Exercises for the inner and outer thighs

Let us remind you that we have already examined all the features of getting rid of cellulite from the inner thigh, and also compiled the top effective loads for the front and back surfaces of women’s legs.

Now it's time to tear apart the outer thigh. It’s better to deal with this problem area a complex of strength and aerobic exercises with a calorie deficit. But remember! The WHOLE body will lose weight; it will not be possible to remove volumes in one isolated area of ​​the body. Static exercises for the outer thigh with various hangs are perfect for training.

You can make the exercises more difficult by increasing the number of approaches, using dumbbells or a gymnastic expander tape. The latter should not have too much resistance - working 15-20 times per approach should be performed.

So, we present to your attention the most effective exercises for the outer thigh at home.

Leg abduction in a kneeling position

Together with the outer side, this exercise also works the inner side of the thigh. Difficulty – medium.

1. Starting position - lay a mat, emphasis on straight arms, legs bent at the knees. If you use a dumbbell, place it in the bend of the thigh and lower leg;
2. While inhaling, we move the bent leg to the side until it is parallel to the floor, fix the point;
3. We return to the starting position.

How to remove sides on hips even faster? Use weights.

At the end of the working number of repetitions, remove the weight if you were using it and do 10-15 jerking movements in the same direction. Then do the workout on the other side.

Watch the video for more details:

It is recommended to perform 15-20 repetitions in 2-3 approaches on each side.

Reverse hyperextension

A fun exercise that helps to effectively load the riding breeches area and, as a bonus, the buttocks. Difficulty is average, made harder by a coordination test. To perform this you will need a chair with a soft seat and a bench. Also remember that hyperextension is one of the most effective exercises for the buttocks.

1. Starting position – rest your stomach on the seat of the chair, clasp its side with your hands, legs straight, feet together;
2. As you inhale, push your legs up, strongly strain your buttocks, hang out for a second;
3. Exhaling, we return to the starting position.

More details in the video:

The movement should be repeated 15-20 times, with a break, in several approaches. Watch your lower back, avoid excessive bending and tension in it.

Swing lying on your side

You can do it either lying simply on the floor or with emphasis on a chair. Focusing on a chair in this exercise will allow you to simultaneously use the inner surface on two legs at once - one in static tension, the other in dynamic tension. Swings are great for burning fat between your legs. The difficulty is high, you need to control the position of every point of the body, take your time, so as not to damage yourself.

Technique:

1. Starting position - lying on your side, emphasis on the forearm, the straight lower leg is located on a chair, and the straightened upper leg is extended forward over the lower one;
2. Inhaling, we swing the extended leg up as high as possible;
3. As you exhale, we return to the starting point.

More details in the video:

We perform 15-20 repetitions on one leg and turn over. We perform 2-3 approaches with a break of 30-45 seconds.

Note! In the same position, you can swing your upper leg not upward, but closer to the body, bending it 90 degrees.

Lunges forward

A functional dynamic exercise that works both to work the muscles and to stretch them. Exercises for the outer and inner thighs, such as this one, are effective in helping you lose weight throughout your lower body and remove cellulite from your legs. You can weigh down your performance with dumbbells or weights. You can further diversify it by jumping when changing legs or resting one side on a hill.
About 7 different types See “lunges” here.

1. Starting position – legs together, back straight, arms down along the body;
2. While inhaling, step your left leg back until a 90-degree angle is formed at the right knee, the left leg is extended and taut;
3. Return to the original position and perform the actions on the other leg.

More details in the video:

You need to perform 15 to 20 times on each side, repeating approaches 2-3 times.

Carefully! The knee of the bent leg in this exercise should under no circumstances extend beyond its toe. Otherwise, there will be an incorrect and traumatic load on the joints.

Side Lunges

Static muscle tension in these actions helps to actively burn fat and activate the growth of muscle fibers. Removes both the riding breeches area and the hated ridges on the inner thigh.

1. Starting position – legs wider than shoulder width, back straight, gaze directed forward;
2. Inhaling, we step with our right foot to the right, making sure that the knee does not go beyond the toe and is perpendicular to the floor, the left leg is straightened, the toe and heel are pressed to the floor surface;
3. As you exhale, go back and repeat the effort on the opposite side.

You will see more details in the video:

You can burn additional calories if, after performing a lunge, you also perform a straight leg swing or a cross squat back. Combination has a better effect on the problem area and pulls up faster.

Carefully! Perform actions with great care and concentration. Ligaments that are just beginning to get used to stress are very fragile and any sudden movement can cause stretching or tearing. If the ligament area still hurts after training, do a light pinching massage and treat with warming ointment.

Wide stance squats

A great stretch for the outer thigh comes from wide squats. The multi-tasking plie covers the fat battlegrounds of your butt, inner, front and back thighs, and is also a great exercise for slimming your calves. The difficulty is average, which can be easily increased with dumbbells, weights, or simply instead of resting on your heels, rise on your toes.

1. Starting position – straight back and wide stance with toes turned to the side;
2. Inhaling, slowly lower your pelvis until it is parallel to the floor. We make sure that the knees do not go beyond the toes, otherwise we make the stance wider. We twist our lower back, tighten our buttocks;
3. Exhaling, we get back to the original position.

More details in the video:

Complete 10-12 repetitions, rest for 45 seconds and repeat the circuit 2 more times.

General recommendations

1. A balanced diet will only speed up the approach to the desired result;
2. Be sure to do stretching - this will relieve stress on the muscle group being trained and will also relieve painful soreness. Taking a warm bath with sea salt helps a lot;
3. Don't neglect massage and wraps. Warming/cooling creams, cling film and a natural bristle brush are your best friends. Massage should be performed from bottom to top along the lymph flow;
4. Massage cups are a good helper for skin tightening. To apply it, you need to lubricate the treated area with massage cream or oil and slide the jar from bottom to top until the skin turns red. BUT! This procedure is contraindicated for people prone to varicose veins or who already have spider veins and vascular problems.

1. “Bicycle” and “Scissors” are considered especially effective for the butt muscles;
2. “Stepping onto the platform” is required to be included in your complex;
3. You can gain muscle with statics, having completed our “Circular” complex, which includes such an effective exercise as “Chair against the wall”.
4. At the end of your workout, stretch, for example, “Downward Facing Dog” and “Upward” asanas;
5. “Walking on the buttocks” not only burns cellulite, but also has many beneficial properties for the pelvic area;
6. Well, of course, you can’t do without “Deadlift”.

Be sure to pay attention to your technique when performing exercises for the outer thigh. Better smaller and more accurate than faster and with the result not where it is needed, and even worse, with injuries.

Exercises to work the abductors (abductor muscles of the thigh), buttocks, tensor fasciae lata, as well as the extensor muscle of the lower leg in the knee joint (vastus lateralis muscle).

In combination with proper nutrition and aerobic exercise, they reduce fat deposits and form a beautiful leg silhouette.

Exercises for the outer thigh at home

Do you want to quickly remove fat from the outer thigh at home? Looking for effective exercises to tone your outer thighs? Here! In this article we will tell you about a set of exercises with which you can pump up the necessary muscle group. Remember: regular training, adherence to exercise technique and proper nutrition will help achieve maximum results.

Advice. Before starting a set of exercises, take some time to warm up. 5-10 minutes of cardio at the beginning of your workout will help warm up your muscles and avoid unnecessary injury.

Taking the leg to the side

The exercise helps you work out effectively outer thigh. The inner surface of the thigh is additionally loaded.

Technique:

1. Get on all fours with your arms straight and legs bent at the knees.
2. As you inhale, move your right leg to the side and fix it. The thigh is parallel to the floor.
3. As you exhale, slowly lower your leg.

Taking the leg to the side

Number of repetitions: 3 sets of 20-25 repetitions.

Tip: Over time, you can use a dumbbell (placed in the bend of the thigh and lower leg) to increase the load. When performing an exercise with a dumbbell, after the working number of repetitions, you can remove the weight and do another 10-15 jerking movements. After this, move on to training the other leg.

Reverse hyperextension

Exercise to train the outer thigh. Additionally, the gluteal muscles, quadratus lumborum muscles and back extensors are loaded. In static conditions, the arms become tense (holding onto a support).

Technique:

1. Lie down on a chair with a soft seat or bench, resting on your stomach. The body is stabilized by the abdominal muscles.
2. Straighten your legs, keeping your feet together.
3. As you inhale, lift your legs up and hold for 1 second.
4. As you exhale, slowly return to the starting position.

Number of repetitions: 3 sets of 15 repetitions.

At home, you can use a pair of chairs with soft seats placed side by side to rest your stomach. Before performing an exercise with additional load, to prevent injuries to the hip joint, it is necessary to do a warm-up consisting of squats, steps in place and rotation of the pelvis.

Advice: Due to the shift of the load from the spine to the hip joint, the exercise is recommended for back pain and spinal tension - as a prevention of diseases associated with a sedentary lifestyle. Athletes with back problems should consult a physician before performing this exercise.

Wide stance squats (plie squats)

Trains and stretches the outer thighs, buttocks and calves. Over time, the difficulty can be increased by using weights or dumbbells.

Technique:

1. Starting position: feet wider than shoulders, toes turned to the sides, back straight.
2. As you inhale, gently lower your pelvis so that your thighs are parallel to the floor.
3. As you exhale, return to the starting position.

Wide stance squats (plie squats)

Number of repetitions: 3 sets of 15-20 repetitions.

Tip: When performing, make sure that your knees do not protrude beyond your toes.

Lunges forward

The exercise targets the quadriceps, gluteal muscles, hamstrings and calf muscles.

Technique:

1. Place your hands on your belt or behind your head. Keep your back straight.
2. As you exhale, lunge forward with your leg so that your knee forms a 90-degree angle. However, it should not extend beyond the toe. The second leg, which remains behind, rests on the toe and is bent at the knee.
3. As you inhale, push off with the heel of your forward leg and return to the starting position.

For balance, the toe of the working leg can be slightly beveled.

Number of repetitions: 3 sets of 15 repetitions.

Advice: The wider the lunge, the more the buttocks work. The narrower the position of the legs, the more the quadriceps are involved.

The effect of training will appear faster with regular exercise in combination with a low-calorie diet. Normalize your diet and choose a specific time for exercise. Stick to a set schedule.

1. The effect of exercises for the outer thigh directly depends not only on their regularity, but also on the technique of execution. Especially when done at home. Monitor your technique when doing exercises in front of a mirror.
2. Muscles grow during rest after training, so remember to alternate between exercise and rest. At the initial stage, we recommend exercising no more than 3-4 times a week. Before increasing the number of workouts, consult with your trainer.
3. The first result will appear in 4-8 weeks, so do not be discouraged if the desired goal is not achieved after the first training. Even if the target muscles are very sore.
4. Start and end each workout with a 10-minute warm-up. Before training, it helps warm up the muscles, and after it helps the body return to its usual mode of operation.

Exercises to work the abductors (abductor muscles of the thigh), buttocks, tensor fasciae lata, as well as the extensor muscle of the lower leg in the knee joint (vastus lateralis muscle).

In combination with proper nutrition and aerobic exercise, they reduce fat deposits and form a beautiful leg silhouette.

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Most women accumulate fat deposits in the legs and abdomen on their lower body, as these areas are often the least used in everyday life. Since it is quite difficult to remove fat from the thighs at home, you need to regularly perform special exercises and follow a strict diet.

Exercises for the outside

Ears appear even in rather thin representatives of the fair sex; their formation depends on the shape of the muscles. A well-known exercise will help you quickly remove ugly breeches:

1. Starting position: on your knees with your back straight. Body weight is transferred to the arms;
2. Take turns raising your knees up at a right angle. When the muscles are at maximum tension, you need to fix the position for a few seconds;
3. Repeat 50 times on each thigh.

Afterwards you need to lie on the floor on your side. This method will help get rid of not only the ears, but also the sides of the waist, since it involves the oblique abdominal muscles. Raise your legs up, trying to keep your muscles tense at all times. Do your best.

A homemade superset will help you quickly remove fat deposits from the outer thighs. A super set is a combination of several exercises that are repeated almost without interruption. This approach to losing weight allows you to use the maximum number of muscles and make them work at full strength.

For example, a super-set is very successful leg swings and lunges. These exercises will help remove fat deposits from the front and outer thighs, as well as create a seductive buttock shape. Lunges can be done in several ways:

1. Quickly jump over the elastic band for 1.5 minutes (for beginners, you can reduce the time interval);
2. Move one leg forward and squat;
3. Stand still. Afterwards, it’s as if you throw your hip in front of you, the second one remains behind. In this position, you need to sit down so that your knee reaches the floor. The main thing is to extend the toe as far as possible so that the second knee does not go beyond it when launching.

Photo - Lunges

Side swings are very good not only for the thighs, but also for the waist and lower abs. You need to lean on the wall with your hands and face it. Raise your legs up, fixing them at the end point. Do it as many times as possible.

Photo - Muscles involved

Video: exercises for losing weight on the stomach and thighs
https://www.youtube.com/watch?v=ISZppys23Aw

Remove fat from the inside

For most girls, it is in this area that the most “persistent” fats accumulate; they do not go away even after long and grueling diets.

You can get rid of fat on the inner thigh with simple squats. Place your heels shoulder-width apart, preferably even wider. You need to place a mat or towel under your heels - this will create additional pressure. And slowly squat to maximum depth. This is a great technique for shaping and tightening your buttocks.

Photo - Lunges on the leg

Also, the inner thigh quickly loses weight and gets rid of fat with the help of simple scissors. You need to lie on your back, put your hands under your head. Next, raise your legs at an angle of 45 degrees relative to your body and begin swinging from side to side. Unsightly fat can be removed quickly enough, and the skin will also tighten. Many doctors recommend this method to eliminate a sagging belly after childbirth.

Photo - Leg Raising

Skipping or jumping rope. This is the most harmless and simple exercise that will help tighten the muscles of the arms and legs, remove cellulite and develop muscle flexibility and joint mobility. But you need to not just jump, but follow a special training program:

1. In the first week you need to rest twice as much as you jump. For example, for 20 seconds of jumping rope there are 40 rests;
2. 180 jumps in 60 seconds are considered ideal;
3. The knees need to be raised as high as possible, while overlapping the rope.

Photo - Jumping rope

You need to understand that jumping is a big load on the calf muscles, so this option is not suitable for everyone. We recommend watching a video about such training and the results before and after.

Photo - Lateral leg raise

Very good reviews about riffles, which can quickly remove fat from both the inner and outer thighs. You need to squat down and put one leg forward. Smoothly roll from one leg to the other. Repeat for several minutes, it is advisable to note the time.

Photo - Internal muscles

Naturally, any of the listed exercises will be more effective if use weights. These can be either special devices or improvised ones: water bottles, books, etc. After getting used to the loads, you need to slightly increase the weight of the weights.

To speed up the process of burning fat, you will definitely need to follow the correct diet. You don’t have to have a special diet, just try to eliminate harmful carbohydrates (candy, soda) from your diet, replacing them with healthy ones (cereals).