The tone of the inner thigh muscles is difficult to maintain and is a torment for many women, as they are hardly stressed in daily activities. The adductor muscles are trained only through particular and well-targeted movements, which is why we want to show a series of effective exercises to tone the inner thigh in a few days.
Because the inner thigh can be not very toned
There are several factors that can weaken the tone of these muscles. Pregnancy, for example, is a period in which it is not recommended to train these muscles with particular intensity, because it can lead to pain in the groin area already burdened by the heaviness of the growing belly. Age is another factor that can affect the tone of the muscles, even if, as far as the inner thigh is concerned, it can fail even at a young age, if not trained sufficiently. Finally, the weight, which obviously can determine a deposit of fat in the area causing the thighs to rub. After determining the causes, let’s see some effective exercises to tone the inner thigh in a few days.
How to train the inner thigh with bodyweight
The sumo squat is a particular way of performing the classic squat. It is performed by placing the feet beyond the width of the shoulders and with the toes outwards, bend the knees bringing the thighs parallel to the floor, always keeping the back straight. This exercise allows you to work the inner thigh. Perform 3 sets of 15.
The alternate side lunges allow you to train the affected area by making a lateral push of the leg with bending on it. Returning to the starting position, the same exercise is done on the other leg. Repeating the exercise 20 times for two sets will yield good results.
How to train it with supports
Another effective exercise is the squat performed with the ball. Starting from a standing position with feet shoulder-width apart, place the ball between your thighs just above your knees. With your arms along your body, come down with your knees to squat while squeezing the ball and hold the position for a couple of seconds. The same exercise can be done while sitting with your back very straight and still, place the ball between your knees and exert pressure with your thighs for a few seconds. Return to the starting position and perform two sets of 10.
A useful exercise can be done with a fitness band. By tying one end to a table and one to the thigh above the knee and placing the tips of the feet outwards, bring the affected thigh towards the other to stimulate the effort. The legs must remain slightly bent throughout the exercise. Do this exercise slowly to maximize its effectiveness. Repeat 3 sets of 15 per leg.
The last exercise is performed lying on the floor and placing a ball between the bent knees. With your feet firmly on the ground and your arms along your body, contract your thighs by pressing on the ball for at least 15 seconds. Rest for 10 seconds and repeat the series 5 times.
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(We remind you to carefully read the warnings in this regard, available for consultation who”)
