10 exercises for the inner thigh

On the inside of the thigh are the large, long and short adductor muscles, the pectineus and thin muscles. They adduct and flex the hip and also rotate it outward. It is these muscles that we will pump.

Bodyweight exercises

Press your lower back to the floor, bend your legs slightly at the knees. Bring and spread your legs 20 times, rest and do two more sets.

The exercise will be even more effective if you hang weights on your legs.

Adduction of the hip from a position on the side

Lie on your side, leaning on your forearm. The lower leg is straightened, the second is bent at the knee. Raise your straight leg off the floor, hold for one to two seconds, and lower.

Deep lunges to the side give a good load on the inside of the thigh. Keep your hands on your belt or in front of you, try not to round your back.

Perform three sets of 15 lunges in each direction.

In order for squats to pump exactly the inside of the thigh, you need to put your legs wider, turn your socks to the sides and squat deeply, trying to make your knees look to the sides.

Do three to four sets of 20 squats.

Exercises with additional equipment

Mixing with Pilates Ring

A Pilates ring can be found at the gym or bought at a sports equipment store.

Lie on your side, place the ring between your legs at or above your ankles, and lower your leg against resistance.

Do three sets of 10 reps on each leg.

For this exercise, you can use an expander tape, a short expander, or an expander-eight folded in half.

Put the expander on your legs, lie on your side and push your knees apart, overcoming resistance. Do three sets of 10-12 reps on each leg.

For this exercise, you will need a long . Hook it to the rack, put the loop on the leg that is closest to the rack, and turn sideways.

Take the working leg behind the supporting one: forward and to the side. To complicate the exercise, move away, pulling on the expander.

Do three sets of 10 reps on each leg.

Exercises with free weights and machines

Sumo squat with kettlebell or dumbbell

Grab a kettlebell or dumbbell and do deep squats with your feet wide and knees out to the sides.

Three sets of 10 repetitions will be enough to load the inner thigh well. Of course, if you.

Such a simulator is in almost any gym. Perform three sets of 5-15 repetitions depending on the working weight. Choose a weight so that the last repetitions in the approach are difficult. So your progress will be much faster.

Crossover exercises with leg abduction

This exercise is similar to leg abduction with an expander, but it is more convenient to perform it on the simulator. Set the working weight, fasten the binding on the leg and turn sideways so that the leg with the binding is closer to the simulator.

Step back and raise your working leg about 30 degrees - this is the starting position. Bring the working leg behind the supporting one in front, overcoming the resistance of the simulator. Return your leg to the starting position and repeat. Perform three sets of 5-15 reps depending on the working weight.

Include these exercises in your workout, increase the working weight or the number of repetitions if you are exercising without weights, and your hips will become more toned and attractive.

After training, do not forget to stretch the adductor muscles. How exactly to do this, you can see.