Secrets of beautiful and slender legs. We pump up the inner thigh muscles: exercises and tips How to pump up the inner thighs at home

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

Unfortunately, regular running or cycling does not work these muscles. This article contains the most effective exercises for the inner thigh at home, a list of the 20 best movements to get rid of cellulite, tone and strengthen the inner thigh muscles. Get ready to say goodbye to constantly chafed inner thighs, painful rashes and pigmentation and fearlessly don vinyl pants and bikinis.

Warm-up

Before you begin the exercises, you need to warm up and stretch. Here's what you can do.

Head tilts - 1 set of 10 reps
Neck twists - 1 set of 10 reps
Arm circles - 1 set of 10 reps
Wrist circles - 1 set of 10 reps
Shoulder circles - 1 set of 10 reps
Circular movements of the lower back - 1 set of 10 repetitions
Lateral lunges - 1 set of 10 reps
Ankle circles - 1 set of 10 reps
Running in place - 3 minutes
Calf raises - 2 rounds of 10 reps
Jumping jack - 2 rounds of 20 reps
Lateral bends - 1 set of 10 reps

Now you are completely ready to perform 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 thighs, quadriceps, glutes and core muscles.

How to do crossoversPowerJack

Stand straight, feet slightly more than shoulder-width apart, shoulders relaxed, core toned, knees slightly bent.
Jump cross-legged and land softly on the floor.
Jump with your legs open again and land softly with your feet slightly more than shoulder-width apart.

Number of repetitions– 3 rounds of 30 repetitions

Rest– 20 seconds

Advice– you can move your hands up and down, as when doing a jumping jack.

Lateral leg swings help tighten the inner thigh muscles and target the associated muscles.

Involved

Execution technique

Stand next to a wall and place your right palm on it as support. Place your left hand on your belt. The body is toned, the back is neutral.
Raise your left leg to the side, stay in this position for a short time and return to the starting position.
Do the exercise on the other side.

Number of repetitions– 3 rounds of 15 repetitions

Rest– 20 seconds

3. Explosive Squats

This exercise is also known as jump squats.

Involved– Inner thighs, hamstrings, quads, hip flexors, glutes and core.

Execution technique

Stand straight with your feet slightly wider than your shoulders. The body is toned, the shoulders are laid back, the back is straight.
Squeeze your buttocks, keeping your weight on your heels and sit down (as if you were trying to sit in a chair). Your knees should not go beyond your toes.
While sitting, bring your arms to your chest.
Begin your ascent and, before returning to a standing position, jump by extending your body up and lowering your arms.
Gently lower yourself to the floor and repeat the sequence.

Number of repetitions– 3 rounds of 10 repetitions

Rest– 20 seconds

Advice– keep your back straight, look ahead.

4. Plie squats

Plie squats are another great inner thigh exercise that helps burn fat.

Involved– Inner thighs, quads, glutes, calves and hamstrings.

Execution technique

Stand straight, the distance between your feet is slightly wider than shoulder width. Turn your toes 45 degrees, your back is straight, your shoulders are away from your ears.
Now, like a ballerina, raise your arms up to shoulder level. Keep them taut and relax your shoulders.
Go down. Don't lean forward or roll your knees inward. Hold this position for a second and then return to the starting position.
Do one circuit and rest for 20 seconds.
Return to the squat position, transfer your weight to your toes and spring into this position for 15 counts.

Number of repetitions– 3 rounds of 15 repetitions

Rest– 20 seconds

5. Leg swings

Involved– Inner thighs, glutes, hamstrings and hip flexors.

Execution technique

Stand straight with your feet together. For support, you can use a wall by placing your palms on it from a straight position or raising your arm to shoulder level from a side position.
Raise your right leg, keep your knees straight, swing your right leg forward and return to the starting position.

Number of repetitions– 3 rounds of 15 repetitions

Rest– 20 seconds

6. Scissor Leg Plank

For a slightly advanced exercise, you'll love the leg-scissor plank. It helps remove fat from the thighs and apart from shaping the thighs, it also helps to tone the core muscles. These are the muscles it works.

Involved– inner and outer thighs, hamstrings, glutes, calves and core muscles.

Execution technique

Get into a plank position. Place 2 folded towels under your toes, with your back and body extended in one line. Direct your gaze down and tighten your body.
Tighten your inner thighs and bring your legs as close together as possible. Hold this position for a second and then return your legs to the starting position.

Number of repetitions– 3 rounds of 10 repetitions

Rest- 30 seconds

7. Sliding rock climber

This is a variation of the climbing exercise. It is modified to work the inner thighs.

Involved– Inner thighs, quads, hamstrings, glutes, calves and core.

Execution technique

Place your toes on the towels, get into a plank position and tense your core.
Without lifting your foot off the floor, slide your right leg forward, pulling it towards your chest.
Slide your left leg along the floor and pull it towards your chest.
Return to the starting position also through sliding.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

9. Sumo squats with kettlebell

These are wide squats, slightly modified to burn fat reserves on the inner thighs, and to build and tone the muscles of the inner thighs. This is a great exercise for losing weight because it requires a lot of energy and calories to perform.

Involved– Inner thighs, hamstrings, quads, calves, glutes, hip extensors, lower back and core muscles.

Execution technique

Hold the kettlebell with both hands near your chest. Keep your elbows close to your body, your feet wider than shoulder-width apart, your shoulders back, your core tight, and your feet pointing outward.
Move your pelvis back and bend your knees into a “sitting on a chair” position. Make sure your knees don't go beyond your toes.
Hold this pose for a second, then return to the starting position.

Number of repetitions– 3 rounds of 15 repetitions

Rest– 35 seconds

9. Leg circles while lying on your side

This is a Pilates exercise that works the following muscles.

Involved– inner and outer surface of the thigh, buttocks.

Execution technique

Lie on your right side. Support your head with your right hand.
Raise your left leg and place it in front of you in the pelvic area or lower abdomen. Use your left palm to lift your knee away from your chest.
Extend your right leg and lift it up.
Make circular movements with your right leg, first clockwise and then counterclockwise.
Repeat the sequence for the left leg.

Number of repetitions– 3 rounds of 10 repetitions

Rest– 20 seconds

10. Lateral lunges with a kettlebell

Lateral lunges with a kettlebell can instantly activate your inner thigh muscles.

Involved– hip adductors, hip flexors, calves, hamstrings, quadriceps, glutes and core muscles.

Execution technique

Hold the weight with both hands. Your arms should be pointing straight down, legs wide open, shoulders back, core tense, feet pointing outward.
Bend your right knee, keeping your left foot flat on the floor, push your pelvis back and sit on your right side. Support your body with the ball of your right foot.
Return to the starting position and exhale.
Inhale, bend your left knee, keeping your right foot flat on the floor, push your pelvis back and sit on your left side. Support your body with the ball of your left foot.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

11. Pilates Ring Leg Compression

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

Involved

Execution technique

Lie on your back. Feet on the width of the mat, back in a neutral position, arms at your sides. Hold the Pilates ring between your legs.
Squeeze your thighs and feel your inner and outer thigh muscles work along with your glutes.
Hold this position for 2 seconds and then relax.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

12. Isometric sumo squats with delay

These modified sumo squats are one of the most effective exercises to train at home to lose weight and tone muscles.

Involved– inner and outer thighs, buttocks, hamstrings and calves.

Execution technique

Stand with your back straight. Spread your legs out to the sides in a sumo squat position with your feet pointing outward to your sides.
Keeping your back straight, sit down. Support your knees with your palms so that they remain in line with your legs.
Hold this position for 10 seconds before standing up.

Number of repetitions– 3 rounds of 5 reps

Rest- 30 seconds

13. Frog Jumping

This is a fun and effective exercise for improving muscle tone.

Involved– Inner thighs, hamstrings, quads, hip extensors, glutes, and calves.

Execution technique

Stand straight, feet shoulder-width apart, feet turned outward, shoulders back.
Move your pelvis back and bend so that your palms touch the floor.
With your palms on the floor, jump up and land softly on the floor in a half-sitting position.

Number of repetitions– 3 rounds of 10 repetitions

Rest- 30 seconds

14. Diamond Swings

Diamonds are truly your friends! You can get rid of fat that doesn't want to leave your thighs with the help of diamond swings.

Involved– inner and outer thighs, hamstrings, quadriceps, glutes and abs.

Execution technique

Lie on your back. Place your arms at your sides close to your body, palms down.
Raise your legs up. Make sure the distance between them is equal to shoulder width.
Spread your legs as far apart as possible.
Squeeze your inner thigh muscles, bend your knees, and bring your feet together to create a diamond shape.
Straighten your legs up and return to the starting position.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

15. Lunges with back swings

This exercise is a little more advanced and requires good stability and balance. But we can improve the technique of performing it by regularly practicing.

Involved– Inner thighs, hamstrings, quads, glutes, calves and core.

Execution technique

Stand up straight. Pull your shoulders back and tense your core. Step forward with your right foot and lower yourself to such a position that a right angle forms between the shins and thighs of both legs. The knee of the left leg should be pointing straight down and almost touching the floor.
Stand up halfway and balance on your right leg, lift your left leg and swing it back.
Return to the lunge and repeat the movement.
Perform the exercise on the other leg.

Number of repetitions– 3 rounds of 10 repetitions

Rest- 30 seconds

16. Inner Leg Raise

Involved– Inner thighs, hip extensors, hamstrings, quadriceps and glutes.

Execution technique

Lie on your left side. Shoulders in line with hips, left elbow bent for support, palm on the floor. Place your right hand in front of you in the area of your lower abdomen for support.
Raise your right leg, bend the knee and place your right foot in front of you at the pelvis.
Raise your left leg 20 degrees from the floor - this is your starting position.
Raise your left leg even higher to an angle of 30-40 degrees and slowly return to the starting position.
Repeat the exercise on your right leg.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

17. Frog bridge

Another great exercise that you haven't seen before, but it's very effective for working on problem areas.

Involved– Inner thighs, pelvic floor, hamstrings, glutes, calves and core muscles.

Execution technique

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

Number of repetitions– 3 rounds of 10 repetitions

Rest- 30 seconds

18. Cossack squats

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

Involved– glutes, inner thighs, hamstrings, quads and calves.

Execution technique

Stand with your feet wide apart, toes pointed out, back neutral, shoulders back, gaze straight ahead.
Bend your right knee into a side lunge. Only this time you need to sit down completely, maintaining your balance by transferring your weight to the ball of your right foot. In this position, keep your left leg straight and place it on your heel for better balance.
Exhale, rise up and return to the starting position.
Inhale and lunge onto your left leg using the technique previously described.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

19. Pilates – standing side slides

This exercise helps strengthen the inner thigh muscles and keep them toned.

Involved– inner and outer thighs, hamstrings, calves and buttocks.

Execution technique

Stand on an extendable Pilates table with your feet wider than shoulder-width apart, glutes engaged, arms at your sides, and back neutral.
Inhale and move the leg located on the moving surface away from the fixed foot.
Exhale and pull your leg back, returning to the starting position.
Repeat the sequence for the second leg.

Number of repetitions– 3 rounds 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 inner thighs.

Involved– inner, back and outer thighs, buttocks, abs and calves.

Execution technique

Lie on your right side. Place your head on your right palm for support. Align your left shoulder with your right, and your left hip with your right.
Keep your core tense and lift both legs up. Freeze in this position for a moment.
Slowly lower your legs and repeat the exercise.
Perform the sequence while lying on your left side.

Number of repetitions– 3 rounds of 15 repetitions

Rest- 30 seconds

These were the 20 best and most effective exercises for the muscles of the inner thighs. Doing them in combination with other cardio or strength training and maintaining healthy eating habits will help you burn thigh fat and become more confident and active in everything. So put in the effort and do your best. Be healthy!

The fact is that the inner thighs are almost not used in everyday life. Weak muscles, fat and thin skin cause the legs in this area to become flabby and begin to sag. Even for skinny people, the inner thigh is often a problem area. And the appearance of the legs depends on the degree of its tightness. It also happens that the legs seem to be tightened, but there is a large gap between them. All these shortcomings can be corrected with exercise. But first, let's look at what muscles the inner thigh consists of and what functions it performs.

Anatomy of the inner thigh

The muscles of the inner thigh make up a group of adductor muscles, which include:

thin adductor;
adductor longus;
adductor brevis;
adductor magnus;
comb.

The main function of these muscles is to adduct the thigh, in other words, to bring the legs together. This function tells us how to train the muscles to pump up the inner thighs. That is, perform any exercises to bring your legs together.

How to tighten your inner thighs

Workouts alone will not give the desired result if there is a fat layer. This will also require organizing proper nutrition. If the weight is normal, and the sagging of the inner thigh is not due to excess fat, but to weakness of the adductor muscles, in this case you can limit yourself to just one activity.

Along with training to strengthen the adductor muscles, be sure to do exercises to develop the back and front of the thighs to get a beautiful, symmetrical body.

In order to evenly pump up your leg muscles, tighten and burn excess fat, you need to do cardio 2-3 times a week. This could be brisk walking, running, cycling. The duration of such exercises for weight loss should be at least 30-40 minutes.

Inner thigh exercises

As mentioned above, almost all exercises for the inner thigh are performed to bring the legs together, and most of them do not require special equipment. This means that you can build muscles at home. The only thing you need is special weights.

Exercise "scissors"

This exercise has two options. In each of them (but in the second much more), together with the adductor muscles, we work the abdominal muscles.

1st option. Take a lying position on your back, stretch your arms along your body or, for convenience, place them under your buttocks. The back along with the lower back should be pressed to the floor. To do this, lift your head off the floor. Raise your legs 30 cm from the floor and spread your legs to the sides. Perform a series of 20 repetitions of crossing your legs. Do 3 sets. You can use special weights.

2nd option. Without changing your position, lift your upper body 45 degrees from the floor, stretch your arms forward. Perform 20 crosses. Repeat the exercise 3 times. The abdominal muscles should be tense throughout the entire exercise.

Lying on the floor, lower back pressed. Legs are raised at an angle of 90 degrees to the floor. Spread your legs as wide as possible, hold for a couple of seconds and return to the starting position. Pull your toes towards you, and always keep your legs straight. Perform 20 repetitions, and then spread your legs again and hold for 20-30 seconds and return to the starting position again. Do 3 approaches.

Ball exercise

The easiest way to work out and thereby pump up the inner thighs is to squeeze something with them. To do this, take a fitball or small ball. Take a lying position on the floor, bend your knees. Hold the ball between your knees. Squeeze the ball and hold it for a few seconds, then relax your legs. Repeat the exercise 20 times. Rest and do 2 more full times.

Plie squats

Stand straight, legs wider than shoulders, feet turned outward. As you inhale, begin to lower yourself down until your thighs are parallel to the floor. The deeper you squat, the better, as long as you feel comfortable doing the exercise. As you exhale, return to the starting position, pushing through your heels. Do 3 sets of 20 reps. You can use a dumbbell by holding a weight plate on top and placing it between your legs. In addition to the inner thigh, you can use this exercise to pump up your buttocks.

Do not put your body weight on your toes, this way you isolate the load on the anterior thigh muscles. Watch your knees, they should “walk” strictly in the direction of your toes.

Place your feet shoulder-width apart, and point your toes slightly to the sides. With your right foot, lunge to the right side and slightly forward as far as possible, while squatting, moving your pelvis back, hold for a second, return to the original position. When lunging to the side, the knee should “go” in the direction of the toes, but not go beyond their line, the heel should not lift off the floor. Do the same with your other leg. For greater load, you can perform the exercise first on one leg and then on the other. So 3 sets of 20 repetitions.

Swing lying on your side

When done correctly, this exercise helps pump up and tone your inner thighs. Reclining on your left side, lean on your hands, bend your right leg and place it in front of your left. With your straightened leg, make 20 swinging movements or until you feel a burning sensation in the muscles. You need to raise it as high as possible and lower it without touching the floor. Turn over to the other side, do the same with the other leg. Repeat the exercise.

Yoga exercises for the inner thighs

Much attention is paid to the inner thigh muscles in statistical exercises borrowed from yoga. Suffice it to recall the popular lotus pose, based on the full opening of the hip joints and well-stretched thigh muscles. True, this position is not easy for a beginner, and everything comes with experience.

Exercise "butterfly"

A very popular exercise that came to us from Eastern practices. Sit on the floor, bend your knees, spread your knees to the sides, press your heels towards you. Swing your butterfly wings for a few minutes, thus stretching the muscles of your inner thighs.

One of the asanas that prepares for the lotus position. This exercise doesn’t pump as much as it does a good job of pulling and toning the inner thighs. Sit on the floor, stretch your legs forward, stretch the back of your head up, straightening your spine. Maintaining this extension, bring your right leg to the groin and hold it with your hand, now carefully bring your left leg. Transfer the weight of your body to your sit muscles and maintain your balance without rounding your back until any discomfort appears.

Stretch your legs and place your feet together, bending your knees. Without lifting your feet from each other, pull them towards your body and place your heels closer to the perineum. Press your hands on your knees, trying to press them to the floor. Hold in this position as long as you can.

Sit on the floor, bend your left leg and use your hands to pull it towards your perineum. Bend your right leg and place it on your left ankle, placing your toes between your left thigh and shin. During the first lessons you can lean against the wall.

Inner thigh stretching exercises

Each session should end with stretching exercises, which not only prevents injuries and reduces pain, but also helps to lengthen the muscles, which makes the legs slimmer and more toned. The following exercises are suitable for stretching the inner thigh.

Exercise 1

Sit on the floor, spread your legs wide. Place your hands on the floor from behind, leaning your body back slightly, toes pointing towards you. Stay in this position for 30 seconds. Your legs should be spread so wide that you feel a stretch in the adductor muscles located on the inner thigh.

Exercise 2

Now pull your heels towards you, spreading your knees to the sides (as in the butterfly exercise). Pressing your hands on your knees, try to press your hips to the floor.

Exercise 3

Get on all fours, spread your knees to the sides, and pull your heels towards your buttocks. If you're doing everything correctly, you should feel a stretch in your inner thigh.

To summarize, to make your inner thighs more attractive you need:

perform appropriate exercises;
don’t forget about cardio training;
maintain proper diet.

As you can see, most exercises can be performed at home without the use of aids. By doing this regularly, you can both pump up the muscles that support the inner thighs, reduce cellulite, and make your legs slimmer and more resilient. This means you can safely wear short skirts and revealing swimsuits this summer. Choose those activities that are closer to your spirit and be beautiful.

There are so many pseudo-specialists around who, after 2 bench presses and 5 squats, are already starting to teach you the technique of pumping up your legs. Find out how to pump up your thighs correctly!

Understand, having been around for a couple of months, you have not yet become such an experienced athlete that you forget about technique and give advice on how to properly pump up your thighs to a beginner. You have to shed gallons of sweat in the gym, go through a path of victories and mistakes before you understand everything yourself. In the meantime, absorb useful recommendations from our expert!

Strong, well-built quadriceps muscles are a sure sign of excellent physical shape. Huge, developed ones can become the highlight of the program and set you apart from the crowd of bodybuilders. Just imagine the contrast between a balanced, aesthetically proportional body with sculpted legs and a pot-bellied figure with thin legs. That's why a lot of guys work out in the heat in their pants, hiding their shortcomings.

Most likely, you won’t just build up your thighs like professional bodybuilders, but you have the power to make your quadriceps dense, strong, with a clear definition, meeting all standards. Follow the correct technique and persevere, then you won't need years to get beautiful thighs.

Why pump up your hips?

The quadriceps make up a huge amount of muscle mass in the body. They force us to spend countless hours in the gym, shed liters of sweat, all in order to gain a few grams of muscle and still get toned thighs. And it's worth it: training the quadriceps muscles will allow muscles throughout the body to grow due to the natural production of growth hormone and testosterone.

Squats, for example, require the use of a huge number of muscles throughout the body to control the weight: quadriceps and hamstrings, back, trapezius, shoulders, etc. - all of which help move and/or stabilize the weight during the lift. As a result, all muscles will grow. This exercise will help properly pump up your thighs. You only have to ask yourself one question: Do I want this?

A quick anatomy lesson

If the answer to our question is yes, and you really want to tone up your thighs, let's take a quick look at the anatomy of the thighs and the functions of the muscle groups so that you can visualize how your body works during your workout. The thigh consists of three muscle groups - anterior, medial and posterior.

The anterior thigh muscle group is the most popular among athletes as a target for pumping up. It consists of the quadriceps (and its four heads - rectus, medial, intermediate, lateral) and the longest of all human muscles - the sartorius.

Interesting fact!
The quadriceps is involved in the extension of the lower leg, and if it is paralyzed, the patient can walk normally on a level surface, but is unable to run and can only barely walk up steps.

The medial group of the thigh consists of three adductor muscles - long, short and large, as well as thin and pectineus.

The posterior thigh muscle group combines the semimembranosus and semitendinosus muscles. Do you want to have powerful hamstrings? Try training from an expert on our website!

All quadriceps muscles support the knee joint. In addition, the rectus femoris muscle, due to its location, ensures flexion of the leg at the hip joint. All this anatomical information must be remembered when performing leg exercises. For what? To understand how to properly pump up your hips and get results! Now let's get to work!

The best exercises for pumping up your thighs

Now that you've learned a little about hip muscle anatomy and function, let's dive into what makes the quadriceps sculpted. These exercises and training programs are designed to get the most out of every trip to the gym and quickly pump up your thighs. Remember technique and do not lift too much weight to avoid injury.

Squats

To properly and quickly pump up your thigh muscles, squat. It is on the back that is the main exercise in gaining muscle mass. Stand in a power rack under a barbell and place it comfortably on your upper back, on your trapezius muscle. For stability, grab the bar firmly with your hands and step away from the rack. Feet stand shoulder width apart or slightly wider.

Extremely important!
The movement begins with bending the knees. At the very beginning, do not bend your hips or back, otherwise you may fall forward. Lower yourself until your hips touch or until you reach a comfortable range of motion. Lift the weight back up through your hips first and then your knees. At the highest point, the knees do not fully straighten.

Totally up to you. Working through a full range of motion is ideal for any exercise, but squats can cause knee and back pain. Lower yourself as far as possible and then return to the starting position. The main thing is to constantly expand your comfort zone. The squat is a tough exercise, but the results are worth it - you'll pump up your thighs into perfect shape.

To tone your inner quadriceps (vastus medialis), squat with a wider stance and feet turned out.

Deep squats with a barbell

To do this, stand under and place it on your chest opposite your deltoids. Cross your forearms—one on top of the other—and grab both hands. Keep your shoulders parallel to the floor and your head up. Take the weight and step back, feet shoulder-width apart. The movement is the same as in a regular squat with a barbell on your shoulders. But here the back is held a little straighter. These squats are aimed at pumping up the legs and especially the quadriceps muscles, unlike regular squats, which involve more hamstrings.

If you're new to the front squat, start with a Smith machine first and then move on to free weights once you get the hang of it.

If you are very tall and lean forward too much, or your heels come off the floor, place 2 or 4 kg weight plates under them for added stability. This applies to all squat variations.

Hack squats

To work more on the outer side of the thigh (vastus lateralis muscle), there is nothing better. With a weight that is comfortable for you, stand in the machine under the supports, with your feet on the platform shoulder-width apart. Lower yourself as far as possible and then return to the starting position. Do not make fast movements, so as not to add stress to your knees, it is better to work at a constant speed. Legs do not straighten completely.

If you don't have a hack trainer?
Some halls don't, but don't despair, there is a way out. Simply place the barbell with the weight behind your calves (a type of deadlift, but with the weight behind your legs). The back is straight and the head is raised. Rise up until you are almost completely straight. The legs always remain slightly bent at the knees. Return to the starting position without the weight touching the floor. This thigh-toning exercise requires strict technique, so keep the weight light until you get the hang of it.

Leg press

Another great way to gain mass is at a 45 degree angle. Advantage: minimal load on the lower back, and maximum on the hips. Sit in the machine so that you can work through the full amplitude. Place your feet on the platform shoulder-width apart. Push the weight while keeping your knees slightly bent. Slowly lower the weight while controlling the movement. Go as low as possible and avoid half-range movements - you're just cheating yourself and not developing muscles. Proper execution is the key to ensuring that you build powerful thighs.

Leg straightening on the simulator

There is nothing better for isolated muscle work while pumping up the thighs. Sit on the simulator so that the axis around which the knee joint moves coincides with the axis of rotation of the load. The back is pressed tightly against the back. Place your ankles under the bolsters. Lift the weight at a moderate pace and squeeze your quadriceps at the top of the movement. Then lower and return to the starting position. Do not linger at the top so as not to create unnecessary stress on your knees and ligaments.

For a deeper pumping of the upper thighs, try this extension option. Perform the movement as above, but this time, lift your legs and lift your back off the seat so that your hips and torso are at 90 degrees or less. When doing this, take less weight, but believe me, the muscles will burn anyway!

Lunges with a barbell

– an excellent formative exercise. They give an attractive round shape and tie all the thigh muscles together. Despite the fact that lunges pump up the entire thigh, this article will only focus on the effect on the quadriceps.

Place a relatively light barbell on your shoulders as in a squat exercise. Step back from the power rack and step one foot forward. Bend your leg so that your back knee almost touches the floor. And remember: the knee should not go beyond the foot; if it does, take a larger step. As you come back up, push off with your working leg and return to the starting position with your feet together. Do the same with the other leg, this will count as one repetition.

A great alternative to lunges with a barbell is Smith machine lunges. Do the required number of repetitions with one leg, then the other. After each lunge, do not go back, but simply continue to squat with one leg. Then change.

Many instructors prefer walking lunges to pump up their legs and especially their hips. Make sure your gym has room for at least 30 lunges. Lunge with one leg. Pull your back leg back to the starting position and step further forward with your other leg.

Workout to build powerful thighs

Thigh workout

To work out your thighs in more detail, use these training programs: for the inner and outer thighs.

If you want to tone your inner quadriceps, squat with a wider stance and feet turned out.

During training, imagine how the muscles of your legs are growing and how your hips are enlarged. Professional athletes claim that such visualization puts you in the right mood and helps you achieve exactly the result you dreamed of!

You've already done a great job, all you have to do is take a little leap and finish off your regular full-body workout with this thigh routine.

That's the whole secret of powerful legs and toned thighs - super effective training with the right technique! Monitor your body during each exercise and when you finish working in the gym, remember about healthy habits. Only comprehensive work on yourself will bring you the long-awaited result!

Taking creatine, arginine, intra-workout, bcaa amino acid and pre-workout complexes will help you increase your strength. These sports nutrition products are specifically formulated to improve performance in sports and fitness for men and women. Just add it to your diet and go ahead to conquer new heights!

Pumping your legs

Basic set

Extended set

Basic set

Extended set

Dymatize | Dymatize BCAA 2200 ?

4 tablets, between meals.

The essential branched chain amino acids in Dymatize BCAA provide muscle cells with essential building blocks. The use of this supplement will help not only preserve and increase muscle tissue in the body, but also optimize the passage of a number of other metabolic processes.

Dymatize | L-carnitine xtreme ?

1-2 capsules daily, preferably during meals.

The fat burner from the world famous manufacturer Dymatize L-carnitine xtreme 60ct is a unique product, its main purpose is to utilize subcutaneous fat as quickly as possible.

Dymatize | ISO 100?

If necessary, you can add one serving before bedtime.

Dymatize Iso 100 728g – a protein mixture from the American manufacturer Dymatize, which contains 90% milk protein and whey isolate, supplies the athlete’s body with slow and fast proteins.

TwinLab | Men's Ultra Multi Daily ?

1 capsule each.

Twinlab Men's Ultra Multi Daily vitamin and mineral complex developed specifically for men contains the necessary set of nutrients and special matrices to improve prostate function, as well as antioxidants and tonic components.

Universal Nutrition | Ultra Whey Pro

1-2 measuring spoons are mixed with 200-250 grams of water or any other liquid.

Universal Nutrition | Amino 2250 ?

2 capsules before and after training.

Ecology of consumption. Fitness and sports: Beautiful and slender legs can be achieved regardless of height and physique; all you need is to be able to work certain muscle groups correctly and well. ...

Beautiful and slender legs can be achieved regardless of height and physique; all you need is to be able to work certain muscle groups correctly and well.

Of course, it’s better to do this in the gym and devote separate workouts to working your legs (experts advise working out different muscle groups on separate days, doing the maximum number of approaches with the required number of repetitions), which will give the most visible results in a short period of time.

But the leg muscles, unlike all other muscle groups on our body, can be worked out perfectly at home - there are a huge number of exercises for this (running, squats, etc.). However, many people know very few leg exercises and do not know how to perform them correctly.

First you need to reduce your body fat to a minimum.

When working with legs, you need to get rid of the fat layer, otherwise even hard training will not give the desired result.

To burn excess weight the so-called cardio equipment– orbitracks, treadmills, steppers, etc. Regular or interval running at the stadium or on the street will also be a great way to burn extra calories and lose weight. If you don’t have excess weight and just want to get slender legs with beautiful, moderately developed relief, then you don’t have to worry about such exercise machines.

You can use cardio equipment before, during and after your workout. Even if you run more than you planned, this will not distance you from success.

Effective squat for the inner thigh

In order to pump the inner thigh as quickly and well as possible, you need to squat a lot with your legs spread wide apart. But everything is not so simple; there are many options for squats in the gym or at home. Let's look at the most popular and effective ones.

In the hall pump up your inner thighs Can in the Smith machine. To do this, you need to take a working weight or an empty bar, if you are just starting to exercise, stand under it so that it is at the level of your back and your buttocks do not extend beyond the structure. In this case, the bar must be carefully placed on the trapezium of the shoulders so that it lies comfortably.

The legs need to be placed wider than shoulder levels, or they can be placed close to the edges of the structure. The toes are spread out to the sides so that the foot is parallel to the bar. We begin to perform smooth squats.

The amplitude should be good, you need to squat down as far as possible, while working the muscles of the inner thigh.

If you squat low enough, there will be almost no effect. Squats using this technique can be performed without any equipment at all, using other sports equipment.

When squatting, your back must be perfectly flat, otherwise the load will fall on your lower back, back, and anything but your inner thigh.

We looked at one option for working on the inner thigh in the gym, now let's talk about how we can work out the muscles we need at home.

At home, you can tone your muscles very quickly if you regularly perform the exercises described below.

Exercises for home workouts from Cindy Crawford

Many girls admire the appearance of the world-famous model and public figure - Cindy Crawford. However, not everyone knows that the secret of her ideal figure is regular exercise. She has developed, in collaboration with professional specialists and trainers, several very effective training programs that anyone can perform at home without any special devices or exercise equipment.

Cindy works the inner thighs with several sets of specific reps. She performs three types of squats. The exercises themselves are very interesting and doing them will not be boring at all.

After a good warm-up, we begin to warm up the muscles of the legs and inner thighs. We perform sit-ups with our legs spread wide apart. Do 2-3 sets of 10 repetitions (depend on your strength, you shouldn’t be lazy, otherwise everything will be in vain, but if these are the very first workouts, don’t overdo it, otherwise everything will hurt very much the next day).

When you achieve the desired result (and this will certainly happen if efforts are made), you will feel not only a surge of physical energy, but also self-satisfaction, self-esteem will increase and there will be a desire to develop, as well as to play sports.

Back to Cindy's squat series.

Warm up the muscles thoroughly let's move on to a very interesting and original exercise:

Our situation everything remains the same as in the first version of squats, but now, having squatted at the maximum possible amplitude, we do not stand on two legs, as we did before, but begin to lift one leg at a time, then returning to the lowest point.

This exercise is similar in execution to how sumo wrestlers squat and works very effectively. You not only work the inner thighs, but also do a little stretching for your legs, and the muscles need to be warmed up and stretched both before and after the exercises.

Work as hard as you can, but without fanaticism.

Then we do the heaviest squats. If you don’t feel comfortable doing them, then it’s better to warm up again.

We take our previous position, squatting with legs wide apart and toes turned out, smoothly lower ourselves to the maximum and jump slightly, straightening our legs a little, then smoothly squat down and again push ourselves out with the inner thigh muscles. At the same time, in order for the execution to be as effective as possible, we carefully monitor breathing, which is of great importance when working on muscles. When we squat, we take a deep breath, and when pushing out, we thoroughly exhale all the air from our lungs.

Our final exercise- This is jumping from one leg to another with a wide stance and crossing.

We get into the position in which we squatted all the time, but we can put our feet a little narrower, otherwise when jumping you can lose your balance or dislocate your leg. Then we move our right leg to the side and bring it behind the left. We swing our right leg in the opposite direction, making a jump at the same time. Then we immediately move the left one behind the right one and repeat everything in the same way only in the opposite direction. You should feel the necessary muscles of the inner thigh and try to work them. published