Well warm up his adductors before muscle
The inside of the thigh is composed of 5 muscles, called the adductors of the hip , by their action to bring one leg towards the other. Before strengthening these muscles of the inner thighs , it is important to warm them up a minimum. Here is an exercise that may be worthwhile before each of your adductor toning sessions.Instructions: Standing upright, back straight, take a step on the side and bend your leg, then make the same movement on the other side. Perform about thirty repetitions.
This exercise has the advantage of soliciting all the muscles of your legs and buttocks, which is interesting if you have planned to work also your calves and your glutes.
Now let's get to the heart of the matter: exercises to strengthen the inner thighs. They help firm and tone the inner part of the thigh.
Exercise 1: The sumo squat
This variant of the squat movement remains, like the warm-up, very global in terms of muscle toning of the legs . If the sumo squat can obviously strengthen the inner thighs, it will also act to strengthen your quadriceps and your glutes.Instructions: Stand with feet apart, point outwards, flex your legs, pressing hard on your heels until your thighs are parallel to the floor, then go back up slowly. Remember to keep your back straight throughout the exercise and blow up.
Perform 20 to 30 repetitions then go to Exercise 2.
More difficult: perform the exercise with a weight, keep the legs position bent 5, 10, 15 seconds ..., in the bent position make small movements over an amplitude of about ten centimeters.
Exercise 2: the favorite of the coaches to strengthen the inside of the thighs
If you have to choose a single exercise to firm the inside of your thighs, then look no further, this one is ultra targeted and terribly effective!Instructions: Lie on your back, with your legs bent, place a balloon between your knees and press firmly while exhaling. Hold for 2 to 3 seconds then release and start again.
Perform about twenty repetitions then go to Exercise 3
More difficult: press the ball longer, replace the ball by one of the devices shown below, or perform this exercise with a larger ball, type swiss-ball , taking care to stall against a wall.
Exercise 3: Muscle adductors with a rubber band
Here is a third exercise also interesting to firm the inside of the thighs. It requires, however, to have an elastic band and some furniture ...Instructions: attach one end of your elastic to the foot of a well-fixed table, and the other end to your ankle. Spread out enough so that the elastic is slightly stretched in the starting position, and stand upright, with your back straight, eventually holding you to maintain your balance. The exercise is simply to bring your leg back to the other to perform the movement of adduction of the hip that helps firm the inside of the thigh. Perform the movement slowly, always exhaling during the contraction phase.
Perform about twenty repetitions then repeat the circuit in Exercise 1.
More difficult: stretch the elastic at the beginning, take a stronger elastic, realize the movement more slowly, make small kicks when the elastic is stretched to the maximum.
Do not forget to stretch your adductors after the session!
To get firm and muscular thighs from the inside, perform these 3 exercises 3 times ( in the form of circuit training ) 3 to 5 times a week, without forgetting to increase the difficulty regularly. Also remember to stretch your adductors after each session to keep muscles flexible, thin and tonic.A sports coach to progress faster?
You have followed our advice to strengthen the inner thighs but you want to follow a personalized program ? Why not use the services of a professional sports coach ? Whether to tone your legs, lose belly, or refine your arms, a personal trainer will offer a program tailored to your goals but also your abilities. Find your sports coach
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