Exercises for the inner thigh are necessary for almost everyone: this is one of the problem areas, because its muscles are practically not involved in everyday life.. The situation is also aggravated by the fact that the skin of the inner thighs is very thin, and therefore less elastic than in other places.. So, the muscles of the inner surface of the thighs are loaded weakly, their blood supply is not enough for the normal functioning of the subcutaneous fatty tissue, and the metabolism is slowed down, which contributes to excessive fat deposition and the formation of cellulite..

Exercises for the inner thighs will contribute to increased muscle work, reduce fat deposits on the inner thighs, relieve sagging and sagging skin.

A set of exercises for the inner surface of the thighIt is imperative to start training with a warm-up, in order to prepare the muscles of the inner thighs for stress in order to avoid injury during the exercise. As a warm-up, walking on the outside of the foot for 5 minutes is recommended to stretch the required muscle groups.. The next 5 minutes you need to walk at a fast pace, raising your knees high, to warm up the muscles. You can replace such a warm-up with a 15-20 minute run at an average pace, which will help activate and warm up all the muscles..

After warming up, you can begin to perform a set of exercises for the inner side of the thigh:.

Wide squats - legs wider than shoulders, arms freely lowered, back straight, shoulders deployed. Do slow squats with fixation at the bottom point for 3-5 seconds, slowly return to the starting position;

Plie squats - rise on toes, keep heels together, back straight, shoulders straightened, arms along the body. Slow squats without opening the heels, lower fixation, lifting at the same pace;

Squats using the ball - feet shoulder-width apart, arms along the body, back straight. Hold a small ball with your feet just above your knees. While holding the ball, perform squats according to the scheme of the previous exercises;

Squats with dumbbells - legs slightly wider than shoulders, socks apart, arms with dumbbells lowered along the body. Slow squat with simultaneous lifting of arms with dumbbells up, fixation at the bottom point, slow rise. For beginners, dumbbells weighing 1.5-2.0 kg, for more physically developed people, dumbbells weighing 3-5 kg \u200b\u200bare intended;

We squeeze the ball - lying on the floor, on the back, the ball is held between the legs bent at the knees. Squeeze the ball with the tension of the inner thighs for 30 seconds, relax the legs, pause for 2-3 seconds, repeat.

Perform each of the exercises for the inner thigh for the first time should be from 15 to 20 times, as the physical condition of the muscles in this area improves, the number of repetitions can be gradually increased to 30-35 times.

It is necessary to complete the workout with a stretch, which will reduce the likelihood of pain after the complex is completed.. To stretch, sit on the floor, back straight, legs bent at the knees.. Slowly and smoothly spread the legs bent at the knees to the sides, trying to touch the floor with the knees - while the feet should touch the entire surface. Stay in this position for 5 minutes, gradually lowering your knees lower and lower.

It is recommended to perform such a complex every other day, but even if it is performed at least twice a week, soon the muscles of the inner side of the thigh will tighten, the skin will become more elastic and supple..

We should not forget that exercises for the inner thigh are only part of a set of measures to bring your body in order.. In order to avoid further problems with the figure in particular and with health in general, it is important to adhere to the rules of rational nutrition and lead an active lifestyle..

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