 1 set of 10 reps
Ankle circles - 1 set of 10 reps
Running in place - 3 minutes
Calf raises - 2 rounds of 10 reps
Jumping jack - 2 rounds of 20 reps
Lateral bends - 1 set of 10 reps

Now you are completely ready to perform the exercises. Let's get started.

1. Cross Power Jacks

This exercise is a great way to start your workout. It is similar to Jumping Jack.

Involved- inner thighs, quadriceps, glutes and core muscles.

How to do crossoversPowerJack

Stand straight, feet slightly wider than shoulder-width apart, shoulders relaxed, core toned, knees slightly bent.
Jump cross-legged and land softly on the floor.
Jump with your legs open again and land softly with your feet slightly more than shoulder-width apart.

Number of repetitions– 3 rounds of 30 repetitions

Rest– 20 seconds

Advice– you can move your hands up and down, as when doing a jumping jack.

Lateral leg swings help tighten the inner thigh muscles and target the associated muscles.

Involved

Execution technique

Stand next to a wall and place your right palm on it as support. Left hand place it on your belt. The body is toned, the back is neutral.
Raise your left leg to the side, stay in this position for a short time and return to the starting position.
Do the exercise on the other side.

Number of repetitions– 3 rounds of 15 repetitions

Rest– 20 seconds

3. Explosive Squats

This exercise is also known as jump squats.

Involved– Inner thighs, hamstrings, quads, hip flexors, glutes and core.

Execution technique

Stand straight with your feet slightly wider than shoulder-width apart. The body is toned, the shoulders are laid back, the back is straight.
Squeeze your buttocks, keeping your weight on your heels and sit down (as if you were trying to sit in a chair). Your knees should not go beyond your toes.
While sitting, bring your arms to your chest.
Begin your ascent and, before returning to a standing position, jump by extending your body up and lowering your arms.
Gently lower yourself to the floor and repeat the sequence.

Number of repetitions– 3 rounds of 10 repetitions

Rest– 20 seconds

Advice– keep your back straight, look ahead.

4. Plie squats

Plie squats are another great inner thigh exercise that helps burn fat.

Involved– Inner thighs, quads, glutes, calves and hamstrings.

Execution technique

Stand straight, the distance between your feet is slightly wider than shoulder width. Turn your toes 45 degrees, your back is straight, your shoulders are away from your ears.
Now, like a ballerina, raise your arms up to shoulder level. Keep them taut and relax your shoulders.
Go down. Don't lean forward or roll your knees inward. Hold this position for a second and then return to the starting position.
Do one circuit and rest for 20 seconds.
Return to the squat position, transfer your weight to your toes and spring into this position for 15 counts.

Number of repetitions– 3 rounds of 15 repetitions

Rest– 20 seconds

5. Leg swings

Involved– Inner thighs, glutes, hamstrings and hip flexors.

Execution technique

Stand straight with your feet together. For support, you can use a wall by placing your palms on it from a straight position or raising your arm to shoulder level from a side position.
Raise your right leg, keep your knees straight, swing your right leg forward and return to the starting position.

Number of repetitions– 3 rounds of 15 repetitions

Rest– 20 seconds

6. Scissor Leg Plank

For a slightly advanced exercise, you'll love the leg-scissor plank. It helps remove fat from the thighs and apart from shaping the thighs, it also helps to tone the core muscles. These are the muscles it works.

Involved– inner and outer thighs, hamstrings, glutes, calves and core muscles.

Execution technique

Get into a plank position. Place 2 folded towels under your toes, with your back and body extended in one line. Direct your gaze down and tighten your body.
Tighten your inner thighs and bring your legs as close together as possible. Hold this position for a second and then return your legs to the starting position.

Number of repetitions– 3 rounds of 10 repetitions

Rest- 30 seconds

7. Sliding rock climber

This is a variation of the climbing exercise. It is modified to work the inner thighs.

Involved– Inner thighs, quads, hamstrings, glutes, calves and core.

Execution technique

Place your toes on the towels, get into a plank position and tense your core.
Without lifting your foot off the floor, slide your right leg forward, pulling it towards your chest.
Slide your left leg along the floor and pull it towards your chest.
Return to the starting position also through sliding.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

9. Sumo squats with kettlebell

These are wide squats, slightly modified to burn fat reserves on the inner thighs, and to build and tone the muscles of the inner thighs. This great exercise for losing weight, because to do it you will need to spend a lot of energy and calories.

Involved– inner thighs, hamstrings, quadriceps, calves, glutes, hip extensors, Bottom part back and core muscles.

Execution technique

Hold the kettlebell with both hands near your chest. Keep your elbows close to your body, your feet wider than your shoulders, your shoulders back, your core tight, and your feet pointing outward.
Move your pelvis back and bend your knees into a “sitting on a chair” position. Make sure your knees don't go beyond your toes.
Hold this pose for a second, then return to the starting position.

Number of repetitions– 3 rounds of 15 repetitions

Rest– 35 seconds

9. Leg circles while lying on your side

This is a Pilates exercise that works the following muscles.

Involved– inner and outer surface of the thigh, buttocks.

Execution technique

Lie on your right side. Support your head with your right hand.
Raise your left leg and place it in front of you in the pelvic area or lower abdomen. Use your left palm to lift your knee away from your chest.
Extend your right leg and lift it up.
Commit circular movements with your right foot, first clockwise and then counterclockwise.
Repeat the sequence for the left leg.

Number of repetitions– 3 rounds of 10 repetitions

Rest– 20 seconds

10. Lateral lunges with a kettlebell

Lateral lunges with a kettlebell can instantly activate your inner thigh muscles.

Involved– hip adductors, hip flexors, calves, hamstrings, quadriceps, glutes and core muscles.

Execution technique

Hold the weight with both hands. Your arms should be pointing straight down, your legs should be wide open, your shoulders back, your core tense, and your feet pointing outward.
Bend your right knee, keeping your left foot flat on the floor, push your pelvis back and sit on your right side. Support your body with the ball of your right foot.
Return to the starting position and exhale.
Inhale, bend your left knee, keeping your right foot flat on the floor, push your pelvis back and sit on your left side. Support your body with the ball of your left foot.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

11. Pilates Ring Leg Compression

For this exercise you will need a Pilates ring or pillow.

Involved

Execution technique

Lie on your back. Feet on the width of the mat, back in a neutral position, arms at your sides. Hold the Pilates ring between your legs.
Squeeze your thighs and feel your inner and outer thigh muscles work along with your glutes.
Hold this position for 2 seconds and then relax.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

12. Isometric sumo squats with delay

These modified sumo squats are one of the most... effective exercises for training at home for weight loss and muscle tightening.

Involved– inner and outer thighs, buttocks, hamstrings and calves.

Execution technique

Stand with your back straight. Spread your legs out to the sides in a sumo squat position with your feet pointing outward to your sides.
Keeping your back straight, sit down. Support your knees with your palms so that they remain in line with your legs.
Hold this position for 10 seconds before standing up.

Number of repetitions– 3 rounds of 5 reps

Rest- 30 seconds

13. Frog Jumping

This is a fun and effective exercise for improving muscle tone.

Involved– Inner thighs, hamstrings, quads, hip extensors, glutes, and calves.

Execution technique

Stand straight, feet shoulder-width apart, feet turned outward, shoulders back.
Move your pelvis back and bend so that your palms touch the floor.
With your palms on the floor, jump up and land softly on the floor in a half-sitting position.

Number of repetitions– 3 rounds of 10 repetitions

Rest- 30 seconds

14. Diamond Swings

Diamonds are truly your friends! You can get rid of fat that doesn't want to leave your thighs with the help of diamond swings.

Involved– inner and outer thighs, hamstrings, quadriceps, glutes and abs.

Execution technique

Lie on your back. Place your arms at your sides close to your body, palms down.
Raise your legs up. Make sure the distance between them is equal to shoulder width.
Spread your legs as far apart as possible.
Squeeze your inner thigh muscles, bend your knees, and bring your feet together to create a diamond shape.
Straighten your legs up and return to the starting position.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

15. Lunges with back swings

This exercise is a little more advanced and requires good stability and balance. But we can improve the technique of its implementation by regularly practicing.

Involved– Inner thighs, hamstrings, quads, glutes, calves and core.

Execution technique

Stand up straight. Pull your shoulders back and tense your core. Step forward with your right foot and lower yourself to such a position that a right angle forms between the shins and thighs of both legs. The knee of the left leg should be pointing straight down and almost touching the floor.
Stand up halfway and balance on your right leg, lift your left leg and swing it back.
Return to the lunge and repeat the movement.
Perform the exercise on the other leg.

Number of repetitions– 3 rounds of 10 repetitions

Rest- 30 seconds

16. Inner Leg Raise

Involved– Inner thighs, hip extensors, hamstrings, quadriceps and glutes.

Execution technique

Lie on your left side. Shoulders in line with hips, left elbow bent for support, palm on the floor. Right hand For support, place it in front of you in the area of your lower abdomen.
Raise your right leg, bend the knee and place your right foot in front of you at the pelvis.
Raise your left leg 20 degrees from the floor - this is your starting position.
Raise your left leg even higher to an angle of 30-40 degrees and slowly return to the starting position.
Repeat the exercise on your right leg.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

17. Frog bridge

Another great exercise that you haven't seen before, but it's very effective for working on problem areas.

Involved– Inner thighs, pelvic floor, hamstrings, glutes, calves and core muscles.

Execution technique

Lie on your back, palms pressed to the floor, gaze directed at the ceiling.
Bend your knees and open your legs so that your feet touch each other.
Supporting yourself with your hands, lift your pelvis up, tighten your buttocks and inner thigh muscles. Exhale and hold this position for a moment before lowering your pelvis to the floor.

Number of repetitions– 3 rounds of 10 repetitions

Rest- 30 seconds

18. Cossack squats

This exercise is similar to side lunges, but has certain differences that work the inner thigh muscles located closer to the groin area.

Involved– glutes, inner thighs, hamstrings, quads and calves.

Execution technique

Stand with your feet wide apart, toes pointed out, back neutral, shoulders back, gaze straight ahead.
Bend your right knee into a side lunge. Only this time you need to sit down completely, maintaining balance by transferring your weight to the ball of your right foot. In this position, keep your left leg straight and place it on your heel for better balance.
Exhale, rise up and return to the starting position.
Inhale and lunge onto your left leg using the technique previously described.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

19. Pilates – standing side slides

This exercise helps strengthen the inner thigh muscles and keep them toned.

Involved– inner and outer thighs, hamstrings, calves and buttocks.

Execution technique

Stand on an extendable Pilates table with your feet wider than shoulder-width apart, glutes engaged, arms at your sides, and back neutral.
Inhale and move the leg located on the moving surface away from the fixed foot.
Exhale and pull your leg back, returning to the starting position.
Repeat the sequence for the second leg.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

20. Lateral leg raises

This exercise is considered one of the most exhausting and effective for tone. intrinsic muscles on the inner thighs.

Involved– inner, back and outer thighs, buttocks, abs and calves.

Execution technique

Lie on your right side. Place your head on your right palm for support. Align your left shoulder with your right, and your left hip with your right.
Keep your core tense and lift both legs up. Freeze in this position for a moment.
Slowly lower your legs and repeat the exercise.
Perform the sequence while lying on your left side.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

These were the 20 best and most effective exercises for the muscles of the inner thighs. Performing them in combination with other cardio or strength training and maintaining healthy eating habits will help you burn thigh fat and become more confident and active in everything. So put in the effort and do your best. Be healthy!