Perfect hips at home

2024 Author: James Gerald | [email protected]. Last modified: 2023-12-17 14:00

Tucked hips, slender legs are every woman's dream and what men admire. But in order for the result to please, they work a lot on themselves, systematically perform sets of exercises.

In classes developed by trainers of fitness centers or authors of video tutorials on the network, the main emphasis is on the back and front muscles of the thighs. The inner thighs are ignored. Fortunately, inner thigh exercises are performed without machines at home.

Training features

Working on the problem area is important:

• for women struggling with extra pounds in the lower body;
• for those who want to tone all muscle groups.

The correct diet and exercise for a weakened inner thigh at home for girls of different sizes is the path to an ideal body, the possibility of transformation without visiting the gym.

Professionals pay attention to the fact that the inner thighs work due to power loads. They tone the muscles and skin surrounding the inner side of the thigh. Cardio loads help burn fat.

Exercises are performed with and without weights

Useful Tools to Make Your Workouts More Challenging:

1. Gymnastic ribbon.
2. Expander.
3. Rubber bands.
4. Balls.

A set of exercises

Before training, warm up the muscles. Warming up prevents injury. Beginners do exercises to strengthen the inner thigh, including 3 to 4 sets in the workout. The number of repetitions is influenced by the type of exercise.

Breeding the legs while lying down

The main load falls on the problem area, the abdominal muscles are involved (upper group). Bonus - stretching improves, fat deposits are burned. According to the level of difficulty, they belong to the middle group. To increase the load, weights are used.

Scheme of actions:

• starting point - on the back, lying position. Hands stretch along the body, legs are straight, thrown back high up perpendicular to the body;
• inhale, legs are spread apart, without bending at the knees. Fix at a point comfortable for the beginner (tension should be felt);
• exhale, return to its original position.

In one approach, 15 to 20 repetitions are done. Only 3 approaches. Over time, the load is increased, and after fixing the legs in a position apart, they are delayed for 20-30 seconds. Breathing is calm.

The key to doing it right is a slow pace and correct body position. The loin does not come off the floor, the movements of the legs are smooth. If performed incorrectly, ligaments can be injured.

Plie Squat

Fitted legs and beautiful thighs are the goals that squats achieve. But the choice of technology is approached responsibly. The best option is to engage the inner thighs, calves, gluteal muscles, quadriceps. The technique is more difficult - plie with a barbell or dumbbells.

Execution scheme:

• starting point - legs are wider than shoulder width, toes are directed to the sides, posture is straightened, a slight deflection in the lumbar spine;
• while inhaling, without changing the position of the body, they lower, the hips remain parallel to the floor;
• remain in this position for 5-10 seconds;
• on exhalation, they return to the starting point.

In one approach, 12 squats are performed in 3 sets. Plus for those who, after fixing at the bottom point, rises on their toes during squats. This makes the muscles of the legs work more actively, develops the correct posture.

Exercise "Bow and Arrow"

Aimed at strengthening the inner thighs, stretching the ligaments, easily performed at home without weights. Side lunges additionally tighten the muscles of the buttocks.

How to do:

• legs are located slightly wider than shoulder level, posture is even, abdominal muscles are tense, arms are extended forward or at the waist;
• on inhalation, the right leg is taken to the side, the knee is fixed at a point of 90 degrees, at this time the opposite leg, the foot of which does not come off the floor, is straight;
• fixation at the lowest point for a couple of seconds, return to the starting position;
• lunge in the opposite direction identically.

For each leg per set, there are 15 lunges, three sets. Unheated ligaments are prone to injury. Warm up well beforehand.

Ball Exercise

An effective exercise for girls who are actively working on strengthening the hips is clamping the ball with their feet.

The training is based on muscle contraction and fixation of the legs in one position. In addition to the problem area, the gluteal muscles are trained.

This exercise is of medium difficulty, increases endurance and develops good concentration.

Scheme:

• lying on your back, bend your knees, pressing your feet to the floor. Place the ball near the knee area, clamping it with your feet;
• on inhalation, the ball is squeezed by muscles;
• without relaxing, fix the body in this position;
• exhaling, the muscles gradually relax, but the ball remains clamped.

Perform 14 times per approach. Only 4 approaches. A simple grip, but no less effective - the ball is gripped while sitting on a chair with a flat back.

Swing legs while lying down

A popular type of exercise, presented in several variations. Bonus - in addition to training the inner thigh, the oblique abdominal muscles work, the buttocks are strengthened. As the swing amplitude increases, the difficulty increases.

Execution scheme:

• lying on its side, straighten the legs, placing one on top of the second, the body rests on the arm bent at the elbow;
• on inhalation, the upper leg is lifted up;
• fixation (a couple of seconds) occurs at a convenient point, the main thing is that the leg remains straight and parallel to the second;
• on exhalation, they return to their original position;
• similarly, the exercise is performed for the second leg after changing the position of the body.

15 lifts are done on each leg. The exercise is performed in 5 sets. Complicated with the use of a gymnastic elastic band.

Performing an exercise to train the inner thighs regularly, according to the rules, they achieve a good result, as in the photo of famous fitness models.