Women are often unhappy with the condition of the inner thighs. Flabby muscles and uneven skin surface ruin even the slimmest figure. Regular workouts that include exercises on the inner thigh muscles will help to correct the position.
Instructions
Step 1
Stand near the wall, rest your hands on the surface. Transfer your body weight to your left leg, take your right leg to the side and up. Move your right foot like a pendulum to the left, then to the right. Do 20-30 repetitions of the exercise and swap legs.
Step 2
Sit on the floor, put your feet together, spread your knees to the sides, rest your palms on them. With an exhalation, press down on your knees and push them towards the floor. Hold the pressure for 5-7 seconds, while inhaling, relax your hands. Repeat the exercise 7-10 times.
Step 3
Lie on the floor, lift your straightened legs up, put your hands along your body. While inhaling, spread your legs to the sides as much as possible, while exhaling, connect them. Repeat the exercise 20-30 times.
Step 4
Perform the scissors exercise from the previous starting position. As you inhale, spread your legs to the sides, while exhaling, cross them in your hips. Do the exercise for 3 minutes.
Step 5
Bend your knees, place the ball between them. With an exhalation, press your knees on the ball, as if trying to bring them together. Hold the pressure for 5-10 seconds, then relax the muscles while inhaling. Repeat the exercise 7-10 times.
Step 6
Lying on your back, pull your heels as close to your buttocks as possible. Straighten your right leg and lift it up. As you exhale, lower your leg to the right and down, but do not touch the floor. Do swinging movements with your leg up and down for 1-2 minutes. Repeat the exercise with your left leg.
Step 7
Raise your straight legs up. Lower your right leg to the side, and describe it in circles. Try to make the maximum amplitude with your foot. Make 10-15 circles in one direction, change direction. Repeat the exercise on the left leg.
Step 8
Jumping rope, cross-country running, swimming, rock climbing have an excellent effect on the internal muscles of the thighs. Perform similar power loads whenever appropriate.
