5 MOVEMENTS TO DEFINE THE INNER THIGHS

| October 22, 2023 | Bodybuilding and Fitness Nutrition | No Comments

When it comes to achieving well-defined legs, targeting the inner thighs is often a priority for many individuals. While spot reduction is not possible, incorporating specific exercises into your fitness routine can help you strengthen and tone the muscles in this area.

In this article, we will explore five effective movements that can help you define and sculpt your inner thighs.

Front leg swing

  • Stand with your arms on your hips. If you need support, you can lean on a wall with one hand.
  • Swing one of your legs back and forth.
  • Each complete swing is one repetition.
  • Complete 12 repetitions with each leg.

Circles with one leg lying down

  • Lie on your back. Have your arms at your sides with your palms facing down.
  • She starts by putting one leg towards the ceiling.
  • Turn your leg slightly outward. Breathe and hold your breath as you make a circle with your leg raised.
  • Move the entire leg, keeping the rest of the body still and resting on the ground.
  • Turn your legs 5 times clockwise and another 5 times counterclockwise. Switch to the other leg and repeat this 3-5 times.

Squats with dumbbells on shoulders

  • Stand up, holding a pair of dumbbells over your shoulders.
  • Keep your head up, tighten your abs, push your hips back and bend your knees.
  • Slowly lower your body until you are squatting, with your hands at your sides.
  • Hold this position for a few seconds.
  • Next, push up to the starting position.
  • Perform between 8 and 12 repetitions.

Lateral Leg Raise

  • Lie on your right side on an exercise or yoga mat. Make sure your head is supported by your hand.
  • Raise your left leg up as much as you can, keeping your leg straight. Hold it for 1 second at the top.
  • Slowly lower your leg.
  • Do this 15 times and then switch sides.

Dumbbell squat

  • Stand with your feet open and your hips turned slightly outward.
  • Hold a dumbbell or kettlebell in front of your chest while keeping your elbows close to your body.
  • Bend your hips, knees and ankles to lower yourself into a squat.
  • Continue until your hips are slightly lower than your knees.
  • To get up, push your feet towards the ground and return to the starting position.
  • Complete 10 repetitions, rest and repeat for a total of two to three sets.