In Ancient Sparta, women, along with men from childhood, were engaged in active sports - throwing disks, darts, running, wrestling. This strengthened their spirit and body from childhood, and also helped in the future to carry strong children. The Spartans also remained in the same commitment to a sporting lifestyle. Active sports did not at all disfigure the body of the inhabitants of Sparta, on the contrary, they were considered the most beautiful women in Greece.
In the Middle Ages there are many famous characters of the fair sex who voluntarily fight along with men in heavy armor and skillfully own weapons. Some of them are mentioned in historical reports. In Brittany and Scotland, women participated in folk games - wrestling and throwing stones.
Since the end of the 19th century, thanks to active feminist movements, simulators began to come into use, in which women went in for sports, although still in everyday dresses. Parents gave the girls to the gym, and in general women actively began to show interest in physical exercises. And when the fashion for long dresses with frames and “rich” bodily forms, which were a sign of wealth, began to go away, there was an urgent need to do something with the lush lines of the body. So began to form special institutions for weight loss, where through persistent training on the simulators broke the excess body fat. Today, there are many affordable fast-acting ways to tone the muscles of the inner thigh.
Anatomy of the inner thigh
The very problematic part of the thigh, which often sags and spoils the entire female image, is a group of adductors, lifting the legs to the midline of the body. This group is called medial, that is, medium, and consists of several muscles: the crest, thin, iliac-lumbar and adductor.
In the normal mode of life, these muscle tissues are not involved, therefore, for their tone, separate training and a little daily attention are needed. How to tighten the inside of the hips will be discussed in this article.
Causes of problem formation
The appearance of sagging precisely on the inside of the thighs, excess fat, muscle atony - all these are the results of their infrequent use, as well as hormonal emissions of progesterones and estrogens during childbirth, childbirth, a long postpartum period, and breastfeeding. During pregnancy, it is in the abdomen and thighs that an accumulation of fat cells is observed - this is the so-called safety ballast pillow. It saves the child from developing inside the mother’s womb from possible injuries and retains heat to maintain a constant temperature in the body, as well as for necessary support during fetal growth.
Even after the birth of a baby, this “pillow” does not disappear immediately, playing an important role for the appearance of milk and its fat content, moreover, fats are long-term energy reserves that the female body really needs in the postpartum period, so tighten the inside of the thigh in a week– another is difficult, but you can do it if you wish.
Aqua aerobics for tonus of the adductors
Water gymnastics or hydroaerobics answers the question of how to tighten the inner thighs. This can be achieved by overcoming the resistance of water, thereby leading to muscle tone. Resisting water pressure, muscle tissue does more work, and lactic acid does not accumulate in them, which with vigorous aerobics on land causes aching pain the next day.
The weight of the body and legs is 30% less in water, so you can jump, run and perform cycling exercises as much as you like in time, while simultaneously pumping up the muscles of the buttocks, the outer and inner thighs in the complex. The main condition for doing aerobics is a system and regularity. Classes need at least 10-15. You need to get to that level of difficulty (of course, in consultation with a trainer), where you can already feel the effect of lifting the most problematic places that decorate the female body in a toned way.
You can quickly tighten the inside of the thigh with water exercises. The most productive experts consider the following:
- running in water;
- pulling the knees to the chest (alternately each knee or simultaneous pulling during the jump of both knees);
- side jumps;
- scissors exercises lying in the water, holding on to the side or swimming board.
When the body adapts to a new environment and new loads, it is recommended to add swings in the water to the side, with each foot several times.
How to tighten the inner thigh: exercises
An elastic fitball ball is ideal for daily pull-up exercises. There are several effective workouts for working with the weak adductors of the thigh. A hard ball requires more muscle load, so you need to choose a more suitable fitball, with a comfortable degree of rigidity.
The best recommendations from trainers on how to tighten the inside of your hips are:
- Lying on your back, raise your legs at a right angle and hold the ball between the legs, rolling the legs to the right, then to the left - up to 15 sets in each direction.
- Lying on the floor, on your back, bend your knees, feet rest on the floor. Grip the ball between the knees and as you exhale squeeze it as tightly as possible using the inner surface of the thigh. Fix the point of greatest tension for a couple of seconds and then relax. For a good result, you need to do this exercise in 3 sets of 15 repetitions. The fitball can be squeezed while standing or sitting on a bench, as with an expander, which also has the ability to straighten when squeezed. It is thanks to the resistance when squeezing the fitball and expander, the muscles of the inner surface of the thigh do the job and pump up.
- From a standing position, put the foot of one leg on the fitball and take it to the side, while the leg stretched out on the ball is parallel to the floor. Reliance is on the right foot. Hands to maintain balance are stretched either forward or to the sides. On inspiration, we move the pelvis back, the weight is transferred to the heel, we perform a squat. On exhalation - the starting position, but the knee does not bend to the end. The stomach when doing squats in tension, the gaze is directed forward. Perform an exercise of 3 sets of 10 reps for each leg.
Aerobics for tone
In the arsenal of aerobics exercises there are several especially suitable for restoring muscle tone of the inner thigh. All of them are aimed at shifting legs with effort, loading muscles and stretching with or without various equipment, trainers, weights. They are, of course, based on squats, as the most effective.
- Squat is performed from a standing position, with legs wide apart, toes of the legs do not look directly, but to the sides. When doing squats, the hips are parallel to the floor, and when bending the legs, an angle of 90 degrees should be formed. The number of approaches is not less than three, in each of which at least 15 squats should be done.
- Effective strengthening and tightening exercise are “scissors”. It is also suitable for water aerobics. From the supine position, raise your legs so that between the lower limbs and the body there is an angle of slightly more than 90 degrees. Cross legs alternately - then the right leg above, then the left. The lower limbs should not be in contact with each other. Perform at least 25 crosses.
- One of the exercises popular in aerobics is lifting legs from a supine position, propping up the body with a hand bent at the elbow. The essence of the exercise is to slowly raise the leg with a delay in its upper position for several seconds. Perform up to 20 lifts on each leg. After mastering the load of this exercise, it can be complicated by the simultaneous lifting of both legs tightly shifted together to a small height. Also at least 10 climbs.
Hip Hop as a tonic sport
This incendiary youth dance will help tighten the inside of your hips. Contribute to this characteristic movement. Consider the three main dance elements:
- The snake. The hind leg acts as a support leg, and the front leg lunges forward with maximum squat. In this case, the hands, following the legs, make a snake movement.
- Scratch Leap. Performed by a small cross jump with landing on the heels in an open wide position, which continues to swing movements left and right.
- Squat From a position of an open position, we crouch slowly into a deep plie, while doing this twist with our hands, and we also slowly rise to our original position.
Under rhythmic music, pumping the right muscles is much more fun and effective. Dance exercises can be done in three approaches, each at least 10 times.
Massage the inner thighs and wraps
It is not enough just to pump up the muscles on the inner surface of the thighs, it is still necessary to provide special skin care, as in this place it is thinner and more delicate. The question of how to tighten the skin on the inner thigh should be approached comprehensively. It is recommended to carry out massages or body wraps together with aerobics.
There are effective massagers for the inner thighs that can be used at home, for example, after strength exercises with fitball.
Vacuum massage for all thigh surfaces is popular, which improves blood circulation in the tissues and gradually removes the fat layer and the problem of cellulite. A similar procedure can be performed independently, for example, after taking a contrast shower. Massage is carried out using anti-cellulite gel.
An excellent result in the fight for tightened hips is given by plastic wraps using medicinal mixtures, in which the main ingredients are often honey, coffee, clay and essential oils (coconut, orange, vanilla). But even without mixtures, a tight wrapping of the hips with a film gives amazing effects in conjunction with physical activity. Exercise warms up the muscles, promotes the resorption of the accumulated lactic acid in the tissues, fat breaks down with the release of energy and water. Effectively wrap in film in a bath or sauna. At the same time, you need to refrain from alcohol, carbonated drinks and plentiful food. To achieve the desired result, it is necessary to carry out wrapping procedures for at least a month.
Slimming tennis
Sports games, such as tennis, will not be superfluous in the program for tightening the hips. In this sport, the legs are bent all the time, and the adducting thigh muscles are constantly in tension - hence the pumping, and the tightening, as well as the general healthy physical form.
Regular running perfectly corrects the relief of the adductors of the thigh. Brasing, basketball, long cycling, roller skating, skiing - a complete muscle lift is provided. Sport is the best way to lose weight.
Nutrition recommendations
A beautiful fit body is incompatible with poor nutrition. Excess fats, a huge amount of unnecessary carbohydrates will certainly be in the extra fold, which again will have to work in the gym. While working on correcting your figure, it is recommended to refrain from fast food, carbonated drinks, and any meat semi-finished products. Salads without mayonnaise, cereals, soups, boiled meat and fish, fruits, vitamin complexes, green teas, fermented milk products remain the most desirable products for the body. Meals are recommended to be made frequent (but not more than 5 times a day), and portions are small. Normal water should be drunk according to the loads - the stronger the perspiration, the more fluid you need to consume. Before training and bathing procedures, do not get enough. Meal should take place 2 hours before the procedure and no earlier than 1.5 hours after.
Tighten the inner thigh: reviews
The opinions of women working on how to tighten the inner part of the thigh at home agree on one thing - there will not be the desired result if, for example, you engage in water aerobics, continuing to eat bread rolls and fried potatoes.
It is very important to review your diet and remove all unnecessary, but without violence against yourself, because as soon as physical activity stops, all the results again "jam", and the psyche suffers. You need to develop the habit of eating really needed foods. How to quickly tighten the inside of the thigh? This question is asked by many women. However, before taking action, it is extremely important to understand whether it is necessary to deal with this problem and whether the psyche is ready to accept all the consequences of changes. With the beginning of work on the figure, the whole lifestyle changes. The nutrition and the correction program for the “ears” on the hips should be stretched no less than six months, then there will definitely be no return to the past.