For many women, inner thighs are a “problem” and they want to change it in all possible ways. However, this is not so easy if exercises are performed that are not effective for exactly this part of the body.
Still getting the inner part of the thighs is probably the second thing on your wish list after you get rid of the stomach, do not worry, you’re not the only one. In fact, the thing is that gaining weight on your inner parts of the thighs is quite easy and it can be done in a short time, but losing weight in that area is difficult. Also, keep in mind that nothing is impossible.
Therefore, in an attempt to lose weight in the internal thighs, you need to be persistent and the results may not appear immediately, but you still have to keep at it.
Here are 8 exercises that will tone your muscles in the shortest possible time and solve the problem of excess fat on the inside of the thighs.
1. DONKEY KICKS:
You need to do this exercise for a month to see some results. First, you need to position yourself on all fours on a mat and then to put your hands underneath your shoulders. And then you need your knees to be under your hip. Next, you need to keep your right knee bent at 90 degrees and then flexing the foot as you lift your knee until it is the same height as your hip and afterward, lower your knee without touching the floor, and then you need to repeat the process. And then once you’ve completed the reps on the right leg you need to do the same for the left leg.
2. GOBLET SQUATS:
First, you need to stand with your feet apart from the same distance as your shoulders. And then while you holding a dumbbell to your chest you also need to hold the dumbbell by one end between your hands, with the other end extending downwards towards the torso and you are in the starting position. Next, you need to squat down slowly, and then keeping your slightly arched back and pushing your hips back, you need to continue down until your thighs are parallel to the floor. You need to hold this for 2 seconds and return to the original position and then repeat it.
3. SUMO SQUATS:
To start this exercise you need to position your legs wider than your shoulders and your toes slightly pointing out and then you need to keep your head up. And then look straight at all times, as looking down will put you off balance and make ensure your back is straight. And this is the starting position, so as you inhale, slowly lower yourself by bending your knees keeping a straight posture and your head up, and then continue going down until is less than 90 degrees between your upper legs and calves. Then make sure that the front of your knees should be in line with your toes and don’t allow your knees to extend beyond your toes and then hold this position for two seconds. Next, as you exhale you need to raise the bar back to the original position and pushing through your heels as you straighten up your legs. You need to pause for two seconds and repeat the process.
4. STAR JUMPS:
First, you need to stand with your feet and legs together, fully extending your hands by your sides and then you need to bend your knees slightly. And then you need to straighten up and push through the balls of your feet while straightening your knees to jump up. And then spreading your legs to wider than that of your hip and as you do this, raise both of your arms out and up in a slow and smooth arc until your hands meet above your head. Next, as you return to the ground, bring your feet back together and your hands by your sides and as you return to the ground, bring your feet and your arm together until they are fully extended. You need to continue to do this as many times as you like.
5. BODYWEIGHT WALKING LUNGES:
For this exercise, you need to stand up straight with your feet apart as the width of your shoulders and place your hands on your hip, and then you are in the starting position. Next, you need to step forward with either leg in a long lunge and to keep the other foot in place behind you. After that you need to bend your knees as you do so, making your body lowered towards the ground, and then to keep your back straight at all times. Next, you need to continue going down until the front knee is just above the ground and hold for a second. Then you need to push down through your front heel and extend both knees to return to the original position and then you need to repeat this for the other leg as well.
6. RESISTANCE BAND SIDE STEPS:
You need to step inside of a tied resistance band and then spread your feet to shoulder width and place a slight bend in your knees while keeping your chest up. Afterward, you need to slowly step up to the side with your foot and then you need to pause, and after that step with the other foot in the same direction. Next, you need to keep stepping out until you complete the set, and then switch your feet.
7. CLAMSHELLS:
To do this exercise you need to do it on a mat or a comfortable surface, as you lie on your left side, and then to place your left hand behind your head and your right hand across from your body. Next, you need to bend both of your knees so that your feet are behind your body and then begin the movement by lifting the left knee up while keeping your feet clasped together. Then you need to take a pause at the top of the movement and slowly start lowering your left knee down to the original position and do this on the right side as well.
8. HIP RAISES:
First, you need to place a BOSU Ball on the ground with the blue rubber facing upside and then lie on the ground placing your right foot on the rubber part of the BOSU Ball. Then you need to extend your left leg up straight into the air and then extend your arms on the side and tighten your core and with your gaze focused up on the ceiling, push down with your right foot, elevating your hips. Next, tighten your glutes at the top of the movement and hold this position and then afterward you need to slowly start lowering your body towards the ground but don’t lie back down until the end of the set.
