The most effective exercises for the inner thigh

The inner surface of the thighs is one of the problem areas. If it is not toned, the legs look flabby and saggy. But there is a solution to the problem. There are many exercises to pump the inner surface of the thigh. Here are a few of them.

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Shows exercises for the inner thigh.

Inhaltsübersicht

Cross jumping

Technique

Stand up straight, feet slightly wider than shoulder width, arms bent at the elbows, palms interlocked and placed in front of the chest.
Jump and switch legs so that they stand crosswise.
Immediately return to the starting position, from which again switch legs by jumping. The right leg should stand in front, then the left one.
Perform the exercise without pauses, breathe evenly.

Perform the exercise for 30 seconds, and then rest for 10 seconds. After that perform springy plie squats: keep your arms in front of you bent at the elbows, bend your legs to an angle of 90 degrees, turn your toes to the sides. Do this exercise for 30 seconds after each main and rest.

Jumping sideways on one leg

Technique

Put your hands on your waist, bend your left leg at the knee and raise it. The right leg is the working leg.
Start jumping on the working leg from side to side.
The length of the jumps should not be too long, about 20-30 cm.
Perform the exercise without pauses, breathe evenly.

Perform it for 30 seconds, then rest for 10 seconds. After that, do a plie for 30 seconds. Repeat the exercise on the other leg, not forgetting to rest and plie.

Side lunges with leg swing

Execution technique

Stand up straight, place your feet slightly narrower than your shoulders, bend your arms at the elbows and place them in front of your chest.
As you exhale, put your left leg wide to the side, bend it and make a deep lunge, keep the other foot on the floor.
Return to the starting position and with another exhalation, swing the working leg sideways.
Return to the starting position and repeat.

Perform for 30 seconds, then rest for 10 seconds. After that, do a plie for 30 seconds. Repeat the exercise on the other leg, remembering to rest and plie.

Rolls from a half squat

Technique

Bend your legs at the knees to about 90 degrees, keep your hands in front of your chest.
Slowly roll over to the left leg, straighten the right leg.
From this position, roll over to the right leg just as smoothly.
Breathe evenly, look straight ahead, perform the exercise without pauses.

Perform 30 seconds, then rest for 10 seconds. After that, do a plie for 30 seconds.

Jumping in the plank

Technique

Stand in a plank on straight arms, put your feet together.
Abruptly move your feet off the floor and spread them wide apart.
From this position immediately put your legs together by jumping.
Perform the exercise without pauses, breathe evenly.

Perform it for 30 seconds, then rest for 10 seconds. After that do a plie for 30 seconds.

Toe raises from a half squat

Technique

Get into a wide squat, turn your toes apart, bend your arms at the elbows, interlock your fingers in front of your chest.
Without changing the body position, pull the heel of the left foot off the floor, rest on the toe.
Return to the starting position and repeat the same with the right foot.
Breathe evenly, perform the exercise without pausing.

Perform for 30 seconds, then rest for 10 seconds. After that, do a plie for 30 seconds.

Jumping out of a wide squat

Technique

Get into a wide squat, turn your toes apart, bend your arms at the elbows, interlock your fingers in front of your chest.
As you exhale, perform a light jump so that your legs are straight at the top of the jump.
Your feet should barely come off the floor during the jump.
Smoothly lower yourself onto your bent legs, go into a plie squat and do the jump again.

Perform for 30 seconds, then rest for 10 seconds. After that, do a plie for 30 seconds.

Jumping from a half squat with legs brought together

Technique

Put your feet a little wider than shoulder width, arms down along the body.
As you exhale, lower yourself into a half squat position with your arms in front of your chest.
Straighten your legs slightly and from this position perform a low jump, bringing your legs together at the top point.
During the jump, unhook your arms, helping yourself to jump.
After the jump, go back into a half squat.

Perform for 30 seconds, then rest for 10 seconds. After that, do a plie for 30 seconds.

The workout is over. For a detailed execution of the exercises, see the video.

When your thighs “burn” after a workout, it’s certainly a pleasant feeling, but no one can cancel the relaxation. On how to relax the clogged muscles, read in this article.