The inner thighs are an area prone to the accumulation of a lot of body fat, especially among women. It is also one of the areas that most contributes to the appearance of our legs and most difficult to train. The best way to eliminate inner thigh fat is to adopt a healthy diet and do targeted exercises.
Below we suggest 6 exercises to burn fat on the inner thighs which, if performed consistently, help to obtain excellent results in a relatively short time.
1. Medicine ball squats
Place a medicine ball between you and the wall, resting it on the curve of your back. With your legs slightly apart, from a standing position, lean on the medicine ball then lower yourself, sliding your skin downwards.
Maintain this seated position for 3-5 seconds, then slowly stand up. Never stop pressing the medicine ball against the wall. Perform 10 repetitions and rest 30 seconds between each repetition for 3 sets.
2. Jump squats
also called plyometric squat, and is one of the most complete for improving strength and muscle tone. In addition to toning muscles, it also helps you lose weight.
Perform a simple squat, when you stand up jump upwards and repeat. Perform 3 sets of 12 repetitions each.
3. Circles with one leg
Lie on a mat, with your arms at your sides and palms facing down. Lift one leg then inhale, hold your breath and make circles with your foot.
Keep your butt and abdominal muscles tight as you perform the exercise. Rotate your leg 5 times clockwise and 5 times counterclockwise. Repeat 3-5 times.
4. Dumbbell lunge
Spread your legs slightly and grab a weight in each hand. Step forward with one leg and bend your knees until they almost touch the ground.
Finally, return to the starting position and repeat with the other leg. Perform 10 repetitions per leg for 3 sets.
5. Pile squat
Spread your legs, with your toes pointing outward. Bend your knees, squatting as much as possible.
Push your body up through your heels, squeezing the muscles of your inner thighs and buttocks. Perform 3 sets of 12 repetitions.
6. Glute bridge
Lie on your stomach, with your knees bent. Contract your abdominal muscles, then lift your hip off the floor, bringing it to knee and shoulder height. Hold this position for three breaths, then slowly return to the starting position. Perform 3 sets of 12 repetitions.
