How to do the exercises for inner thighs

Due to the fact that walking almost no inner thigh muscles are utilized, this part of the female body becomes flabby with age and body fat accumulates.Without targeted training this problem is not solved.Therefore exercises for inner thighs six times a week is very necessary to have toned legs and manicured.The effect of enhanced load will be noticeable after three to four weeks.Then, to keep in shape exercises for inner thighs should be carried out at least twice a week.

exercises for inner thighs

Train necessarily begins with warming up, otherwise they can easily pull or injure.As a warm-up applied jogging, jumping rope, small kicks, squats.

1. Being on the mat (on the back), legs should be raised at a right angle to the floor.Running from breeding and information at a slow pace until it stops.In one approach, it is necessary to do 20 repetitions.
2. Lying on his right side, to carry out a smooth and hard swings left leg at 45 degrees in two minutes.Then, changing his side and the same movements are performed right.
3. Starting position - lying on his side.It is necessary to carry out mahi bent at the knee with his foot.
4. Standing on all fours, you must take one leg to the side and lift it up.We have to do 15 repetitions (left and right).
5. Standing on the floor, you should hold the ball a little hips and walk with him for six minutes.
6. standing with a flat back, dilute legs apart toes outward.Performed 20 squats.Care should be taken that would be during the squat thighs are parallel to the floor.To complicate this exercise, sit-ups performed on the toes.
7. legs spread wide, deep need to sit down on one of them.Without lifting the body, move your body weight to the other.This stretched leg must rest on the inside of the foot.Must be made not less than 15 repeats.
8. Standing near a support alternately perform kicks to the side.To complicate the exercise, it is necessary to use weights.Each leg performed 25-30 swings.
9. Standing straight, to do alternate side lunges to the side (or forward) and down in the squat.To complicate exercises used dumbbells.

exercises for inner thighs and may be performed when climbing stairs.To do this, fully straighten the knee.Load complicated steps by step.

In the sports hall equipped exercise for inner thighs are made using simulators.Simpler devices - a band expanders lining the ankle, use of pancakes from the bar during squats.The most effective mechanical simulator for inner thigh - abductor, which is designed for the abductors.It is equipped with special weighting, which create additional resistance in the reduction and dilution of the legs.