Needless to say, slender hips are a dream for all ladies.But if everything is more or less clear with the exercises for the hands, buttocks, the press and the back, then not all know how to tidy the inside of the thighs.
Nevertheless, there are effective exercisesfor the inside of the thigh, which, with proper performance and regular exercise (optimally 4 times a week) are able to simply perform miracles. This article offers several series of exercises based on various techniques, which allows them to be performed anywhere: in the workplace, at home, in the gym, on a visit.
If you spend the whole day at work, and at homethere is no way to give yourself a few minutes, do not despair. Simple exercises for the internal muscles of the hip, which came from the classical ballet, can be performed right in the workplace.
Exercises for the inside of the thigh
Stand straight, keep your hands on your waist, legs onshoulder width. Expand the foot of the left foot out and up. Bend the leg slightly in the knee. Now transfer the weight to the supporting right leg and raise the left one with the heel unfolded. Keep your foot elevated until the end of the exercise. Do not bend your back, keep straight (remember the perfectly straight backs of dancers), do not tilt your head.
On exhalation, lift the right leg with the heel unfolded forward upward. Feel how the adductor muscle of the hip works? When you inhale, slowly lower your left leg down, but do not touch the floor.
Perform movements smoothly, do not rush. Raise and lower each leg 12-15 times. Changing legs, we perform 2-3 approaches.
This exercise is effective only with the correct technique of execution:
- The back is straight, you pull the stomach into yourself;
- Do not deflect the pelvis in the direction of the supporting leg. The back and legs should make an even straight line;
- When exercising, monitor that the load is only on the hip joint.
After the end of the exercise for the insidehips necessarily make a stretching. Stand up straight, set your legs wide apart, so that your feet stand in parallel, your hands on your waist. Now do the swing to the side. The heels are on the floor! In this case, the knee of the right leg should not go over the toe. You should feel how the internal muscles are stretching.
Fitness exercises for the inner thigh with dumbbells. We carry out at home:
1.Disses with dumbbells. A very effective exercise, but only if the technique is strictly observed.
Starting position: you are standing straight, the toes of the legs are turned outward. Dumbbell with your feet. Squeeze strongly, it should not fall out.
Slowly sink down to the point where the hips will occupy the position parallel to the floor. Straining the muscles of the thighs, also slowly (do not rush!) Straighten up.
Observe the respiratory regime: breathing in - squatting, exhaling - rising. Number of sit-ups: 15 times per approach.
2. Disasters. Stand straight, legs are not wide apart. In the hands of clamp dumbbells and lower them along the trunk.
With one foot, make a wide forward thrust.Weight remains on the second, supporting leg. Now slowly crouch on the supporting leg, trying to make the knee almost touch the floor. Put forward leg bend at the knee. At the end of the squat, it should be straight (as if sitting on a chair) at the knee joint.
Those. you are striding forward, and then in this position, as if dropping down in the middle of the lunge. Weight dumbbells increase the load.
When climbing to the starting position, work with the hip joint and push with the foot forward.
The technique of breathing with such a performance of the exercise for the inside of the thigh: lunge do on inhalation, rise on exhalation. Perform 10 steps for each leg.
The result can be seen in a few days. The contour of the thighs will be tightened, will grow stronger. You will be pleasantly surprised by such a quick result, and you will want to not stop there.
