For most women, the problem lies in excess fat deposits on the inner thighs. But there are those who do not have enough of this very fat, which is why a large gap is formed between the legs. Protein foods and exercise to help build your inner thigh muscles can help alleviate this problem.
It is necessary
weights for legs, dumbbells (1 kg, 2 pcs.)
Instructions
Step 1
So, a small set of exercises: Starting position - legs wider than shoulders. From this position, begin to squat, squeeze your buttocks. 15-20 times, 3 sets each. Starting position - standing, feet shoulder-width apart. In the hands of a dumbbell (it is better to start with 1 kg). Lift your heels off the floor and rise on your toes as high as possible. 10-15 times, 3 sets each. Starting position - lying on your back. Raise your legs up, perpendicular to the floor and spread out to the sides. The so-called twine. Stay in this position for about 30 seconds or a minute. Do 3 sets. You can increase the time and number of approaches, depending on your physical fitness.
Step 2
Starting position - lying on the left side on the floor, the right leg is bent at the knee and stands on the foot near the left knee. The left leg is straightened on the floor. Lift your left leg off the floor and lift it up, about 30 cm. Then change sides. 20-30 times, 3 sets each. To enhance the effect, you can attach a weight to the ankle to increase the load.
Pinch a small ball (like a tennis one) with your knees and start squeezing and unclenching it. 15-20 times, 3 sets each. In order to see the result, it will take at least a month.
Step 3
Do not forget to eat protein foods: eggs, chicken, beef, milk, etc.
Muscles contain 34.7% of the total amount of protein in the human body. Therefore, during periods of intense training, it is recommended to slightly increase the amount of protein consumed daily.
