The inner thigh is one of the most difficult parts of the body to firm up: the adductor muscles, as they are called, are a weak point of many women. The commitment must not be limited to when the swimsuit test is near : to keep fit throughout the year it is possible to carry out some exercises to firm the inner thigh, easy and with guaranteed results.
Combating relaxation in the inner thighs is very simple through the classic combination of constant physical activity and a healthy and correct diet . Thinning the legs and toning a flaccid inner thigh is not impossible, just follow a specific and targeted training programto significantly improve the situation in a few weeks, also with the help of a correct diet (avoiding junk food), with regular hydration and, for those who can and wish, with some massage .

  • Exercises
    • Inner thigh lift
    • Pushes with the heels
    • Squat Fold
    • Side walk in squats
    • Lateral lunge
    • Lunge “of reverence”
    • Pressures on the ball
    • Clamshell
    • Kickback buttocks
    • Hip bridge
  • Other tips

As far as physical activity is concerned , it is sufficient to dedicate yourself for at least 10 minutes every day (or at least three times a week) to easy exercises for the inner thigh, of low difficulty and also suitable for fitness newbies.
Among the various exercises suggested by the best personal trainers to firm the inner thigh, we have selected the best 10 that can be performed comfortably even at home. To perform these exercises, all you need is a mat, anklets, a ball and a rubber band. The daily training programrecommended includes 3 different exercises every day, to be performed for 45 seconds for a total of three times each, interspersing each set with a minute of rest. Let’s now discover together the best 10 exercises to firm the inner thigh. Inner thigh lift
This is a classic exercise proposed by pilates courses, a low impact movement that acts directly on the inside of the thighs. Although it sounds very simple, this exercise actually requires a lot of concentration and control. Execution

  • Lie on your right side and make sure your head, hips and heels are aligned;
  • place the fingertips of the left hand in front of the body to stabilize;
  • bend the left leg over the right so that the left foot is on the floor;
  • keeping the right leg well stretched, lift it a few centimeters and then lower it, without touching the floor;
  • once the repetitions are finished, repeat the exercise on the other side and with the other leg.

Heel thrusts
According to top fitness experts, this exercise not only helps eliminate loose skin on the inner thigh, but also tones the glutes and abs. Execution

  • Lie on your side and make sure your head, hips and heels are aligned;
  • place the fingertips on the floor to stabilize the body or raise the upper arm to the ceiling;
  • stretch the abdominals and buttocks, bring the heels together and externally rotate the toes;
  • lift both legs off the ground a few centimeters, hold the position for 10 seconds, then release.
  • repeat on the other side.

Squat Plie
This is a variation of the classic squat movement, designed to increase the range of motion of the hips while also strengthening the legs , flaccid inner thigh and calves. Execution

  • Spread your legs while keeping your feet turned outward;
  • bend your legs while keeping your spine straight and contracting your abs as you lunge. The knees should be directly above the ankles at the end of the lunge;
  • contract the buttocks while returning to the original position, straightening the knees.

Side walk in squat
In addition to being one of the best exercises for the inner thigh , the side walk in squat position also allows you to intensively train the buttocks. Elastics can be used to increase the intensity of the exercise, requiring greater control and concentration. Execution

  • Place any elastic band around the ankles or the lower part of the thighs, at the height of the knees;
  • keep standing, with feet hip-width apart;
  • keeping the spine and chest straight, push the buttocks back and assume the squat position;
  • remaining in the squat position, carefully take 10 steps to the right and 10 steps to the left, trying to keep the elastic tight.

Side lunge Side
lunges are very important in solving the problem of loose skin on the inner thigh. Normally, in fact, we are used to moving back and forth, while lateral movements are practically non-existent, but they can help a lot in toning and sculpting the thighs . Execution

  • Assume an upright position, with the feet at the height of the hips and the arms extended along the body;
  • keeping the chest straight, widen the right foot as much as possible;
  • push the buttocks back and sink to the side;
  • contract the buttocks to return to an upright position;
  • repeat on the opposite side.

Lunge “of reverence”
This variation of lunge helps stabilize the hips, as well as strengthen and tone both the glutes and the inner thigh. This exercise can also be performed using dumbbells, but it is advisable to master the movement perfectly before adding further weights. Execution

  • Assume an upright position, with the feet at the height of the hips and the arms extended along the body;
  • keeping the chest straight, move the right foot to lunge behind the left leg;
  • execute the lunge coming with the knee a few centimeters above the ground;
  • slowly resume standing and repeat on the opposite side.

Ball Pressures
Although this exercise may seem old school, it is actually very good and is still recommended today by the best personal trainers to tone a relaxed inner thigh . Execution

  • Assume an upright position, with the feet at the height of the hips;
  • place the exercise ball between the thighs;
  • push the buttocks back until you assume the high squat position;
  • squeeze the ball for 10 seconds between the thighs, then relax and repeat.

If you encounter excessive difficulty in performing this exercise in the high squat position, you can also sit down. The important thing is to contract the buttocks and thighs , keeping the stomach in so as to work the pelvic floor, abdomen and adductors. Clamshell
This is a specific exercise for the inner thigh and its effectiveness can be further increased with the use of an elastic band, a comfortable and effective option to work hard both the inner thigh and the buttocks. Execution

  • Lie on your side and make sure your head, hips and heels are aligned;
  • place the fingertips on the floor to stabilize the body;
  • bend the knees at a 90 ° angle;
  • keeping the feet together, perform a series of shell-like openings with the knees moving away and the feet remaining together (hence the English term clamshell, which means shell);
  • repeat the exercise lying on the other side.

Glute Kickback
Typically recommended for toning the glutes, this exercise is actually also excellent for toning the inner thighs by working all the small supporting muscles in the legs. Again, the intensity of muscle work can be increased by using an elastic band , to be placed around the ankles or lower thighs, just above the knees. Execution

  • Assume an upright position, with the feet at the height of the hips;
  • lean against a wall or a sturdy chair to maintain balance;
  • contract your abs and buttocks and keep your back straight;
  • keep the right leg straight and “kick” backwards, then slowly lower the leg until it touches the floor;
  • complete the set of repetitions and perform the exercise with the left leg.

Hip bridge
The bridge is a classic dynamic training exercise on the ground that tones the glutes, lower back and, of course, the hamstrings of the inner thigh. It can be performed in different variations, free body, with additional weights or with an elastic band , and also serves to improve the stability of joints such as the hips and knees. Execution:

  • Lie on your back, keeping your legs as wide as your hips;
  • bend the knees so that the soles of the feet completely touch the floor;
  • keep your arms stretched at your sides and shoulders resting on the floor;
  • push on the heels and raise the pelvis as much as possible, spreading the knees;
  • slowly resume the starting position and repeat.

Other tips
Commitment and consistency are the key words to solve the problem of loose skin on the inner thighs and to have perfect legs all year round, not just in summer. Performing the inner thigh exercises regularly allows you to achieve satisfactory results even in the short term. In addition to physical activity, other aspects should not be neglected: the loss of tone of the inner thigh can be due to several factors including advancing age, pregnancy or significant weight loss. It
is therefore important to also follow a low-calorie diet, rich in proteins (meat, fish, eggs, legumes), drink plenty of water and play sportssuch as cycling, running or swimming, which work the adductors, as well as perform specific exercises for the inner thigh, so as to have it toned in a short time, also streamlining the other areas of the legs, hips and buttocks.

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