Any lady is aware of how the inner thighs can change her entire appearance. Isn’t it really annoying when you stand wide and your legs are rubbing together at the top? Besides the inevitable discomfort this causes, it makes you look sloppy, too!
If you’re ready to focus on ridding yourself of the problem, join us as we explore different exercises aiming to help you achieve this goal. Not only are they not difficult, but they work wonders too.
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A significant advantage they provide is their versatility to be done even at home – unless you’re particular about using a gym. These simple exercises build up your adductors, the muscles in charge with bringing your legs together and stabilizing your position while you walk
It’s enough to practice them for a quarter of an hour three times a week to achieve your goal. It will only take about two and half months of consistent practice to notice the changes. But let’s have a look at how to get there.
STAIR RUNS
A simple exercise like running up a flight of stairs will provide huge advantages. It works on two aspects. You will be doing a great cardio workout, whilst at the same time toning up your thighs. If you have the bonus of having this at your home, sprint up them and just walk back down again. As you have the added comfort of doing this at home, do this for 6 days a week for only 10 minutes and you will speed up the toning results.
LYING LEG PULL
Lie down, bend your knees and take support for your feet from the floor. Raise the sole of your right foot up towards your left thigh and then using your hand to help the leg, bring the leg up on the way to your chest. Slowly do the reverse to release the leg back down to the starting position. Repeat the exact process for the other leg.
WIDE-LEG WALL SQUATS
For toning thighs and building up some muscle, squats can work beautifully! They can be done at home in front of a wall if there’s space as well as at a gym if you’d like. Place your feet apart in a wide a stance as you’re able to. The effectiveness of the exercise depends on how widely you manage to stand. Keeping your back completely straight, slowly slide down the wall until you reach the squat position. The goal here is to try and get a 90 degree angle when you squat. When in position, pause for a few seconds and then slowly bring yourself back up, ensuring that your back remains straight for the whole duration. Do as many as you can in 3 sets and repeat this exercise 3 times a week.
Once you are comfortable performing the routine above, for extra intensity add a barbell to the upper part of the back whilst you squat. Keeping it on your back, come down to a squat and go back up with a perfectly straight back. Your inner thighs will surely feel the extra load!
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STEP UPS
Find yourself something that you can use to step up on, whether it is a step, a lower bench or even a coffee table. Step up with one leg, then bring the other towards your chest. After you have stepped back down, try the same thing using the opposite approach for the other leg. Do as many sets as you possibly can before tiring out.
USING A EXERCISE BALL
Grab yourself an exercise ball. Squeeze it as much as you can in between your knees, applying the same amount of pressure. When you’re putting as much pressure as you can, stay there for 3 seconds and then gently reduce pressure. Repeat as many times as it feels manageable.
LUNGES
If you don’t have weights at home, try using a few cans of corn instead, or whatever you have in the pantry. However, dumbbells are the ideal option. Grab a dumbbell in each hand and go to in a runner’s lounge position – facing front, one leg forward to form a 90 degree angle and the back leg strong. Once in this position, hold it for 3 seconds and slowly return to the starting position. Do the same for the other leg. Complete as many times as you are able to on both legs
Completing these exercises tone your inner thighs and will actually build a little bit of muscle which will in turn increase your metabolism which is great to burn overall calories and hence add to the fat burning process. On an average, you burn 40 calories per pound of muscle.
There’s just one fact you need to remember. Yes, these exercises will definitely help tone your inner thighs, but unfortunately you can’t spot reduce fat from just one area. Therefore, if your goal is to burn fat as well, add some cardio to your routine. In order to balance things out, remember to also exercise your outer thighs.
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