Continuing to do exercise has many effects on people, and there are also many things to pay attention to when doing exercise. How to lose weight on the inner thighs? There are many leg slimming exercises. Of course, these leg slimming exercises have very good effects. I believe some people still know what the leg slimming exercises on the inner thighs are. So, what are the exercises to slim down the inner thighs? Let’s take a look below!
1. Leg raising exercise
When doing strength training, using a fitness ball to add a little more difficulty to basic training is a good choice. Because you need to work your legs to keep the ball still, this will ultimately result in you training more muscle groups.
This exercise will exercise your thighs, especially the inner leg muscles.
Lie on your side on the ground with your hands crossed in front of you. If you find this position uncomfortable, bend your lower elbow and gently rest your head on your hand.
Place a large fitness ball between your feet and slowly push it up with the help of your hips, then slowly return the ball to the starting position, and then repeat the process.
Complete three sets of this exercise, 15 times each.
2. Squat with arms raised to the side
Famous fitness coaches David Kirsch, Jackie Warner and Teddy Bass all recommend squats to train well-proportioned legs. When completing this move, focus your training on your inner thighs rather than your glutes.
Stand with your legs shoulder-width apart, toes pointing slightly outward. Hold the dumbbells tightly with both hands, with your arms straight and palms down at your sides.
Slowly squat down until you feel your knees are directly over your ankles. Simultaneously raise your arms at both sides of your body until they are close to shoulder height. The dumbbells in your hands should be on the same vertical line as your calves, and you should be able to see the dumbbells in your hands within your field of vision.
Retract the movement, stand upright, and return to the starting position.
Complete three sets of this exercise, 15 times each.
3. Pilates side leg raise
This exercise may remind you of Jane Fonda's workout videos from the '80s, but it's been a staple of Pilates for decades.
Because this move requires your knees to be straight, it helps you work all of your inner thigh muscles.
Although the movements are simple and the range is not large, they can be of great help in your leg slimming plan.
4. Glider Side Lunge
This exercise works primarily on the legs and buttocks, and as you slide your legs back and forth, your inner thigh muscles are also exercised.
You'll need a disc like theValslide, but if you don't have one, just use the lid of a plastic container under your feet to help you complete the movement. Otherwise, try this move in a pair of socks or on a wooden floor.
Stand upright with your feet slightly apart and let your right foot step on the plastic cover. Make half-clenched fists with both hands, palms facing each other. Keep your hands on your chest to help you maintain balance throughout the movement.
Put your weight on your left leg, slowly bend your left knee and squat, sliding your right foot to the side. Then as you slowly straighten your leg, bring your right foot back. When doing this movement, the center of gravity of the body is basically stationary and most of your weight is still in the legs.
Complete three sets of this exercise, 10 reps on each leg.
5. Barbell side squat, lunge and knee bend
Barbell side squats work your pelvic and inner leg muscles, while knee bends work your glutes.
Holding a 5-10 pound dumbbell in your left hand, slowly squat sideways, then extend your left hand toward your right foot and lower your buttocks as much as possible. Keep your toes forward and bend your right knee no more than 90 degrees.
Slowly lift your left hand away from your right foot, and bend your left leg forward to cross with your right leg, forming a curtsy posture. The hips are at right angles to the left leg and the knees are tight. Point your toes forward. This completes a training session for this action.
Quickly return to the barbell side squat from the curtsy position.
After doing 15 times on the same side, switch to the other side and complete three sets of this action in total.
6. Barbell raise and narrow squat
This set of movements can train the inner thighs. Standing in a narrower area, the inner thighs, inner knees, and inner hamstrings can be squatted at the same time. If you add arm movements, the effect will of course be even greater. Here’s how:
Stand upright, keep your legs together, and raise your arms to shoulder level. Bend your forearms upward and raise your hands to your ears.
With your hips back, bend your knees and squat down, imagining you are sitting on a chair.
Clamp your legs together and squeeze each other as much as possible. Keep your weight on your heels. While squatting, hold dumbbells in both hands above your head, keeping your arms parallel.
Slowly bend your arms to your ears, push your heels hard on the ground, and slowly return your body upright to the starting position.
1 set of 15 times, complete 3 sets of this action.
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