Anatomically, a group of adductor muscles, the gracilis and sartorius muscles, and also partially the hip flexors and quadriceps pass through the inner part of the thigh. Each muscle has a specific set of functions that, when combined, help produce coordinated movement. At the same time, it is this inner thigh that is one of the most problematic areas of the body. Not everyone succeeds in working on it correctly, especially if a person, for one reason or another, cannot afford to regularly visit the gym. However, there is a way out. It is quite possible to cope with such a task as pumping up the inner thigh, and at home , without using expensive exercise machines and special equipment. It is enough to devote at least a little time to this, and soon the thighs on the inside will tighten, get rid of everything unnecessary and acquire a beautiful relief.
How to tighten your inner thighs
Workouts alone will not give the desired result if there is a fat layer. This will also require organizing proper nutrition. If the weight is normal, and the sagging of the inner thigh is not due to excess fat, but to weakness of the adductor muscles, in this case you can limit yourself to just one activity.
Along with training to strengthen the adductor muscles, be sure to do exercises to develop the back and front of the thighs to get a beautiful, symmetrical body.
In order to evenly pump up your leg muscles, tighten and burn excess fat, you need to do cardio 2-3 times a week. This could be brisk walking, running, cycling. The duration of such exercises for weight loss should be at least 30-40 minutes.
Back lunges
The back lunge exercise gives your butt a nice round shape. This is its main purpose. It is best and most effective to do lunges immediately after squats, this way you will get the maximum effect from this exercise. You need to do at least 20-25 lunges on each leg in 3-4 approaches. There is also a principle of multiple repetitions here to force your buttocks not to build muscle mass (we’ll talk about this later), but rather to burn fat and lose weight. Lunges in this version are one of the best exercises for hips and buttocks for weight loss . You can do them either without weights or with light weight in the form of a bodybar, dumbbells (1-5 kg) or an empty bar.
Inner thigh exercises
As mentioned above, almost all exercises for the inner thigh are performed to bring the legs together, and most of them do not require special equipment. This means that you can build muscles at home. The only thing you need is special weights.
Exercise "scissors"
This exercise has two options. In each of them (but in the second much more), together with the adductor muscles, we work the abdominal muscles.
1st option . Take a lying position on your back, stretch your arms along your body or, for convenience, place them under your buttocks. The back along with the lower back should be pressed to the floor. To do this, lift your head off the floor. Raise your legs 30 cm from the floor and spread your legs to the sides. Perform a series of 20 repetitions of crossing your legs. Do 3 sets. You can use special weights.
2nd option . Without changing your position, lift your upper body 45 degrees from the floor, stretch your arms forward. Perform 20 crosses. Repeat the exercise 3 times. The abdominal muscles should be tense throughout the entire exercise.
Leg spread
Lying on the floor, lower back pressed. Legs are raised at an angle of 90 degrees to the floor. Spread your legs as wide as possible, hold for a couple of seconds and return to the starting position. Pull your toes towards you, and always keep your legs straight. Perform 20 repetitions, and then spread your legs again and hold for 20-30 seconds and return to the starting position again. Do 3 approaches.
Ball exercise
The easiest way to work out and thereby pump up the inner thighs is to squeeze something with them. To do this, take a fitball or small ball. Take a lying position on the floor, bend your knees. Hold the ball between your knees. Squeeze the ball and hold it for a few seconds, then relax your legs. Repeat the exercise 20 times. Rest and do 2 more full times.
Plie squats
Stand straight, legs wider than shoulders, feet turned outward. As you inhale, begin to lower yourself down until your thighs are parallel to the floor. The deeper you squat, the better, as long as you feel comfortable doing the exercise. As you exhale, return to the starting position, pushing through your heels. Do 3 sets of 20 reps. You can use a dumbbell by holding a weight plate on top and placing it between your legs. In addition to the inner thigh, you can use this exercise to pump up your buttocks.
Do not put your body weight on your toes, this way you isolate the load on the anterior thigh muscles. Watch your knees, they should “walk” strictly in the direction of your toes.
Side Lunges
Place your feet shoulder-width apart and point your toes slightly to the sides. With your right foot, lunge to the right side and slightly forward as far as possible, while squatting, moving your pelvis back, hold for a second, return to the original position. When lunging to the side, the knee should “go” in the direction of the toes, but not go beyond their line, the heel should not lift off the floor. Do the same with your other leg. For greater load, you can perform the exercise first on one leg and then on the other. So 3 sets of 20 repetitions.
Swing lying on your side
When done correctly, this exercise helps pump up and tone your inner thighs. Reclining on your left side, lean on your arms, bend your right leg and place it in front of your left. With your straightened leg, make 20 swinging movements or until you feel a burning sensation in the muscles. You need to raise it as high as possible and lower it without touching the floor. Turn over to the other side, do the same with the other leg. Repeat the exercise.
Kegel for men: what exercises give
Treatment of impotence
Kegel exercises strengthen the muscles that are responsible for holding blood during an erection. By squeezing and unclenching these muscles, you can strengthen them. They will more reliably block blood in the penis, the erection will become firm and controlled.
Sexual stamina and control over ejaculation will increase, since the pelvic muscles are also responsible for this. An additional benefit is that the intensity of orgasm increases.
Restoring an erection after surgery
Kegel exercises are especially recommended if you are recovering from a prostatectomy or similar surgery that can cause temporary or progressive impotence.
Expert opinion
Sosnovsky Stanislav Olegovich
Urologist-andrologist, reproductive specialist, genital surgeon, candidate of medical sciences. Sciences. Specialization: planned outpatient and surgical urology. Clinic of Regenerative Medicine "Abia", St. Petersburg.
After surgery, it is better to start exercising as early as possible. If you miss the moment, the erection may only be partially restored.
Exercise not only trains the muscles, but also ensures regular blood flow to the penis. Without this, shortening and drying out of the penis may occur. Of course, when performing exercises, you need to follow other procedures prescribed by the doctor.
Prevention of diseases of the excretory system
Exercise increases blood flow to the groin area, and this has a beneficial effect on the prostate, bladder and rectal function. Regular exercise will seriously reduce the risk of developing problems with incontinence and congestion in the prostate.
The result of strengthening the pelvic floor muscles is noticeable after just a week of exercise.
Good to know:
- Review of the vacuum pump for creating an erection Pos-T-Vac
- Treatment of impotence due to lack of testosterone
Yoga exercises for the inner thighs
Much attention is paid to the inner thigh muscles in statistical exercises borrowed from yoga. Suffice it to recall the popular lotus pose, based on the full opening of the hip joints and well-stretched thigh muscles. True, this position is not easy for a beginner, and everything comes with experience.
Exercise "butterfly"
A very popular exercise that came to us from Eastern practices. Sit on the floor, bend your knees, spread your knees to the sides, press your heels towards you. Swing your butterfly wings for a few minutes, thus stretching the muscles of your inner thighs.
"Shoemaker Pose"
One of the asanas that prepares for the lotus position. This exercise doesn’t pump as much as it does a good job of pulling and toning the inner thighs. Sit on the floor, stretch your legs forward, stretch the back of your head up, straightening your spine. Maintaining this extension, bring your right leg to the groin and hold it with your hand, now carefully bring your left leg. Transfer the weight of your body to your sit muscles and maintain your balance without rounding your back until any discomfort appears.
"Noble Pose"
Stretch your legs and place your feet together, bending your knees. Without lifting your feet from each other, pull them towards your body and place your heels closer to the perineum. Press your hands on your knees, trying to press them to the floor. Hold in this position as long as you can.
"Perfection Pose"
Sit on the floor, bend your left leg and use your hands to pull it towards your perineum. Bend your right leg and place it on your left ankle, placing your toes between your left thigh and shin. During the first lessons you can lean against the wall.
Exercise "bridge"
This exercise is isolating and is aimed at working the gluteal muscles. Without additional weights, perform 3-4 sets of 25-30 repetitions each. This exercise can be done both at home and in the gym, using a mat, or, if you want to complicate and give amplitude to the movements, you can use a fitball or a bench that will serve as support for your shoulders and neck. This version of the exercise will provide an opportunity to better work out the buttocks.
With your permission, I will not list all the exercises for losing weight in the buttocks and reducing the volume of the thighs, not because I’m lazy, but because from my article The best and most effective exercises for enlarging the buttocks in the gym, you can take them as a basis and use them all the same exercises, only for losing weight in the buttocks, but with one important BUT!
To lose weight in the buttocks, we use our own weight or a maximum of 5 kg of additional weight! IT IS IMPORTANT! No big weights or dumbbells. This is impossible! And don't forget about repetition. These are the KEY points that are used in exercises for losing weight buttocks . In all other respects, you can safely perform the exercises that I will give as an example for pumping up and growing the gluteal muscles. Don’t let this scare you: in fitness, as in bodybuilding, it is very important to adhere to the correct exercise technique, as well as be able to work with the right weights, depending on your goals!
So, if your goal is to lose weight in the buttocks and reduce the volume of the hips , then you follow the following rules:
- multi-repetition (20-30 repetitions per set; 3-4 sets);
- working with your own weight or small weights (empty bar, body bar 3-8 kg, dumbbells up to 5 kg).
Proper nutrition
Let's look at this aspect in more detail. A proper diet is the key to a slim and beautiful figure. Therefore, if you want to lose weight, you need to adhere to a special diet. However, it does not have to be based on severe fasting. It's about eating healthy foods and staying hydrated. So, how to remove the inner thigh? First of all, you need to calculate your calories consumed. Most of them are found in confectionery products, flour and fatty foods.
You should completely avoid the following foods from your daily menu:
- fast food;
- alcohol;
- White bread;
- chips;
- cheeses;
- sausages;
- any sauces.
The basis of the diet should be low-calorie and easily digestible foods. These include:
- low-fat cottage cheese;
- fish;
- dairy products;
- boiled chicken;
- buckwheat and rice porridge;
- fresh fruits and vegetables;
- boiled eggs.
It is better to eat more often, but in small portions. It is also very important to drink as much fluid as possible. This can be not only still water, but also natural juices, herbal teas and compotes. By maintaining water balance, a person’s metabolism improves, and waste and toxins are removed from the body.
Main causes of the problem
This aspect deserves special attention. Before we talk about how to remove inner thighs in a week, let's figure out why cellulite forms on it. There are quite a few reasons. Among the main nutritionists and doctors, the following are identified:
- hormonal imbalance;
- teenage changes in the body;
- pregnancy;
- excess weight;
- passive lifestyle;
- unhealthy diet;
- vascular diseases.
So how do we remove the inner thigh? It all depends on the cause of obesity. If it is associated with any health problems, then you should consult a doctor for a comprehensive examination and subsequent treatment. In the absence of deviations and pathologies, you can use many methods of burning fat. The most effective of them will be discussed in more detail below.
Cosmetology procedures
How to get rid of the inner thigh? As mentioned earlier, there are many effective methods to combat obesity. One of these is cosmetic procedures. So, what are they and what makes them special? They are recommended to be done immediately after physical training. For example, on odd days of the week there may be a massage and sauna, and on even days there may be peeling and wraps. It is worth noting that it will not be possible to carry out high-quality procedures on your own, so you need to make an appointment at a salon with a specialist who uses professional anti-cellulite products.
Wraps
Don’t know how to remove the inner thigh in a short period of time and with minimal financial costs? Many experts recommend doing body wraps. What are they and are these procedures effective?
To prepare the composition you need:
- blue clay - 50 g;
- water - 50 ml;
- cosmetic essential oil - 3 drops;
- ground cinnamon - 10 g.
All ingredients are mixed well. You should end up with a mixture that resembles thick sour cream in consistency. Apply it to your thighs, wrap your leg with cling film and a warm scarf or towel, and after 2 hours, rinse with warm water.
To prepare another good mixture, you need to mix honey, ground coffee and mustard powder. The principle of use is similar to that described above. To obtain a noticeable result, you need to carry out at least 10 procedures. It is worth noting that doctors recommend that people with any cardiovascular diseases refrain from wrapping, as they can lead to the development of serious health problems.
Cosmetical tools
Many girls are interested in how to remove the inner thighs. Their desire is quite understandable, but not everyone has enough free time to visit gyms, spas and saunas. If you belong to this category of people, then special cosmetics that have a lifting effect will help you in the fight against cellulite. Fortunately, there are a huge number of them on sale, so you won’t have any problems finding them. Body creams from the following manufacturers have received many positive reviews from consumers:
- Collistar;
- Guam;
- Clarins;
- EcoLab;
- Ciel;
- Green Mama;
- Floresan;
- Floralis.
All creams have a complex effect. They not only stimulate fat burning, but also smooth the skin, increase its firmness and elasticity, and also eliminate various cosmetic defects.
Massage
So, you are unhappy with the condition of your hips, what should you do? Massage therapists will help solve the problem of extra pounds. Yes, the cost of spa treatments is quite high, but the first changes will be noticeable after just a few sessions. If you don’t have money or time, you can do the massage yourself. To do this, you can purchase a massager with a set of various attachments and an infrared heating function at any household appliance store. Just 15 minutes of massage daily, and cellulite will gradually begin to disappear.
When can I expect a positive result?
It is very difficult to answer this question unequivocally, since everything here depends on a number of nuances. The speed of achieving the expected result depends not only on the efforts you make and the methods you use, but also on the individual characteristics of the body. If you take the problem seriously and tackle it comprehensively, then positive changes can be observed within a few weeks. But this will be possible if you at least completely review your daily diet, and also exercise and try to move more. If you use cosmetic products alone, you may not lose a single kilogram in several months. Therefore, you should combine as many different methods as possible.
