5 Moves To Define The Inner Thighs

| July 22, 2022 | Bodybuilding and Fitness Nutrition | No Comments

In everyday life, we do not pay any attention to the inner thighs, and these exercises are often neglected. Therefore, this part of the body may be the most problematic zone even in super thin people. You should do regular exercises to get rid of the fatty acids and tighten the inner and outer thighs.

These exercises will help you shape both the outer and the inner thighs, especially if you stick to a healthy eating plan and continue with a vigorous cardio routine.

Front leg swing

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

Circles with one leg lying down

  • Lie on your back. Keep your arms by your sides with your palms facing down.
  • Start by putting one leg up towards the ceiling.
  • Turn your leg out slightly. Breathe in and hold your breath as you trace a circle with your raised leg.
  • Move your entire leg while keeping the rest of your body still and flat on the ground.
  • Rotate your legs 5 times clockwise and 5 times counterclockwise.
  • Switch to the other leg and repeat this 3-5 times.

Dumbbell shoulder squats

  • Stand up, holding a pair of dumbbells on your shoulders.
  • Keep your head up, brace your abs, push your hips back, and bend your knees.
  • Slowly lower your body into a squat, hands by your sides.
  • Hold this position for a few seconds.
  • Then push back up to the starting position.
  • Perform between 8 and 12 repetitions.

Lying Side Leg Raise

  • Lie on your right side on an exercise or yoga mat.
  • Make sure your head is supported by your hand.
  • Lift your left leg up as far 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 tall with your feet spread wide 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 at the hips, knees, and ankles to squat down.
  • Continue until your hips are slightly lower than your knees.
  • To get up, push your feet toward the ground and return to the starting position.
  • Complete 10 reps, rest and repeat for a total of two to three sets.