- 1. Squeeze the ball between your legs
- 2. Elevation of the trunk on the Pilates ball
- 3. Leg elevation, on its side
- 4. Squat
- 5. Board 3 supports
- 6. Opening legs with weights
Exercises to strengthen the inner thigh should be performed in lower limb training, preferably with weights, to have a better effect. This type of exercise helps to strengthen the adductor muscles of the thigh, and can be performed at home, to avoid sagging in that region. However, to obtain more aesthetic results, it is interesting to reduce body fat from burning fat through exercise.
Other exercises that are also important to improve cardiorespiratory fitness are running, brisk walking, cycling or elliptical, for example, which must be performed at the beginning of training, for 15 to 20 minutes. After that, you can start training with the exercises indicated below, but a trainer or fitness coach can indicate a complete series of exercises for the lower limbs, which also involve the front (quadriceps), the back (hamstrings), gluteal and potato (calf).
Some examples of exercises for the inner thigh are:
1. Squeeze the ball between your legs
To start easier, you should lie on your back, bend your legs and place a soft ball between your knees, as shown in the image. The exercise consists of squeezing the ball for 10 seconds, using as much force as you can. Repeat 8 times.
2. Elevation of the trunk on the Pilates ball
You should lie on your back and place the Pilates ball on your feet. The exercise consists of lifting the trunk off the ground and pressing the ball with your feet. Maintain the force against the ball for 10 seconds, and then rest down the trunk. Repeat 6 times.
3. Leg elevation, on its side
Lie on your side and raise your upper leg, keeping it at the same height as your hips. The exercise consists of raising the lower leg (closer to the floor), keeping the knee straight. Repeat 12 times.
4. Squat
Spread your legs more than shoulder width and raise your arms, as shown in the image. The exercise consists of squatting, as much as you can, 12 times in a row.
5. Board 3 supports
Stay in the plank position 4 supports: keeping only your feet and hands flat on the floor, keeping your body very horizontal. The exercise consists of bringing the knee closer to the elbow, alternately. This exercise should be performed slowly, to avoid injury. Repeat 15 times.
6. Opening legs with weights
Lie on your back and raise your legs to the center, keeping them taut. The exercise consists of opening your legs, as shown in the image, 12 times in a row. Initially you can use 0.5 kg weights, but this weight must be increased progressively.
Although these exercises can be performed at home, it is best to practice under the watchful eye of the gym teacher or personal trainer , to avoid injuries and to get the most out of each exercise, achieving better results. If you want to fight the sagging of the inner thigh, check out some precious tips to increase muscle mass.
