In ictiva we always say that you have to train all parts of the body to achieve better results and for the whole body to be in shape. Some muscles or areas need us to do specific exercises so that they can gain strength, such as the inner part of the thigh, for this reason, we have prepared an exercise session for the inner part of the thigh with which you will be able to tone this part of the Body.
This part can be complicated to work on or simply not made specific, but it is just as important as the others. Many women look for exercises for the inner part of the thigh since it is an area where fat tends to accumulate.
Either because you do not usually do exercises in this area or because you were looking for them, we recommend that you continue reading, you will like the exercises that we have prepared.
Inner thigh exercises
Sumo squats: Start with your legs wide apart, more than hip-width apart, and place your hands in front of your hips so that when you do the move, they’re between your legs. Now lower your trunk, with your back straight, bending your knees until they form a right angle with your legs. If you want your muscles to work harder, take a weight or a bottle of water and hold it with both hands, in front of your abdomen, and lower until it almost touches the ground. You have to do 3 sets of 12 repetitions.
Sumo squats in isometry: now you have to get in the starting position of the other exercise, when you are going down to do the squat, stop halfway and hold the position for 30 seconds. Isometric exercises are perfect for intensely working your muscles. If you see that you can’t last 30 seconds, try holding 15. Repeat the exercise 2 times.
Squat with elevation of the heels: we will continue in the same position as the previous exercise, this time, when you go down and stay halfway, you have to lift your heels off the ground. Start by lifting your right heel, hold for a couple of seconds, lower it and repeat the same movement with your left heel. Do 2 sets of 30 seconds. If you feel comfortable and able to keep your balance, raise both heels at the same time, move your arms forward and backward to help you maintain your balance.
Diagonal kicks: now you have to stand up, place your hands on your hips and slightly bend your knees. He raises his right leg, keeping his knee bent, and brings his heel to the left side, that is, diagonally upwards. Try to raise the heel above the knee of the left leg. You have to do 3 sets of 10 reps per leg.
Lateral movement: start as in the previous exercise, standing with the knees semi-flexed. Take a side step, with your right leg and when you put your right foot on the ground, bend your knee, your left leg should remain stretched, straight. Lower the trunk, as if you were doing a squat, stand up, put the foot back in the center and do the same to the left side. Do 3 sets of 12 repetitions.
Leg openings: with this exercise you have to lie on the floor with your hands stretched out, close to your body. Raise your legs to form an L with your body, towards the ceiling, you can bend your knees a little to make it easier for you to do the movement. Now spread your legs apart and together. Separate them as much as you can, yes, do not make sudden movements, do it slowly and in a controlled way. Do 3 sets of 15 repetitions.
Rebound flyes: this exercise is a variation of the previous exercise, you have to do the same thing, but when you spread your legs, keep them open and do rebounds, that is, open and close your legs a little and quickly for 30 seconds.
Leg lift: to do this exercise you must lie on your side, for example the right. Bend your right elbow and rest your head on your right hand. Bring your left leg in front of your right leg and hold it with your left hand. Now, raise your right leg and once up, do several bounces. You have to bounce for 30 seconds. Do 3 sets with each leg.
As you can see, it’s a simple inner thigh exercise routine, but one that works the muscles intensely. You can do this routine 2 or 3 times a week, leaving at least one day of rest between each training session, so that the muscles can rest and recover. You will find more exercises for the inner thigh in our online gym. Enter now or download the APP to start doing the exercises that will help you be healthy today.