Targeting The Fat Around The Inner Thigh Area
Posted at by ifydcat on category weight loss
Any lady is aware of how the inner thighs can change her entire appearance. And how can it be otherwise when one’s thighs rub together even when you’re standing wide? It’s uncomfortable and unsightly too!
If you are thinking about addressing this annoying issue, then look no further as we look at some effective inner thigh exercises which will eliminate that problem for good. These are effective but simple to do exercises.
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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. They target are the adductors, i.e. the group of muscles that coordinates your legs to come together and ensures your legs and pelvis are steady during movement
It’s enough to practice them for a quarter of an hour three times a week to achieve your goal. In just 70 days of following this routine your muscles will be strong enough for you to clearly see the difference. But let’s have a look at how to get there.
STAIR RUNS
Running up the stairs is a very beneficial exercise. It works on two aspects. On the one hand it’s great cardio, and one the other hand it gets your thigh muscles toned up. If you can do it in the comfort of your own house, you can run up and then walk back down. Done 6 days every week for just 10 minutes, this exercise will help you reach your goal much faster.
LYING LEG PULL
On the floor, lie down and bend your legs with your feet placed on the floor. Lift your right leg’s sole towards your left thigh and use your hand to bring the leg towards your chest. Gently release your leg to the original 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! It can be done facing a wall, either at home or in a gym. As per your own capacities, take a very wide stance. Remember that the exercise is more effective the wider your stance is. Making sure that you keep your back straight over the duration of the exercise, go from the standing position into a squat. Your aim is to squat to a ninety degree angle. When that is achieved, stay there for a few seconds and then come back to the standing position, keeping your back straight in the process. Three sets of any number of repetitions you can manage, three times a week is what you need to plan for the desired results.
Once you are comfortable performing the routine above, for extra intensity add a barbell to the upper part of the back whilst you squat. Let it rest on your back and remember to keep your back perfectly straight whilst you lower and raise. You’ll certainly feel the extra intensity in your inner thighs!
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STEP UPS
First, find an object you can step up on, which can be any smaller bench, a step or a small coffee table. Using your left leg, step up and move the right leg towards the 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
For this workout you will need a fitness ball. Squeeze it as much as you can in between your knees, applying the same amount of pressure. At maximum squeeze, hold for a count of 3 seconds, then slowly release. 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. Remain in this pose till you count to three, then return to standing. Do the same for the other leg. Complete as many times as you are able to on both legs
These workouts do more than just toning your adductors: they are effective in building muscle strength, thus increasing your metabolism, which in turn contributes to burning more calories and eliminating fat. For every pound of muscle you might burn approximately 40 calories.
Don’t forget one detail, though. As effective as they are to build and tone your adductors, these exercises cannot reduce just the fat covering those muscles. 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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