Tight legs on the inner thigh, how do you get that? The distribution of fat deposits is a matter of nature. Genetics determine where the fat pads are deposited in each individual body. For example, if you go on a diet and lose weight, you may notice a loss of chest circumference. You wanted to lose weight on your stomach. Despite the force of nature, fortunately we still have our options for body shaping. You can say that where we build muscle, the fat disappears. Higher muscle mass also increases our metabolism, metabolism. Which then, fueled up and hungry, goes to the fat reserves. Try these exercises that specifically target the inner thighs. All the way down to the inside of the knee joint, where we sometimes have a little bulge of fat that we can't get rid of.
Tight legs: These exercises specifically help build muscle on the inner thigh
If you want to give your inner thighs an extra workout, try these exercises that target the adductors. You should do the workout 3 times a week, with 3-4 sets of 12 repetitions. Give yourself a 1-2 minute break between sets.
The jumping jack exercise to warm up
The first exercise is the well-known jumping jack. It's so good because it also serves as a practical warm-up exercise. Jumping into a wide stance dynamically affects the inner leg muscles, among other things. And this is how it works:
- In the starting position, stand straight with your feet together and your arms hanging loosely along your upper body.
- Jump your feet outward while simultaneously bringing your arms up to the sides so that the hands meet at the top.
- From there straight back to the starting position and back again. This exercise is best done over time. 30 seconds to 60 seconds depending on your fitness level. Three to four sets with 1 to 2 minutes rest in between.
Soumo Squats – squat variation
The name Sumo Squat comes from this squat variation because of its similarity to the basic position of the Sumo fighting sport, which is popular in Japan. When the legs and feet are positioned wide while performing the exercise, the adductor, the muscle of the inner thigh, is specifically targeted.
- Stand loosely in balance and place your feet slightly more than shoulder-width apart, pointing slightly outwards. Throughout the movement, your knees should always point in the same direction as your feet.
- Now go down into a squatby bringing your bottom down and back while keeping your upper body as straight as possible. Go down until your thighs are approximately parallel to the floor and you can still see the tips of your feet from above.
- Now use your thighs to push yourself back up to the starting position. Now you notice that it's on the inner thighs, don't you?
- 12 reps, 3 to 4 sets, 1 minute rest between sets.
Jump squats with your own body weight
The combination of the squat and the dynamics of jumping turns the ordinary squat into a plyometric super exercise that...Muscle building accelerates. The entire leg and butt muscles are involved. Try it and think it, you will like it.
- Stand straight, feet shoulder-width apart, and find your balance. Remember that the knees must always be facing the same direction as the feet to avoid injury.
- Now go down into a squat so that your thighs are parallel to the floor. The bottom should be aligned backwards and the upper body should be as straight as possible.
- Now, from the squat position, jump straight up so that your feet are off the ground and in the air.
- Once you're back on the ground, go back down into a squat and then jump again. 6 – 12 reps, 3 – 4 sets, with 1 to 2 minutes rest between sets.
- Tip: Make sure you land as quietly as possible. This tells you that you are working in a way that is gentle on your joints.
Tight legs: adductor exercise in plank position
For this exercise you need a bench or a singing trainer. To do this, get into the plank position, either on your elbows or with your arm outstretched.
- Hang the top leg in the TRX band, which is about knee high, or place it on the bench. Form a line with your body, maintain tension and do not bend down at the hips.
- Now bring the bottom leg to the top and back down to the floor, then back up, etc. while in thePlank-Positionremain and hold them. 8-12 reps per leg, 3-4 sets, 1-2 minutes rest between sets.
Tight legs: Single-leg hip bridge
To do this exercise, lie on the floor and bend your knees. Keep your shoulders on the floor while performing the exercise. Never support your weight on your neck.
- Extend one leg straight and keep it in the air. Your hands are laid out along your torso, with your palms on the floor, giving you support.
- Now lift your hips up and then go back down. 8-12 reps per leg, 3-4 sets with 1 minute rest in between.
Lateral squat
Another squat variation that targets your inner thigh muscles is the lateral squat, where you bend only one leg while keeping the other leg extended. Especially here it is important to note that the foot and knee must face in one direction, as there is even more weight on one knee and ankle and therefore the exercise should be carried out correctly.
- Stand straight, legs forming an A-shape, feet pointing slightly outward, wide apart.
- Now bend your knee joint and push your butt backwards. Go down so far that you can still see the tip of your foot above your knee.
- Push yourself back up. 8 – 12 reps per leg, 3 – 4 sets.
