10 exercises for inner thigh

On the inside of the thighs are large, long and short adductors, comb and thin muscles. They lead and flex the thigh and rotates it outward. It is these muscles we are going to pump.

Exercises with its own weight

breeding feet

Push your lower back to the floor, legs slightly bent at the knees. Pinch and spread his legs 20 times, take a break and do two more approach.

Exercise will be even more effective if the weights hang on his feet.

Bringing hip from a position on the side

Lie on your side, resting on the forearm. The foot, which is at the bottom, is straight, the other bent at the knee. Lift the straight leg off the floor, hold for one or two seconds and lower.

Perform three sets of 10 times on each leg.

Attacks aside

Deep lunges toward gives a good workout on the inner thigh. Keep your hands on your belt or in front of you, try not to round your back.

Perform three sets of 15 lunges on each side.

Plie squats and sumo

To squat is pumped inside of the thighs, you need to put your feet a little wider, deploy socks in hand and squat deeply, trying to keep his knees looked away.

Perform three to four sets of 20 sit-ups.

Exercises with optional equipment

Reduction with ring Pilates

Pilates ring can be found in the gym or buy at the store sports equipment.

Lie on its side, put the ring between the legs at the level or slightly above the ankle and lower leg against the resistance.

Perform three sets of 10 times on each leg.

Breeding feet with expanders

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

Put the gripper to his feet, lie on your side and pushed my knees against the resistance. Perform three sets of 10-12 times on each leg.

leg lead with expanders

For this exercise you will need a long expander. Hook it behind the counter, throw with a loop on the foot, which is located closer to the counter, and turn sideways.

Carry forth the work of the support leg: forward and to the side. To complicate the exercise, move away, pulling the expander.

Perform three sets of 10 times on each leg.

Exercise with free weights and exercise machines

Sumo squats with weights or dumbbells

Take a dumbbell or a barbell and perform a deep squat with a broad statement of the legs and knees in the breeding side.

Three sets of 10 times will be enough to get a good load inner thigh. Of course, if you to choose the right weight.

Exercise on the simulator for the attention of the feet

This simulator is in almost any gym. Perform three sets of 5-15 repetitions depending on the operating weight. Choose the weight so that the last repetition in the approach given with difficulty. So your progress will be much faster.

Exercises crossover diverting leg

This exercise is similar to the legs lead with expanders, but to implement it on the simulator is more convenient. Install the operating weight, fasten the mounting on the leg and turn sideways so that a fastening leg closer to the simulators.

Move away and lift the working leg about 30 degrees - it's original position. Start working leg for supporting the front, overcoming the resistance of the simulator. Return the leg to the starting position and repeat. Perform three sets of 5-15 times depending on the operating weight.

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

After training, do not forget to stretch the adductors. Exactly how to do it, you can see here.