6 Exercises to Reduce The Inner Area of ​​the Thighs That Will Only Take 10 Minutes

| October 18, 2022 | Bodybuilding and Fitness Nutrition | No Comments

Thighs are a problem area for many women and if you are always looking for exercises that will give you slimmer thighs then look no further.

We share with you simple exercises that can help you achieve a thigh gap that will only take a few minutes and that you can put into practice to achieve the figure you have always wanted.

SIDE-TO-SIDE LEG SWING

  • Stand up and place your hands on your waist.
  • Swing your right leg out to the right side as far as you can.
  • Then lower it and pass it in front of the left leg.
  • That’s a repeat.
  • Then reverse the position of the legs and perform the movement again.

Perform 20 repetitions with each leg.

DONKEY KICK

  • Rest your knees and the palms of your hands on the floor.
  • Raise one leg behind you, keeping your knee bent at a 90-degree angle, until the sole of your foot is facing the ceiling.
  • Go down and repeat.
  • Do 15 repetitions, then reverse the position of your legs.

PLANK WITH LEG RAISES

  • Get into a plank position on your forearms, with your elbows parallel to your shoulders and your toes curled under you. Your body should form a straight line.
  • Contract the abdomen and raise the right leg about 25 cm.
  • Balance the weight of your body on the forearms and the leg that is supported.
  • Hold the pose for a moment.
  • Change the position of the legs and perform the movement on the opposite side.
  • Do 10 reps per side.

Side squats

  • Standing with your feet wider than shoulder-width apart, shift your hips to the left and down by bending your left knee and keeping your right leg straight.
  • The feet should be straight and flat on the ground.
  • Push through your left hip, returning to the starting position.
  • Alternate sides and repeat the indicated number of reps.
  • Do 10 to 12 repetitions on each side.

Plie squats

  • Stand with your back straight and with a space between your feet.
  • The feet should be placed wider than the shoulders.
  • Bring each hand together in front of your chest. this can help you keep your balance. Squat down to ground level.
  • Do 15 repetitions.
  • When you get to the bottom, start to push yourself up.
  • Keep the tension on your thighs and buttocks.
  • When you feel comfortable doing this exercise, then start adding weights to get better and faster results.

Lunges

  • Stand tall with your feet shoulder-width apart.
  • Step forward with your left leg.
  • Crouch down until your right leg almost touches the ground.
  • Hold the position for a few moments and return to the starting position.
  • Do it again with the other leg.
  • Do 15 repetitions with each leg.