Plie exercise for the inner thighs video

Toned inner thighs look attractive, athletic and healthy. But trainers unanimously insist that losing weight in this zone is not an easy task. Be prepared that you will have to work hard.

Inner thighs can be reduced at home through high interval or strength training. This article contains exercises for the inner thigh muscles that really work. It's time to get yourself in order, and we will help you with this!

Anatomy of leg muscles

The length of your legs depends on genetics. But how to pump up the inner thigh and make it more beautiful is another question. Fat on the thighs is located in two layers: superficial and deeper.

The good news is that it is possible to change the muscle-fat composition of your legs. If you increase your strength and endurance, your legs will become slender and elastic.

Having a general understanding of the anatomy of the leg muscles, you will definitely be able to understand all the ins and outs of training.

Hamstrings - These muscles are located in the back of the thigh and help you bend your knees and stretch your hips.

Abductor muscles These are the inner thigh muscles.

Quadriceps - they consist of four sections and form the anterior muscles of the thigh.

Gastrocnemius muscle (medial head) - This is the uppermost of the two calf muscles.

Tibialis anterior muscle - it is located in the lower leg and helps you flex your ankle.

Soleus muscle - This is the gastrocnemius muscle located under the medial head.

Having understood a little about anatomy, let's see exercises for the inner thigh at home for girls. All of them are easy to do (they can even be done at home) and quite interesting.

This simple exercise to tone the muscles of the inner thighs was recommended by experienced fitness instructors.

Add a little spice to your main training process by using a fitball.

Lie on your side on the floor. Cross your arms in front of your body. If you feel discomfort, bend the elbow of your lower arm and rest your head on that arm.

Place a stability ball between your legs. Slowly lift the ball toward the ceiling using your hips and buttocks.

Return to the starting position. Perform three sets of 15 repetitions.

Many people know that squats are the most effective exercise for the inner thigh. Matt Townsend, a celebrity trainer, also shares this opinion.

This exercise is also highly fat-burning.

Stand straight, place your feet shoulder-width apart.

Place your hands on the back of your head. Squat slowly: your thighs should be parallel to the ground.

Hold this position for three seconds.

Return to the starting position.

An important point: when squatting, your knees should not go beyond your toes.

Pull your shoulders back and keep your chest vertical.

Repeat the exercise 12-15 times.

Place some kind of “obstacle” on the floor. Or you can simply imagine an object to jump over.

Stand on one leg, with your knee slightly bent, and jump to the left and right of the “obstacle.”

Start close until your legs become stronger. Then you can increase the distance.

Keeping your balance can be a challenge at first. If you continue to practice effectively, stabilization will appear very soon.

If you are looking for exercises for your inner thighs and buttocks, then you have come to the right place.

Lie down on the floor. Bend your legs, bring your knees together.

Keep your feet away. Place a pillow between your thighs. Raise your hips slowly and lower them as well. Squeeze your knees together as you move up and down. Maintain tension on the pad at all times.

In the same position, lift your hips into a bridge. Keep a pillow between your knees. Squeeze the pillow about 30 times. Lower your pelvis and relax your back.

The frog is a good and simple exercise for tightening the thigh muscles. Exercises for the inner thighs do not always require much effort. The frog is still more associated with the concept of gymnastics.

Lie on your back, lift your legs and straighten them. Bend your legs, keeping your heels together, and spread your toes.

Slowly spread your knees in different directions, tensing your muscles. Then straighten, using the inner thigh muscles. Perform three sets of 12 repetitions.

Add some spice to your workout with this fun dance move. This dance sequence will relate to hip-hop. The video is in English, but visually you will understand what needs to be done and how.

The three steps included in this workout are the snake lunge, criss cross, and simple hip hop squat.

Stand up straight. Raise your chest and tighten your abs. Take your right leg back. Do this 4 times and move to the cross.

Repeat the previous movement and cross your legs 4 times. Then move on to squats. Keeping your toes in front, repeat the squats and return to the starting position. It is advisable to do this all to the music, adhering to the rhythm. Repeat squats 4 times.

Then repeat the entire complex to the beat. All three exercises must be performed with maximum concentration on the inner thigh muscles to engage the target muscles for strengthening and tightening.

Keep your feet together. Step back and squat. Take a large step, slightly wider than hip width. Connect your legs to each other.

Perform 10 reps on each side.

Keep your feet together. Take a side step to the side, bend and keep one arm in front. Bring your legs back together.

Bring your leg back with a curtsey. Do not allow the body to rotate. You should keep your core straight. Your legs should look like zigzags.

If you want to make this exercise more difficult, add weight. Rest and repeat the exercise on the other side. Do 5 times on each side.

The last two exercises for the inner thighs were recommended by Astrid McGuire, a celebrity fitness trainer. The best thing about these exercises is that you can do them in the comfort of your home.

We recommend this set of exercises for losing weight and tightening your thigh muscles to tone them. They were inspired by the Victoria Secret Angels' exercise routine.

Keep your hands on your hips. Do a half squat and from this position walk left and right. Perform 12 repetitions on each leg. This is a simple exercise and the results are amazing.

Another exercise that comes from the dance world. Stand straight with your legs straight and your hands on your waist. Take your leg back and then smoothly bring it forward, making a semicircle. The toe is pointing downwards. Do 10 reps on each leg.

Do this movement slowly and under control.

Lie on your side and on the floor. Straighten your lower leg.

Cross your top leg over it. Rest your head on your hand. Lift your bottom leg up.

Keep your leg parallel to the floor and lift your heel toward the ceiling. This action keeps the tension directly on the desired area. Also control your upper body while you do the exercise.

Take a rubber band and tie it to a weight of 50 pounds or more. This is done so that the weight does not roll away to the sides during training.

Place your hands on your hips. Take a step to the side and move your leg

The contraction from the squeeze is what makes this exercise effective. Repeat the process for the other leg. Do ten repetitions on each leg.

Straighten your legs and stand wider than shoulder-width apart. Take, for example, a 16-pound dumbbell and hold it between your legs.

Move your pelvis back, do not lean your chest and shoulders forward, and do a squat. Repeat 10 times.

Spread your legs as wide as possible. Squat down and make sure your knees are directly above your heels.

Rest your fingers on your exercise ball. Lower yourself down, keeping the ball under your fingers the entire time. Do 10 reps.

Another workout is deadlifting with an exercise ball. Step one leg back and hold the ball.

Pull your stomach in. Bend parallel to the floor, standing on one leg, and lower the exercise ball.

Touch the ball to the floor. Return to the starting position. Do 10 reps for each leg.

Proper nutrition for slender thighs

1. Drink two glasses of water in the morning and another 8 glasses of water throughout the day.
2. You can replace water with herbal tea. Other drinks are not allowed.
3. Avoid all grains and grains, but half a bowl of brown rice a day is okay.
4. Eat lots of fresh fruit
5. Avoid sugar and sugar-containing foods. The best replacement is stevia.
6. Eat 4 servings of protein per day. The serving size is the size of your fist.
7. Consume 2 tablespoons of oil daily. Oils can be any: olive, coconut, flax seed, unrefined nut oils.
8. Avoid all dairy products. Replacement: whey protein with water and fruit.
9. Try eating more organic foods. Enjoy what you eat.
10. Eat every 3 hours.
11. Add fish oil and probiotics to your diet.

By following these recommendations, you will get not only thin, but also cellulite-free legs.

Top Tips for Toned Hips

1. Get a pedometer. Aim for 5,000 to 10,000 steps daily.
2. Instead of taking the elevator, take the stairs.
3. Start jumping rope. This will help you burn calories, increase your agility, and get results faster.
4. Get around the city by bike.
5. Do scissoring. Lie on your back, lift your legs up and start swinging them crosswise to the sides.
6. Perhaps you should start dancing.
7. Make friends with lunges and squats - they are the most effective exercises to improve your thighs.
8. Lunges strengthen the hamstrings, quads, and glutes. While squats work the thighs and buttocks.
9. You can drink Yerba mate. This is a tea that has been clinically proven effective in burning fat.
10. Eat more plant-based protein to boost your metabolism.
11. Try high interval training (HIIT). They require less time than cardio and tone your thighs.

Conclusion

Patience combined with the right exercises will help you achieve the legs of your dreams. The appearance and size of your thigh gap depends on your genetics and natural body structure. And therefore, no matter how hard you try, you will not get the thighs of a super model if there is no genetic predisposition for this.

You can also use anti-cellulite creams, massages, wraps, etc. to improve the appearance of your thighs.

Constantly train, performing the described set of exercises, following the technique and rules for performing movements, nutrition recommendations, and your legs will become the envy of. And all you have to do is accept compliments with a smile, because you deserve it.

Squats are one of the most popular exercises around the world. It has a lot of variations, and one of them is plie squats. This is one of the few exercises that works the inner thigh, a problem area for many people. The word plie comes from ballet, where it means “to bend the leg.” In this case, the feet are turned as far as possible to the side, which is why a movement of this type is known as a plie squat.

Features of the exercise

The plie squat effectively works the lower body. By varying its technique, you can independently determine which muscles will work better - the gluteal or quadriceps. This exercise is especially popular among girls who want to achieve the ideal shape of their hips and buttocks, but without increasing the massiveness of their legs. With the right plié technique this can be easily achieved, while also improving flexibility and coordination.

What muscles work?

First of all, such squats effectively load the hips and buttocks, namely the gluteus maximus, quadriceps, hamstrings and, very importantly, the inner thighs. In addition, stabilizer muscles such as the calves, quadratus lumborum and the muscle responsible for straightening the spine work. Thus, plie squats, which muscles work in which, you can see in the photo below, are an effective tool for working out the lower body.

Correct technique

You already know what a plie is, now you need to figure out the technique for performing it. There are different variations of the exercise, and in this paragraph we will look at squats without weights. Before you start practicing, consider the following points:

1. Plie is extremely important in squats stretching. You will need to squat deep enough and turn your knees, and without preparing the ligaments this will be extremely difficult. Therefore, we will consider the issue of stretching separately below.
2. Clothes should not be restrictive your movements. It should be such that even theoretically you could do the splits in it.
3. Use resistant shoes, with a hard sole. You can wear weightlifting weights.

Now about proper stretching. You will need to work your lower back and leg ligaments. For the lower back, the classic method is used - with straight legs we try to reach the floor with our hands. You can use tilts and turns. To stretch your legs, it is better to use a Swedish wall. You need to approach her and throw your leg as high as you can. Then the leg needs to be straightened. Bend over, stretch your ligaments. Try to fix your body in positions where you feel slight pain. To stretch your legs, try doing the splits, spreading your legs as far apart as you can.

Let's look at how to do it right plie without weights. The execution technique will be as follows:

1. Your legs should be spread as wide as possible, with your toes turned in different directions. Place your hands on your waist. You need to keep your head and back straight.
2. Inhale and squat until your thighs are parallel to the horizontal surface, your knees are perpendicular to the inner surface, and your knees are perpendicular to your feet. Stay in this position for a couple of seconds.
3. Exhale, return to the starting position. Do the exercise the required number of times and approaches.

The plie exercise without weights is suitable for beginners. Having mastered it, you can proceed to complicated variations with weights.

Varieties of plie squats

The plie squat, the technique of which you know, can also be performed with weights - one or two dumbbells, a kettlebell, or a barbell. This will help improve their efficiency. At home, instead of shells, you can use ordinary bottles filled with water.

For girls, the optimal weight of the projectile is up to 3.5 kg. Guys should use a heavier dumbbell. The exercise will help to effectively work the same buttocks and inner thighs. The technique for performing a plie squat in this case will be as follows:

1. You need to pick up the projectile and hold it between your legs with outstretched arms. Spread your legs as wide as possible, pointing your toes out to the side. Keep your head and back straight, look ahead.
2. Take a deep breath and sit down. In this case, the line of the hips should run parallel to the horizontal surface, and the knees and feet should be in the same plane. Stay in this position for a couple of seconds.
3. Exhale, return to the starting position, repeat the exercise as many times as necessary.

A kettlebell can be used instead of a dumbbell as a weighting agent. Select the weight of the apparatus individually, but you should feel comfortable performing the exercise with it. The same parts of the body work in this case.

This exercise requires two dumbbells. It is advisable to take a weight of at least 2.5 kg. Follow this technique:

1. Take dumbbells in your hands, hold them at chest level between you. Spread your legs as wide as possible, turn your toes to the sides. Keep your head and back straight.
2. Squat after inhaling, at the bottom point your thigh line should be parallel to the surface. Hold for a couple of seconds, exhale and return back.

You can also perform the plie exercise for the inner thighs using two platforms. The technique in this case will be like this:

1. Place the platforms so that your legs are stable on them, take the starting position characteristic of such squats.
2. Use a dumbbell or a belt with the possibility of using weights in the form of pancakes (this option is more suitable for men).
3. Slowly lower yourself as far as possible. Pay attention to your knees. They should not go to the sides or jump out beyond the edges of the foot.
4. You can linger at the bottom point for a couple of seconds, then come back. At the top, try not to stop. Once you reach the top, lower yourself down. Repeat the exercise the required number of times.

If there is no platform, you can take large pancakes and place them on top of each other. You can also use two benches placed side by side. At home, you can use two low stools or chairs, but make sure they are stable.

Contraindications and precautions

There are conditions in which plie squats may be contraindicated. These are injuries to the spine or knees, hernia, varicose veins, and cancer. If in doubt, it is better to consult a doctor.

It is worth considering common mistakes when performing the exercise. One of them is if you bend forward too much. This usually happens when doing barbell squats if a person is afraid of falling. To avoid this, place a bench behind you so that you can sit on it while moving. Then remove the bench and try squatting lower. There are also other mistakes to avoid:

1. Knees “walking” from side to side. This can happen if a person does not have enough stretching or the ligaments in his knees are weak. This can also be a consequence of poor technique, in which the feet are not separated enough and you are trying to turn your knees further. This problem can be solved by improving stretching and coordinated work of the feet and knees.
2. Looking at the floor. You need to keep your head straight or look up slightly.
3. The dumbbell may dangle between your legs because your arms are too tense. Keep in mind that gravity must work for you. She can even the weight perpendicular to the floor herself. Just trust her.
4. The mistake may be that you do not stand wide enough and your knees go beyond the line of your feet.
5. The legs are fully straightened at the top point. This is wrong because the muscles relax and the effectiveness of the exercise decreases. Pay attention to the position of your legs. They should be slightly bent so that you can maintain balance.
6. If you squat shallowly, with a small amplitude, then the meaning of the exercise is lost, since only the front and outer part of the thighs will sway. The peculiarity of the plie is that it can also work the inner part of the thigh, and to do this you need to drop below parallel with the floor.

First, plie squats, photos of which will help you determine the correct technique, can be performed in front of a mirror. This way you can see many errors and correct them immediately. Also consider the following:

1. Don't chase the scales. The inner thigh is easily injured and takes a long time to heal. Before moving on to weights, warm up using light weights.
2. The dumbbell can be replaced with a weight plate, but holding it is more difficult. You can attach it to a special belt designed for weights. This option is convenient because you can free your hands. But in this case you need to study on platforms.
3. If you have discomfort in your knees, you can use elastic bandages. Sometimes it doesn't help. In any case, it is important to listen to your body to prevent injury.
4. Stop doing the exercise if you feel pain in the inner thigh, otherwise injury is inevitable. If pain bothers you constantly, consult your doctor.
5. As you move down, move your pelvis back to better target your glutes.
6. Plie squats are recommended to be done at the beginning or in the middle of classes.
7. For greater effectiveness of the exercise, keep your muscles under maximum tension and do not let them relax.

Plie squats on video

In order for you to better understand the correct technique of the exercise, we recommend that you watch a video of plie squats, which will demonstrate its correct execution with all the nuances and features.

The female body can be called an amazing creation of nature, but even the most beautiful representatives of the fairer sex are sometimes not without flaws. And shouldn’t we, women, know about our problem areas on the body? The most common problem area is the accumulation of fat on the thighs, especially on the inside. This happens due to the fact that the muscles of the inner thighs are practically not used in everyday life. Therefore, our main goal is maximum training and exercises aimed specifically at the inner thigh muscles.

The knowledge and skills provided below in this article will help you perform them correctly. Let's take a closer look at how to tighten your inner thighs.

General principles of training

If you want to get rid of cellulite on your thighs and make your thighs look attractive, you need to include them in your weight loss program quite effective workouts. Highly effective training will help you get rid of not only subcutaneous fat, but will also act as a preventive measure for many diseases.

There is no need to lie, let us note right away that our main enemy is laziness. But if you have a great desire to become the owner of chic, slender legs, then your main goal should be to strengthen your muscles. Therefore, you will have to overcome yourself and start playing sports. You should try to plan your daily schedule in such a way that you can devote at least one hour to sports three times a week. The training schedule will be as follows:

1. First of all, your workout should start with a simple cardio warm-up
2. Next, the cardio warm-up develops into a medium-intensity warm-up
3. After warming up, you can start squats
4. Squats are replaced by push-ups and jumping jacks
5. This is followed by lunges
6. After lunges, you can start plie
7. Next comes moderate intensity cardio training
8. This is followed by exercises for the inner thigh muscles
9. High intensity cardio training
10. Next, cardio training is replaced by combined exercises for the abdominal and thigh muscles
11. The workout ends with stretching.

If you decide to exercise on your own without the services of a trainer, then you need to pay special attention to the correct technique, and also try not to overload the body muscles. It is also very important to choose shoes and clothes for training. Even training at home requires specialist advice. Therefore, before exercising, you should consult a doctor or professional trainer who can give you qualified advice.

Exercises for losing weight on the inner thighs with photos

Exercises that allow tidy up your hips, are very simple, but the most important condition for their effectiveness is regularity and a large number of repetitions. Below we will look at the simplest exercises aimed at tightening the muscles of the inner thigh, as well as increasing their volume. Such exercises can be performed without any special physical training.

1. Lie on your back and place your hands under your buttocks. Your back should be pressed as close to the floor as possible. Raise your legs 30 cm up, spread them, cross your legs. If you perform this exercise correctly, you will feel tension in the muscles inside your thigh. Perform 20 crossings, after which you need to take a break for half a minute, and then do 2 more such sets of exercises.
2. The plie squat is considered quite effective. Such exercises can develop not only the muscles of the inner thighs, but also the muscles located on the buttocks. Plie also contribute to the removal of riding breeches. You need to spread your legs wide and turn your feet outward. When you do squats, your back should be as straight as possible. It is necessary to squat until you feel strong tension in the muscles and the line of your thighs becomes parallel to the floor. At the bottom point you need to squeeze your buttocks, after which you can return to the starting position. This exercise is performed for a minute, after which a half-minute break is taken, and then 2 more approaches are done.
3. Another fairly effective tool in the fight against fat deposits in the inner thigh area is lunges. They are quite simple to perform. Just stand straight, make conclusions with your left foot. In this case, the pelvis should go a little back, and the right leg should be strongly stretched and straight. After this, a lunge is made with the other leg, the body weight is smoothly redirected to it, forming a right angle at the knee.
4. Swings are fairly simple and effective exercises at home that target the inner thigh. First of all, you need to take the starting position while standing. Smoothly lift your right leg, keep it constantly tense, and your back should be straight. If you find it difficult to maintain your balance, you are allowed to lean on some piece of furniture. You need to do about 20 swings with one leg, after which this exercise is repeated for the other leg. A total of 3 approaches are done.

Exercises with fitball

How to tighten and strengthen muscles with a ball? A gymnastic ball or fitball is a wonderful tool that will help put our muscles in order and remove excess fat. Exercises aimed at the inner thighs with a fitball are very simple and accessible to absolutely everyone. It is worth noting that fitball has virtually no contraindications. So, let's look at a few simple exercises with a gymnastic ball aimed at the inner thighs.

1. Lie on your back, lift your lower limbs slightly up and squeeze the fitball with them. The muscles must be kept in a tense state for about 10 seconds. This exercise is repeated about 5 times.
2. Squats with a fitball are quite effective. To perform this exercise, you need to sit on the ball, hold it with your hips, spreading your lower limbs as wide as possible. In this case, you need to stretch your arms in different directions. Begin to plant slowly, smoothly transferring your weight to one leg, and the other leg should rise without letting go of the ball. Such exercises are repeated for each leg 10 times.
3. You can also use exercises with a fitball in a lying position. Such exercises are quite effective without overloading the spine. The variety of this group of exercises is very large, so you can always choose exactly those that will be most effective in your case.

Exercises in the gym

Exercise in the fitness room, of course are more effectivethan exercises at home.

1. Firstly, you are constantly under the control of a trainer, who points out errors that occur and also helps with advice.
2. Secondly, exercises on special machines are aimed at developing specific muscles, so the results from these actions will be more noticeable than from general exercises performed at home.

If we talk about pumping up muscles, then training in the fitness room are much more effectivethan activities done at home. If you practice bringing your legs together on a special simulator, the adductor muscles begin to actively engage, which is especially important for the fair sex, because the intimate muscles begin to work.

Extension of the lower limbs on a special simulator is aimed at developing the anterior muscles of the thighs. It is quite difficult to perform such exercises at home, so if you want to develop these thigh muscles, you need to seek help from a professional trainer who will tell you how to do everything correctly.

To make your workouts in the gym more effective, regular exercises can be performed with some kind of weights. For example, correct squats or swings can be performed with dumbbells.

1. Bend your lower limb at the shin and place a not too heavy dumbbell on the bend
2. If you choose a more complicated version of the exercises, then you need to do no more than 5 swings, but the number of approaches is reduced to two.

In the gym, all exercises aimed at the inner problem part of the thighs must be performed with weights only under the supervision of a trainer. Exercises with weights place increased stress on the joints and therefore pose a risk of possible injury.

Fitness equipment for the inner thighs for home

As mentioned earlier, you can easily perform exercises for the inner thighs using a regular fitball.

Sit on a chair or bench and place a small rubber ball between your knees. Squeeze the ball while relaxing and tensing your muscles. It is recommended to do this exercise about 15 times, 4 approaches.

Let's consider, what fitness equipment can you use at home? in order to reduce fat on the inner thigh:

1. Fitball, with which you practice squats. You need to firmly grasp the ball with your feet, straddling it on top. In this case, the feet should be placed on the floor, and the arms should be spread out in different directions. Body weight is transferred from one leg to the other. The main advantage of a fitball is that the force load does not fall on the spine.
2. Isotonic rings. A butterfly-shaped expander will give you the opportunity to perform the usual set of exercises, but with a greater load. Such a simple simulator is quite compact, but at the same time allows you to select the degree of load in relation to your well-being, depending on the density of the material. Sit so that your knees form a right angle. The exercise machine is placed between the legs. Hands are placed on the handles, and the rings are compressed by tension in the intrafemoral muscles.
3. Jump rope. It is worth noting right away that the jump rope is not recommended for those people who have problems with joints. Otherwise, the jump rope is considered a good fat burner. Try jumping on each leg for one minute while maintaining your balance.

In conclusion, it is worth noting that you should not expect a miracle, which involves losing weight in one week. The first result can usually be seen at least 3 weeks after regular training. In parallel with this, it is recommended to follow a low-carbohydrate diet.