20 best exercises to remove fat and tighten the muscles of the inner thigh at home

The muscles of the inner thigh stretch from the groin to the knee. They help to walk, run, sit, kneel and etc. Due to bad eating habits, lack of activity or hormonal problems, women accumulate fat on various parts of the body, including on the inside of the thighs.

Unfortunately, a regular run or bike does not work out these the muscles. This article provides the most effective exercises. for the inner thigh at home, top 20 list movements to get rid of cellulite, tone and strengthen inner thigh muscles. Get ready to say goodbye to constantly rubbed inside of the hips, painful rashes and pigmentation and fearlessly wear vinyl pants and bikinis.

• 20 effective hip exercises for women
  • Warm up
  • 1. Cross Power jack s
  • 2. Swing to the side
  • 3. Explosive squats
  • 4. Squats plie
  • 5. Mahi kicking
  • 6. Plank “Scissor Feet”
  • 7. Slider-climber
  • 9. Kettlebell Sumo Squats
  • 9. Circular movements of the legs lying on their sides
  • 10. Side lunges with a weight
  • 11. Leg compression with a Pilates ring
  • 12. Delayed Isometric Sumo Squats
  • 13. Jumping the frog
  • 15. Lunges with swings back
  • 16. Raising the inner leg
  • 17. The Frog Bridge
  • 18. Cossack squats
  • 19. Pilates – side slides from a standing position
  • 20. Lateral leg raises

20 effective inner thigh exercises for women

Warm up

Before you begin the exercises you need to warm up and reach out. Here is what you can do.

• Head tilt – 1 set of 10 reps
• Neck twists – 1 set of 10 reps
• Circular hand movements – 1 set of 10 reps
• Circular movements with wrists – 1 set of 10 reps
• Circular shoulder movements – 1 set of 10 reps
• Circular lower back movements – 1 set of 10 reps
• Side lunges – 1 set of 10 reps
• Circular ankle movements – 1 set of 10 reps
• Running on the spot – 3 minutes
• Rises on socks – 2 circles of 10 repetitions
• Jumping jack – 2 circles of 20 reps
• Side slopes – 1 set of 10 reps

You are now fully prepared for the exercises. Let’s get started.

1. Cross Power Jacks

This exercise is a great way to start your workout. It is similar to Jumping Jack.

Involved – inner thigh quadriceps, buttocks and core muscles.

How to do cross Power Jack

1. Stand straight with feet slightly wider than shoulder width apart shoulders are relaxed, body is in good shape, knees are slightly bent.
2. Cross-legged and softly landing on floor.
3. Jump again with your legs open and land softly, legs apart a little more than shoulder width.

The number of repetitions – 3 circles of 30 repetitions

Rest – 20 seconds

Tip – you can make movements with your hands up and down, as when doing jumping jack.

2. Swing to the side

Side swings with legs help tighten the inner thigh muscles and affect the associated muscles.

Involved – internal and external thigh surface, buttocks.

Execution technique

1. Stand next to the wall, put your right palm on it in quality of support. Place your left hand on the belt. The body is in good shape, the back is neutral.
2. Lift your left leg to the side, stay for a while position and return to the starting position.
3. Perform the exercise on the other side.

The number of repetitions – 3 circles of 15 repetitions

Rest – 20 seconds

3. Explosive squats

This exercise is also known as squats with jumping out.

Involved – inner thigh hamstrings, quadriceps, hip flexors, and buttocks muscle cortex.

Execution technique

1. Stand straight, legs slightly wider than shoulders. Body in tone, shoulders laid back, back straight.
2. Tighten your buttocks while holding the weight on your heels, sit down (as if you trying to sit on a chair). Knees should not go beyond the socks.
3. In a sitting position, pull your arms to your chest.
4. Start lifting and before returning to a standing position take a jump by pulling your body up and lowering your hands.
5. Gently lower yourself to the floor and repeat the sequence action.

The number of repetitions – 3 circles of 10 repetitions

Rest – 20 seconds

Tip – keep your back straight, look straight in front of.

4. Squats plie

Plie squats are another great exercise for the inner thigh muscles, which helps burn fat.

Involved – inner thigh quadriceps, buttocks, calves and hamstrings.

Execution technique

1. Stand straight, the distance between your legs is slightly wider shoulders. Turn your socks 45 degrees, back straight, shoulders allotted from the ears.
2. Now, like a ballerina, raise your arms up to shoulder level. Hold them in tension, relax your shoulders.
3. Go downstairs. Do not lean forward or roll your knees inward. Hold this position for a second and then return to the starting position.
4. Make one circle and rest for 20 seconds.
5. Return to the squat position, transfer the weight to the socks and spring in this position for 15 counts.

The number of repetitions – 3 circles of 15 repetitions

Rest – 20 seconds

5. Mahi kicking

Involved – inner thigh buttocks, hamstrings and hip flexors.

Execution technique

1. Stand straight, feet together. For support, you can use wall, placing your palms on it from a straight position or raising your hand to shoulder level from a lateral position.
2. Lift your right leg, keep your knees straight, swing max right foot forward and return to the starting position.
3. Repeat the sequence for the left leg.

The number of repetitions – 3 circles of 15 repetitions

Rest – 20 seconds

6. Plank “Scissor Feet”

Slightly Advanced Exercise – Scissor Feet You’ll like it. It helps to remove fat from the hips, and, in addition to the formation of the hips, it also helps to tighten the muscles of the core. Here the muscles with which it works.

Involved – internal and external thigh surface, hamstrings, buttocks, calves and muscles bark.

Execution technique

1. Take the plank position. Place 2 folded under your toes towels, back and body are stretched in one line. Direct your gaze down and pull up the housing.
2. Tighten your inner thighs and keep your legs as flat as possible. close to each other. Hold this position for a second and then return your legs to the starting position.

The number of repetitions – 3 circles of 10 repetitions

Rest – 30 seconds

7. Slider-climber

This is a variation of a climber exercise. It is modified for elaboration of the inner thighs.

Involved – inner thigh quadriceps, hamstrings, buttocks, calves and core muscles.

Execution technique

1. Put your toes on towels, stand in the plank position and tighten the case.
2. Without lifting your foot from the floor, slide your right foot forward pulling her to her chest.
3. Return to the starting position also through the slip.
4. Sliding on the floor with your left foot, pull it to your chest.
5. Return to the starting position also through the slip.

The number of repetitions – 3 circles of 15 repetitions

Rest – 30 seconds

9. Kettlebell Sumo Squats

These are wide squats, slightly modified to burn fat reserves on the inner thighs and to build and tone the muscles of the inner thigh. it great exercise for losing weight, because for it Runtime will need to spend a lot of energy and calories.

Involved – inner thigh hamstrings, quadriceps, calves, buttocks, extensors hips, lower back and core muscles.

Execution technique

1. Hold the weight with both hands near the chest. Hold your elbows close to the body, legs wider than shoulders, shoulders back, strain body and feet point out.
2. Take your pelvis back and bend your knees to the “sitting on” position stool. “Make sure your knees are not out of line socks.
3. Hold this pose for a second, then return to the original position. position.

The number of repetitions – 3 circles of 15 repetitions

Rest – 35 seconds

9. Circular movements of the legs lying on their sides

This is a Pilates exercise that works out the following the muscles.

Involved – internal and external thigh surface, buttocks.

Execution technique

1. Lie on your right side. Support the head with your right hand.
2. Lift your left leg and place it in front of you in the area pelvic or lower abdomen. Use your left palm to to take the knee off the chest.
3. Extend your right leg and lift it up.
4. Perform circular movements with the right foot first clockwise clockwise and then counterclockwise.
5. Repeat the sequence for the left leg.

The number of repetitions – 3 circles of 10 repetitions

Rest – 20 seconds

10. Side lunges with a weight

Side lunges with a weight can instantly activate your inner thigh muscles.

Involved – adductors of the thigh, hip flexors, calves, hamstrings, quadriceps, and buttocks muscle cortex.

Execution technique

1. Hold the weight with both hands. Your hands should be directed strictly down, legs wide open, shoulders laid back, the body is tense, the feet are directed outward.
2. Bend your right knee while keeping your left foot pressed to on the floor, take the pelvis back and sit on the right side. Hold your body resting on the pillow of the right foot.
3. Return to starting position and exhale.
4. Inhale, bend the left knee, keeping the right foot on the floor, take the pelvis back and sit on the left side. Hold your body leaning on the pad of the left foot.

The number of repetitions – 3 circles of 15 repetitions

Rest – 30 seconds

11. Leg compression with a Pilates ring

For this exercise you will need a Pilates ring or pillow.

Involved – internal and external thigh, buttocks, hamstrings and calves.

Execution technique

1. Lie on your back. Feet on the width of the mat, back in neutral position, arms on the sides. Hold the Pilates ring between legs.
2. Squeeze your hips and feel the work of your internal and external thigh muscles with buttocks.
3. Hold this position for 2 seconds and then relax.

The number of repetitions – 3 circles of 15 repetitions

Rest – 30 seconds

12. Delayed Isometric Sumo Squats

These modified sumo squats are one of the most effective. exercises for training at home to lose weight and muscle lift.

Involved – internal and external thigh, buttocks, hamstrings and calves.

Execution technique

1. Stand with your back straight. Legs apart for sumo squats, the feet are directed outward on the sides.
2. Keeping your back straight, sit down. Hold your knees while helping the palms to stay in line with the legs.
3. Hold this position for 10 seconds before to get up.

The number of repetitions – 3 circles of 5 repetitions

Rest – 30 seconds

13. Jumping the frog

This is a fun and effective exercise to improve tone. the muscles.

Involved – inner thigh hamstrings, quadriceps, extensors of the thigh, buttocks, and caviar.

Execution technique

1. Stand straight, feet shoulder width apart, feet turned outward, shoulders laid back.
2. Take your pelvis back and lean so that your palms touch gender.
3. With your palms on the floor, bounce and gently land on the floor at half-sitting pose.

The number of repetitions – 3 circles of 10 repetitions

Rest – 30 seconds

14. Diamond swings

Diamonds are truly your friends! You can get rid of unwilling to leave your hips fat with diamond swings.

Involved – internal and external thigh surface, hamstrings, quadriceps, and buttocks press.

Execution technique

1. Lie on your back. Place your hands on the sides close to the body palms down.
2. Lift your legs up. Make sure the distance between them equal to the width of the shoulders.
3. Spread your legs as far as possible.
4. Squeeze the inner thigh muscles, bend your knees and connect so that the shape of the diamond is obtained.
5. Straighten your legs up and return to the starting position.

The number of repetitions – 3 circles of 15 repetitions

Rest – 30 seconds

15. Lunges with swings back

This exercise is a bit more advanced and requires good stability and balance. But we can improve the technique of its implementation is regularly practiced.

Involved – inner thigh hamstrings, quadriceps, buttocks, calves and core muscles.

Execution technique

1. Stand up straight. Pull the shoulders back and tighten the body. Right step forward and lower yourself to such a position that between the lower legs and thighs of both legs formed a right angle. Left knee legs should be directed strictly down and practically touching gender.
2. Half up and keep your balance on your right foot, lift your left leg and swing it backward.
3. Return to the lunge and repeat the movement.
4. Perform the exercise on the other leg.

The number of repetitions – 3 circles of 10 repetitions

Rest – 30 seconds

16. Raising the inner leg

Involved – inner thigh hip extensors, hamstrings, quadriceps and buttocks.

Execution technique

1. Lie on your left side. Shoulders in line with the hips, left bend your elbow for support, palm on the floor. Right arm for support set yourself in the lower abdomen.
2. Lift your right leg, bend at the knee and put your right foot in front of the pelvis.
3. Lift your left leg 20 degrees from the floor – this is yours starting position.
4. Lift your left leg even higher to an angle of 30-40 degrees and slowly return to starting position.
5. Repeat the exercise on the right leg.

The number of repetitions – 3 circles of 15 repetitions

Rest – 30 seconds

17. The Frog Bridge

Another great exercise that you have not previously met, but it is very effective for the study of problematic zones.

Involved – inner thigh pelvic floor, hamstrings, buttocks, calves and muscles of the cortex.

Execution technique

1. Lie on your back, palms pressed to the floor, gaze directed to ceiling.
2. Bend your knees and open your legs so that your feet touch each other friend.
3. Supporting yourself with your hands, lift your pelvis up, tighten your buttocks and inner thigh muscles. Exhale and linger in this position. for a moment before lowering the basin to the floor.

The number of repetitions – 3 circles of 10 repetitions

Rest – 30 seconds

18. Cossack squats

This exercise is similar to side lunges, but has certain the differences that make the inner thigh muscles work located closer to the inguinal region.

Involved – buttocks, inner surface hips, hamstrings, quadriceps and calves.

Execution technique

1. Stand with legs wide apart, socks turned to the sides, the back is neutral, the shoulders are laid back, the gaze is directed straight in front of.
2. Bending the right knee, make a lateral lunge. Only this time it is necessary to sit completely while maintaining balance by means of transference weight on the cushion of the right foot. Hold left in this position. leg straight and place it on the heel for better balance.
3. Exhale, rise and return to the starting position.
4. Inhale and lunge on your left leg using earlier the described technique.

The number of repetitions – 3 circles of 15 repetitions

Rest – 30 seconds

19. Pilates – side slides from a standing position

This exercise helps strengthen your inner thigh muscles and keep them in good shape.

Involved – internal and external thigh surface, hamstrings, calves and buttocks.

Execution technique

1. Stand on the Pilates sliding table, legs wider than shoulders, buttocks are tense, arms are on the sides, the back is neutral.
2. Breathe in and move your foot on the moving surface away from the fixed foot.
3. Exhale and pull your leg back, returning to the original position.
4. Repeat the sequence for the second leg.

The number of repetitions – 3 circles of 15 repetitions

Rest – 30 seconds

20. Lateral leg raises

This exercise is considered one of the most exhausting and effective for toning the inner muscles on the inside hips.

Involved – Internal, Rear, and External thigh, buttocks, abs and calves.

Execution technique

1. Lie on your right side. Put your head on the right one for support palm. Adjust your left shoulder to the position of the right, and the left thigh according to the right.
2. Keep your body tense, lift both legs up. Freeze in this position for a moment.
3. Slowly lower your legs and repeat the exercise.
4. Follow the sequence while lying on your left side.

The number of repetitions – 3 circles of 15 repetitions

Rest – 30 seconds

These were the 20 best and most effective muscle exercises. inner thighs. Their implementation in combination with others cardio or strength training and maintaining good habits in nutrition will help burn fat on the hips, become more confident and more active in to everyone. So make an effort and do everything in your power. Be healthy!