The inner thighs are often untouched during exercise at the gym. Whereas, strong inner thighs and beautiful sculptures are certainly more attractive. The following exercises focus on strengthening and tightening the inner thighs. As a result, you will look more attractive when wearing shorts.
The inner thighs are at least exposed when we wear shorts. However, it does not mean that the inner thighs do not need to be trained. Strong inner thighs will be healthy, attractive and shaped. Let's practice the inner thighs with the following movements. Previously, warm up and cardio exercise such as running, walking, or riding a bicycle for 30 minutes.
1. Inner Thigh Leg Lifts
Using ball exercise is a good way to add challenges when practicing. The big ball makes us work hard to keep it tight. That's why we use a lot of muscle groups. Lie on your side on the floor with your hands in front of your body. Pinch the exercise ball between two legs and slowly raise the ball toward the ceiling using your hips and buttocks. Return to the starting position. Repeat up to three sets. Each set consists of 8 movements.
2. Sumo Squat with Side Arm Raises
Stand two feet wider than the shoulder with your feet pointed outward. Hold the dambel weighing one kilogram in both hands. Slowly lower your buttocks and bend your knees. Simultaneously when lowering your buttocks, lift both arms straight beside your body. Return to the starting position. Repeat up to three sets. Each set consists of 8 movements.
3. Side Lunge to Curtsy
Take one dambel weighing one kilogram in your right hand. Distances between two feet wide by about one meter. Straighten your right leg and bend your left knee while pointing your right hand that brings the dambel towards the left foot. Lower your body as low as possible. Keep your left big toe forward and your left knee does not bend more than 90 degrees. Gently, point your left leg to the back of your body while straightening your right hand that carries the dambel above your head. Keep your hips parallel and both legs pointing forward. Return to the starting position. Repeat up to three sets. Each set consists of 8 movements.
4. Narrow Squat with Overhead Press
Stand with both feet together. Both hands hold dambels weighing one kilogram. Bend your elbows while holding the dambel close to the ear. Lower your butt to the floor by bending your knees as if you want to sit in an invisible chair. Keep both feet pressed against each other. Focus your weight on the heel. While lowering your buttocks, raise your arms above your head in parallel with each other. Return to starting position. Repeat up to three sets. Each set consists of 8 movements.
5. Bridge with Squeeze
Lie on the mattress with your knees bent and your legs hip-width apart. Raise the butt to the bridge position. Keep the ribs parallel to the pelvic bone. Without raising or lowering the pelvis, gently press the inner thigh and hold for five breaths. Lower your pelvis and bring your knees to your chest to relax your back.
Repeat twice more.