Bella Hadid Yulia Dzhusupova, trainer at Reboot sports studios :
“Most often, the appearance of fat in the inner thigh area depends on three factors: genetics, a sedentary lifestyle and poor nutrition. To solve this problem, a comprehensive solution is required, including regular exercise, proper nutrition and recovery (good sleep). In addition, you can include wraps and massages with a dry brush. But it is better to avoid cupping massage, since the skin of the inner thigh is very delicate and can be easily damaged.
Remember: there is no local fat burning, so you need to train your entire legs, working the outer, inner and back thighs, as well as the gluteal muscles. Only in this case will you have beautiful legs.
A workout for the inner thigh should not include exercises with heavy weights, as there is a risk that you will not tighten this area, but, on the contrary, will pump it up, visually increasing in volume. If you don’t want this, then adopt a few simple exercises for all muscle groups in your legs with minimal weight.”
Exercise to work the inner thigh: hip adduction while lying on your side
How to do it:
Lie on one side with your elbow resting. The upper leg is bent at the knee and stands in front; the lower (working) straight, the knee is soft (slightly bent), the foot is contracted towards itself. As you exhale, lift your working leg, and as you inhale, lower it down. The movement is performed through the hip joint. During the exercise, make sure that the foot of your working leg is constantly parallel to the floor. And one more thing: do not put your leg completely on the floor (the muscles should be constantly tense). First perform the exercise on one leg, then on the other.
How many times to do:
3 sets of 15 reps on each leg.
Plie
Initial position:
feet shoulder-width apart, squat, hands clasped in front of the chest.
Number of repetitions:
20.
Number of approaches:
3.
Do three squats, and on the fourth, take a short jump, lifting your legs off the floor. Pay attention to your knees: when squatting, they should not “go beyond” your toes.
Legs like Kendall: squat exercise for beautiful hips
Where is the best place to train to lose weight in your thighs?
How to lose weight in your thighs at home?
As you can see, most of the exercises listed can be done at home.
. The hardest thing is to convince yourself to start doing them. If you have no experience in strength training, start with the simplest options - squats, swings and lunges. Many people ignore sports shoes and exercise barefoot in the apartment; this is wrong. Make sure you have a clean pair of running shoes before you start exercising. It is ideal if you do the exercises in front of a mirror to control your movements.
Leg exercises with weights at home
For activities on the sports ground
be sure to bring a jump rope. Jumping with it is effective and you won't have to worry about neighbors or a broken vase. In addition, attempts to exercise at home are often interrupted by household chores; protect yourself from anything that distracts you from the process.
Workout for legs and thighs in the gym
Of course, the most effective exercises for the hips and buttocks will be in the gym. Firstly, there is all the necessary equipment and specialists who will control the quality of the tasks. Secondly, you will diversify your workout and use those muscle groups that did not work at home.
Crossover exercises for hips
To obtain visible results, you need at least 3-4 workouts per week for 30 minutes.
At FitCurves
in one circuit training you will have time to do a warm-up, cardio, strength exercises, cool-down and stretching. During such an intense exercise, the muscles of the whole body will be stressed. Not only will you become one step closer to your desired figure, but you will also improve your stamina. Training in this format is safe and effective for women of any age and physical fitness.
Scrub to remove fat from the inside of the thighs
A scrub will help quickly remove the inside of your thighs.
You can prepare it by mixing salt and kefir in a 2:1 ratio. After this, massage onto problematic parts of the body.
You can make a scrub from salt, cinnamon, vegetable oil, coffee.
After using the scrub, wipe your body dry with a towel and apply anti-cellulite cream or gel to your thighs.
After a shower with a scrub, you can take a bath. Add a few drops of essential oil, 60 g of sea salt, milk or cream to the water. Stir well and take a bath for 20 minutes.
Nutrition for weight loss
Proper nutrition will help you achieve positive results faster when losing weight.
During this period, the following foods should be excluded from the diet:
- Sausage and bakery products;
- Mayonnaise;
- Fatty and spicy foods;
- Chips;
- Potato;
- Fried foods.
But the most important thing to consider is regular exercise. After all, as mentioned above, thighs are the most difficult part of the female body to change. Therefore, you will have to work every day.
How to remove fat from the inside of thighs
How to remove fat from the inside of the thighs? This question is asked by many women who want to lose weight.
The inner thighs are the most problematic area for many women. To remove fat from them, you need to eat right and regularly perform exercises that help eliminate problems in this part of the body.
You need to understand that it will not be possible to remove fat from one specific part of the body. This requires general weight correction. Typically, women lose fat first from the upper part, and only then from the legs.
Take care of your diet, remove foods that contribute to fat accumulation, such as:
- Sweet;
- Flour;
- Fat;
- Spicy;
- Bakery;
- Carbonated drinks;
- Mayonnaise.
Drink more water. To activate metabolic processes, drink a glass of clean water in the morning on an empty stomach.
You need to lose weight gradually so as not to harm your health. You cannot lose more than 1.5 kg per month, in which case muscle mass will be lost.
There is no secret diet for reducing thigh size. You just need to stick to proper nutrition, which will help you get rid of extra pounds, and then the fat will also go away from the problem area.
What you need for Kegel exercises
According to experts, the effectiveness of classes is influenced by the following nuances:
*Training the right muscles. Many beginners find it difficult to start training because they have little idea of what kind of muscles they have to “pump up”. “To understand where these most mysterious “pelvic floor muscles” are located, try stopping the stream while urinating. The muscles that you felt are the pelvic floor muscles,” says Tatyana Byzova.
* Correct breathing technique. You should not contract your muscles while inhaling. “So you will start to “push” and the effect of the exercise will be exactly the opposite,” warns Eva Zueva. “The correct scheme looks like this: inhale, the stomach rounds, exhale through the mouth and at the same time tighten the muscles of the perineum.”
* Visualization. “It is also important to visualize, imagine, while performing exercises, how you squeeze the muscles. This will again help improve control over the necessary areas,” suggests Eva.
* Use of vaginal simulators. Their function is to enhance muscle control and increase the load on the muscles.
“Kegel exercises can be made more effective by supplementing them with special devices, such as vaginal cones. So, if we talk about a cone, it is inserted into the vagina, while its shape, weight and material contribute to slipping out. The woman’s task is to hold the cone inside with the help of muscles. Just remember that you need to use a certified, safe product,” says Tatyana Byzova.
Weak pelvic floor muscles: why is it dangerous?
First, a little theory: the pelvic floor is a plate of muscles and connective tissue that closes the exit from the pelvic cavity. If this zone is weakened (for example, due to a sedentary lifestyle, difficult childbirth, genetic predisposition), women experience a number of unpleasant symptoms. “According to statistics, this situation occurs in more than a third of all modern women,” comments Tatyana Byzova, Ph.D., doctor of the highest category, obstetrician-gynecologist at the NACFF medical clinic. - If your pelvic floor muscles are weak, urinary incontinence may develop (for example, when laughing, sneezing, coughing, running, lifting heavy objects, sudden movements).
Prolapse of the genital organs (uterus, vaginal walls) and a whole group of problems in the sexual sphere are also possible. According to various sources, weakness of the pelvic floor muscles can also be a cause of infertility and hemorrhoids.” Kegel exercises help avoid all these problems. “They provide tone to the vaginal muscles, helping to achieve orgasm or enhancing sensations during it,” recalls Tatyana Byzova.
Plus, by regularly doing intimate gymnastics, you can comprehensively improve women’s health. “Hormonal levels are normalized, libido and natural lubrication increase, the microflora is healthier, and thrush disappears,” explains Eva Zueva, sexologist, woman-building trainer . — By the way, with the help of Kegel exercises you can also prolong youth: the vagina and vulva tend to age, but by doing intimate gymnastics, we improve blood supply to the pelvic organs and collagen production. The period of menopause is also noticeably delayed, which means a woman’s biological aging slows down.”
The experience of many patients practicing intimate gymnastics proves the effectiveness of the technique. “Women come to my classes with reduced or absent sensitivity inside the vaginal canal. This is due to a traumatic birth when the woman was cut. Thanks to this technique, sensitivity gradually returns. How is this possible? Working the muscles improves blood circulation in this area and tissue nutrition,” says Eva Zueva.
You can perform Kegel exercises for women at home; one of the key conditions for effectiveness here is regularity.
Wraps for weight loss
Wraps will help remove fat from the inside of the thighs. They help remove toxins and waste from the body, help start the fat burning process, and improve skin tone.
Toxin is a poison of biological origin. Toxins are produced by tumor cells, bacteria, fungi, and parasites.
Source Wikipedia
Before the procedure, you need to take a shower and use a scrub to warm up the skin. After this, apply the prepared mixture to the surface of the skin, wrap the legs with film and cover with a blanket. Keep for 30 – 50 minutes.
After this, rinse with warm water and lubricate the skin with anti-cellulite cream.
Recipes for inner thigh wraps
There are actually a lot of recipes, but I offer two:
With kelp
Take 100 g of kelp and pour 1 liter of boiling water over it. Let it brew for half an hour. Take a shower and cleanse your skin with a scrub. Apply the resulting mixture to your thighs. Wrap them in film and put on warm pants. After an hour, rinse and apply anti-cellulite cream to the skin.
With honey
Heat half a liter of honey, add a pinch of ground red pepper and dry mustard. You can add any essential oil - rosemary, lemon. orange, grapefruit.
The wrapping principle is the same as in the previous recipe.
For wraps, you can use honey alone without additional ingredients. Warm it up and apply it to your thighs. Wrap them in film and put on warm pants. Leave it overnight and wash off the remaining honey in the shower in the morning.
Anatomy of the inner thigh muscles
The main reason for the massive lag of the inner thighs in many athletes lies in the specifics and functions of this group. Anatomically, the muscles of the inner thigh are adductors. That is, their main function is hip adduction. This movement is absent in most classic exercises from fitness and bodybuilding, which is why even trained girls may lag behind the inner thigh muscles. This is where the stereotype about the “problem zone” arises, although in fact the reason lies in the fact that the adductor group is not trained separately.
To ensure that all leg muscles receive an even load, it is recommended to add exercises for the inner thighs to each workout. If there is a pronounced lag in the area, a separate training day should be allocated to working out the group. This is also relevant for girls who want to achieve the so-called “thigh gap” - the gap between the thighs, which has become one of the indicators of an aesthetic figure.
What are Kegel exercises for women?
These are exercises aimed at strengthening the muscles and ligaments of the pelvis. “The author of the method, American gynecologist Arnold Kegel, developed a perineometer back in 1947 - a device for determining the strength of the pelvic floor muscles,” says Tatyana Byzova. “Five years later, he created and introduced into practice a system of exercises for training the muscles in this area. Moreover, it is the muscles of the perineum, without involving the antagonist muscles (abdominal press, thoracic diaphragm). He also developed a special simulator - the progenitor of numerous modern devices, in particular, vaginal cones.”
The essence of the exercises is to contract and relax the muscles of the perineum. “Quite a lot of gymnastic complexes have been developed using the Kegel technique, which are based on alternate compression and relaxation of the pelvic floor muscles,” adds Tatyana Byzova.
How to remove internal flaps
In order to tighten the inner surface of the thighs, you need to perform exercises aimed specifically at problem areas.
Cardio exercises will promote uniform burning of fat deposits and acceleration of metabolism.
Sample program
An example of a program of effective exercises for the inner thigh:
- Warm up.
- Plie squats – 4*12.
- Leg abduction in the simulator – 4*12.
- Superset: lying leg raise, side hip adduction – 5 sets of each movement with 30 second breaks.
- Standing leg abduction.
At the end there is a stretching complex.
General recommendations for training
- Be sure to take time to warm up before and after playing sports, this will help avoid injuries and protect the body from unnecessary stress.
- One of the keys to success is regular training. To keep yourself in good shape, a few workouts a week are enough, but to lose weight and combat problem areas, you need more frequent and intense exercise.
- Equally important is the correctness of the exercises. Give them special attention.
- If possible, do a light massage or scrub after class. A comprehensive fight against excess weight is always better than a targeted one.
