Not every woman can boast of natural slenderness of her legs, but even very thin girls face fat deposits on the inner thigh. This place tops the list of problem areas of the female body, as it is very difficult to train and stubbornly does not want to decrease in volume. How to remove the inside of the thigh? Only an integrated approach will help: proper training, nutrition adjustment and sufficient cardio loads - this is the only solution to your problem.
Causes of fat accumulation: anatomy and physiology of the problem area
Why is the inner thigh considered a problem area? And all because if you, for example, lose weight by 5 kg, then 90% of the weight will go from the buttocks, abdomen and upper body, and only 10% from the hips. But if suddenly you recover for the same number of kilograms, then be sure that more than half will be deposited on your thighs. Just some kind of magic! In fact, everything is easily explained from the anatomical point of view, or rather, gender physiology. The fact is that nature has endowed a woman with the ability to bear children, which means that her entire body is “imprisoned” for this function. The female body is very thrifty and “shy,” it is very afraid that terrible hungry times will come and the girl will not have enough energy and strength to bear a child. Therefore, the body forms strategic reserves in case of coincidence of the end of the world and pregnancy. Unfortunately, this function has long lost its relevance, because now it is difficult to imagine a situation in which a woman will be in hunger and cold, but you will not go against nature. The most attractive places for the formation of fat "stash" our orgasm considers the stomach and hips, which is why losing weight in these areas is the most difficult. After all, even if you will punctually pierce these places with force training, the splitting of these reserves will go only in the very last turn. So get ready for a long and hard work, because it is usually impossible to remove the inside of the thigh in a week.
An integrated approach: general principles of weight loss in the hips
Naturally, sports alone will not be enough, because in order to finally get rid of fat, you need a number of complex procedures, as well as a complete revision of lifestyle and food culture. But first things first:
- We recall the basic rule of losing weight: to start losing weight, you must create a calorie deficit. This means that the diet is reduced, and physical activity is increasing.
- No strength training will start the fat burning processes in the same way as cardio loads do, which means we will definitely add them to our training program. You need to engage in low intensity and work at average heart rates.
- An important role in the general form of the inner part of the thigh is played by the condition of the skin. Do not forget to carry out cosmetic procedures and massage to make it supple and maintain a constant tone.
And what exercises remove the inside of the thigh? First of all, those that involve the leading muscles. These muscles rarely work in everyday life, which is why fat deposits are so easily accumulated in this area. Consider a good set of exercises for home training, because it combines effective strength training, strengthening exercises and high-quality stretching. If you regularly engage in at least three times a week, then you can count on a decent result in 2-3 months.
A good workout before training: leg breeding
In general, it is possible to remove the inside of the thigh with both strength exercises and strengthening training. But any activity must necessarily begin with a warm-up, because you need to warm up the muscles well and make them work. In addition, if you are not strong in biomechanics, then you need to understand the location of the adductor muscle and learn how to strain it, the only way you can "include" it in the work during exercise. The stronger the impulse connection of the brain and muscles, the more effective is the work on the problem area.
As a warm-up, you can perform leg breeding in the supine position, this will help to concentrate on the working muscles and prepare them for heavy strength exercises.
Equipment:
- Starting position - lying on your back, arms extended along the body, legs raised up.
- The essence of the exercise is the breeding and mixing of absolutely straight legs, while you need to keep the muscles in maximum tension and pull the socks towards you.
- The technique can be complicated if you perform dilutions from the rack on the shoulder blades, but if you have some problems with the spine, then it is better to give preference to the classics.
Perform 5-6 approaches of 20-25 repetitions, this will disperse the blood through the muscles and set you up in a working mood.
Basic training for adductors: Plie squats
Since you can remove the “ears” from the inside of the hips with only good strength training, you can’t do without a base here. The stronger the muscles of the legs are, the more fatty tissue will go away as their “nourishment”, which means that do not be afraid of muscle growth in this zone. After all, muscle tissue is much heavier than lipid, and with equal weight takes up much less space, which means that your legs will be slender and taut. Now consider the technique of the most effective exercise on the adductor muscles.
Plie Style Squats:
- It is most convenient to perform the exercise from skirtings or platforms, then the squats will be deeper, and accordingly the amplitude of the muscle strain increases significantly.
- Since it is almost impossible to remove the inside of the thigh without a good study of the muscles, you will have to exercise with extra weight. As a weight, it is better to choose a dumbbell, which will have to be held between the legs with both hands. Beginners can train to perform the exercise without weight, and later gradually increase the load.
- Starting position - legs in a wide stance, socks are spread apart to the maximum, hands are locked in a lock or hold a projectile.
- Start doing squats, while the body can be slightly tilted forward, but the back remains straight, and the face looks up and forward.
- Hold at the bottom of the trajectory and begin to slowly climb up. In this exercise, the main thing is not speed, but concentration.
- It’s worth working at an incomplete amplitude, which means that at the end of the trajectory you shouldn’t straighten your legs completely, start moving down before your knee joints are in place.
The effectiveness of side lunges, technical features and reviews
Everyone cares about how to remove the inside of the thigh. The girls' reviews show that a combination of dynamic and strength training gives a much more tangible result. And this is no accident! All basic exercises themselves are very energy-intensive, especially if you perform them with a lot of weight, and if you add a little dynamics to the training, then the stabilizer muscles will begin to be more actively involved in the work, which means that it will take even more strength to concentrate on the technique. The more intense the strength training, the faster the metabolism works, which means that the processes for breaking down fats will be significantly accelerated. Thus, we combine mass gain and fat burning in one person. The best option for dynamic strength training is lunges, but for the adductors to participate in the work, you need to take steps to the side and use cross-leg positioning. Naturally, the exercise can not do without additional weight, in the hall it will be a barbell, and at home it is quite possible to do with dumbbells.
Strengthening the inner thigh: exercise "Scissors"
It is usually very difficult to quickly remove fat from the inner thigh, but this process can be significantly accelerated if strength and strengthening training are combined. The stronger the muscles are, the more chances are to bring them into a constant tone, which means that the fibers will be in a state of compression all the time. The stronger the muscles are contracted, the more elastic our body looks, because the fat is “stretched” and evenly distributed on the surface, which means that the general appearance of the legs begins to slowly delight. One of the simplest but at the same time effective strengthening exercises are “Scissors”.
Equipment:
- Take a lying position, hands can be placed under the pelvis or extended along the body.
- Raise your legs and slightly lift the buttocks from the floor, the angle should be no more than 30 degrees, this will keep the muscles in maximum tension.
- Move your legs up and down and from side to side, try to stay in the starting position for as long as possible.
Aiming static training: lateral "Planck"
This exercise is especially for those who like to include the "Planck" in the study of absolutely all muscle groups, but do not know how. You can quickly remove the inside of the thigh using this exercise, you just need to work a little on the technique. So ardent fans of “Planck” were lucky, this type of training really includes this muscle in the work, only it is worth giving preference to the lateral version of the performance. And in order to squeeze the maximum benefit out of the exercise, combine the static load and leg lifts, then the adductors will be fully involved in the work.
Leg raises: reviews of the benefits of Pilates exercises for weight loss
You can remove the inner thigh at home by performing a set of exercises from Pilates. According to women, this type of training uses many methods for both static and dynamic muscle development. What are exercises for overcoming resistance with a ball or a special ring. However, classic leg lifts received the most positive feedback. The technique of exercise is presented in detail in the photo. The essence of the training lies in the combination of stretching and power penetration, in addition, this is an absolutely insulating exercise. After all, not a single stabilizer takes even the slightest participation here, which means that the entire load remains in the target muscles.
Overcome resistance: isometric training with the ball
Still not sure how to remove the inside of the thigh? Exercising with a Pilates ball will help strengthen the adductor muscles using the isometric training technique. This means that the load is created by the person himself, using the strength of his own muscles to overcome resistance. There are several options for exercise with a fitball:
- squeezing a large ball on outstretched legs while lying on its side;
- squeezing a small ball between the knees in the supine position;
Both types of training work great to stabilize and strengthen the inner thighs.
Gym tape for working out the inner thigh: reviews of trainees
Judging by the reviews, Pilates in combination with isometric training very well lifts the hips. Many women noted that most of all they could feel the work of adductors in exercises with a gymnastic ribbon. If you still do not know how to remove the inside of the thigh, then be sure to try this shell. After all, you can come up with a lot of exercises to overcome resistance, both static and dynamic. Here are just a few of them:
- stretching the tape while lying on its side;
- breeding legs with an expander lying on your back;
- steps with tape on the legs;
- abduction of the leg fixed in the tape.
A little stretching after training: exercise "Butterfly"
Do not forget that any training should end with a stretch. For the inner thigh, the Butterfly exercise is most suitable. This will help to relax a little tired muscles and relieve excessive tension. In addition, stretching has a beneficial effect on the shape of muscles, making the fibers longer and more beautiful.
Now you know exactly how to remove the inside of the thigh, exercises in combination with diet and aerobic exercise will help you achieve your desired results faster. Therefore, do not be lazy, but completely rebuild your regime, because sport is not a hobby, but a way of life.