The ideal inner-thigh workout – the one that blasts fat while building muscles – is challenging to come by. Let’s target the inner thigh muscles (and the ones around the inner thighs) with the following strengthening and toning workout.
Find the exercises guide below the picture
Side lunges with kettlebell
Stand with your feet together, while holding a kettlebell with your arms extended down. Take a giant step to your right with your right leg. Keep your body facing forward and your left foot facing slightly outward. Bend your left knee and sit back until your left thigh is in line with the floor. Keep your right leg straight. Take a break for about 5 seconds, then push off your right foot to get back in the starting position. Repeat with the opposite leg. 12 to 15 reps each side.
Adductor squeeze with Pilates ring
Lie on the right side, and your legs extended and straight, with a Pilates ring between your ankles. Place your right arm outstretched with your head relaxed. Exhale and press the right leg down. Inhale and release. Reach your right arm up to the ceiling if you feel ready to make it even harder. 12 to 15 reps each side.
Plie squats
Stand with your legs two to three feet apart, toes turned out, and your hands on the hips. Push your hips back and lower you body to get your thighs parallel to the floor. Pause, and push yourself back to the standing position slowly. Start with 15 reps, and when you feel ready go up to 3 sets with 15 reps.
Sumo squats with kettlebell
Stand straight with your feet beyond shoulder width. Point your feet to 45 degrees away from your body, bend your knees and send your hips backwards. Lower your body as much as you can without compromising your posture. Your arms should not be flexed, and keep your core engaged and your back straight. Don’t touch the floor with the weight, but try to get it all the way down. Rise back up to the starting stance. 4 sets,15 reps.
Sumo squats with medicine ball
Start with the same position as the previous exercise. Get a medicine ball instead of the kettlebell. Keep your hands straight down in front of you. Stabilize your core to activate the abdominal muscles and protect your back from injuries. Once you’re in position, hold the medicine ball in front of your body. Squat down to get your legs parallel to the floor and ensure your abdominal muscles are engaged. Exhale while standing up, and raise the medicine ball above your head. Squeeze your glutes as you raise the ball above your head, pause and back to the starting position. 3 sets, 12-15 reps, and 30 seconds recovery between sets.
Clams
Lie on your side, with your legs together, and knees slightly bent. Make sure your head, buttocks, heals and hand are all touching the floor. Keep the bottom leg still, and start rotating your top knee upwards and toward the ceiling. Try to get as close to vertical with your top knee as you can, and at the same time keep your heels touching. Repeat as many times as you can in 60 seconds.
Second part of the exercise. Change your body position so that your knees are fully bent, and both feet pointing behind you body – parallel to your hips. Repeat the same as above for as many times as you can in one minute. Turn on the other side and repeat.
Plie jumps
Start with your legs wider than shoulder-width apart. Toes slightly turned out, arms at sides. Squat into the starting position to get your thighs parallel to the floor. Explosively jump as high as you can. Keep your legs apart and extend your arms straight overhead while jumping. Repeat. As many repetitions as you can in 30 seconds.
Share this great Inner Thighs workout with you friends.
Original article and pictures take inshapem.com site
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