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If you suffer from excess body fat and sagging on the inside of the thighs , do not despair. We have 6 best exercises for this case, which in the shortest possible time will help tone your thighs and reduce the amount of subcutaneous fat. So, to work!
Exercises for the inner thigh
- Exercise "Frog"
- Lie on the floor or mat face up, straight legs lift up.
Connect the heels, and spread the socks apart. In this position, slowly bend your knees, and then straighten them with tension. Do 3 sets of 10 repetitions, rest between sets - 1 minute.
- Exercise "Scissors"
- Lie on your back, put your hands on the floor. Raise your legs about 30 cm from the floor. Cross your legs, imitating the movement of scissors , 10 times. Without stopping to rest, move your legs up and down 10 times for each leg. Do 3 sets, trying not to put your feet on the floor.
- Lunges
- Stand up straight, put your feet shoulder-width apart. Straighten your arms in front of you. Take a step to the side with your left foot. Bend your right knee as you squat and shift your body weight to your right side. Slowly rise, leaving your legs in the same position. Roll over to shift your body weight to the left side. For each leg, do 10-15 lunges. Another variation of lunges. Starting position - feet shoulder width apart, arms straight in front of you. Step your left foot forward, crouching and trying to touch the floor with your right knee. Do the same on the right leg. Squat 10-15 times on each leg.
- ball squeeze
- Lie on the floor, bend your knees, place a small elastic ball between your knees. Straighten your arms along the body. Raise your pelvis by pulling in your belly. You should get a beautiful and even plank . Stay in this position for 30-60 seconds, intensely squeezing the ball with your knees. Get down on the floor. Repeat 5 times.
- Intensive pumping
- Lie on your right side, supporting your head with your hand bent at the elbow. Bend your left leg and place it on the floor in front of your right foot. Raise your right leg 30 cm off the floor 10-15 times. Repeat the same movements on the left side.
- Overcoming resistance
- For this exercise you will need a gymnastic expander tape .
Spread your feet shoulder-width apart and pull the band around the bottom of your legs. Raise your left leg and set it aside, overcoming the resistance of the elastic band. Return your leg to its original position, do a deep squat. Repeat 10 times for each leg.
The inner side of the thigh is not subjected, as a rule, to daily stress. Therefore, it is so important to pay attention to it in a timely manner. Start training now to flaunt hot shorts in the summer!
It's more fun to train with friends - tell them about this effective complex for the inner thighs!
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