Thigh chafing, also known as “chub rub,” can be an uncomfortable and irritating experience. It occurs when the skin on the inner thighs rubs against each other, leading to friction, redness, and sometimes even painful rashes.
Fortunately, there are simple exercises you can incorporate into your routine to help prevent thigh rubbing and keep your skin healthy.
In this article, we will explore five effective exercises that target the muscles in your thighs, reducing friction and promoting a more comfortable experience.
PLANK WITH JUMP
- Place yourself in a plank position. With your body completely straight, stretched and contracted, and supporting yourself on the floor with your forearms.
- Start doing small jumps, opening and closing your legs and keeping your belly contracted.
- Perform 10 repetitions for 3 series.
SPEED SKATER
- Jump to the side and, while touching the tip of your foot against the ground, bring the opposite leg back.
- Immediately jump again in the other direction, and continue alternating until you complete the repetitions.
- Perform between 25 and 50 repetitions in total.
BARBELL SQUAT
- Stand with your feet hip-width apart.
- Place the bar just above the shoulders on the trapezius muscles and hold it firmly on both sides.
- Bend your knees, push your hips back and lower yourself into a squat. Lower yourself until your knees form a 90-degree angle.
- Get up slowly without locking your knees and repeat the movement.
- Perform between 8 and 12 repetitions.
CIRCLES WITH LEGS SIDEWAYS
- Lie on one side and support your head with your lower arm.
- Rest the hand of the other arm on the floor.
- Raise your top leg and draw circles.
- Perform between 8 and 12 repetitions with each leg.
LUNGES
- First of all, you must stand with your feet shoulder-width apart and your hands on your hips.
- Next, he steps forward with one leg and bends his knees until his back knee almost touches the ground.
- Finally, take your body back (starting position).
- Next, do the same with the other leg.
- Do 10 repetitions with each leg.
