The inner thigh is one of the most problematic areas of the female figure. In winter, the appearance of the legs does not bother us much, and you do not think: how to pump up the inner part of the thigh. But closer to summer, when we begin to understand that we’ll soon put on a swimsuit and go to the beach, there is panic at the sight of reflection in the mirror. You can correct the situation if, without waiting for the summer, start to put your legs in order.
If you do not know how to pump up the inner side of the thigh, then use the exercises provided in this article. Perform this complex about 4 times a week. But do not try to do it daily, as the muscles need to recover after exercise. The recovery period on average takes 48 hours, so the “every other day” option is most suitable for training.
So, we begin to answer the question “how to pump up the inner part of the thigh?” Lie on your left side, resting on your forearm, bend your right leg at the knee and position the foot in front of the left foot. With an exhale, lift your left leg above the floor, pull it with your toe towards you. Do not hold your breath, try to strain only the inner side of the thigh as much as possible . Keep your foot in the air for about 30 seconds, then on a breath lower it and relax. Take a break and do 2 more sets of this exercise. If for you this kind of physical activity is small, then do not rush to turn over to the other side. Let's see how to pump up the inner part of the thigh with a greater load. Let's complicate the task a bit: when lifting the left leg up, perform the “spring” - small swings up and down. The number of strokes depends on your physical fitness. If the first few workouts are difficult for you to perform many springs, then do at least 24, then gradually bring to 50 sets. Well, if the number of repetitions you gradually bring up to 100 - 150 times. Perform exercises on the right leg.
Sit, while inhaling, lean back with your body, lean on your forearms, lift your legs bent at the knees up. With a breath, spread your legs to the sides, point your socks at yourself. Perform small springing movements for 3 minutes. Then complicate the exercise a little: spread and connect your legs completely. In time, the implementation of this option will take about 2 minutes. Now we will tell you how to pump up the inner part of the thigh if such a load is small for you. Fully lower yourself on your back, raise straight legs up. Breathe legs apart while breathing out, bring them down. Continue doing these movements for 4 minutes. Then lower your legs and rest for 30 seconds.
Sit, bend your knees and connect your feet together, put your palms on the inside of your hips. As you exhale, begin to press your hands on your feet and at the same time try to bring your knees together. Due to such a counteraction, you will strain your thigh muscles as much as possible . On inspiration, remove tension from the arms and legs, rest for 2 - 4 seconds. Complete 10 to 30 sets of this exercise.
Consider another exercise. For him you need a medium-sized ball. Lie on your back, bend your legs, place a ball between your knees. With an exhale, push your knees on the ball, trying to squeeze it as much as possible. When you inhale the muscles, relax. Perform this alternating voltage for 2 minutes. Then complicate the exercise a bit. Place the ball closer to the center of the inner thighs, straighten your legs completely, and lift them up. Also, as you exhale, squeeze the ball with your feet, hold the tension in your muscles for 3-5 seconds, and then relax your legs. Complete at least 30 approaches.
We examined some of the most effective exercises. This article will be very useful for those who think how to pump up the inner surface of the thigh. To achieve success in this matter, the main thing is not to give up, be persistent in doing the exercises. However, keep in mind that if you are just starting to exercise, and before that time you haven’t practiced for a long time, then first perform a slightly smaller number of approaches, gradually gaining momentum.