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Effective Workouts for Women-FRIDAY: Cellulite and inner thigh
Inner thigh: The muscles on the inner side of thighs enable us to rotate the leg from the hip joint and to bring legs together
It is most difficult to make the inner thighs look good as even if muscles are firm, the thigh may be fatty or flabby, swaying unpleasantly when you walk or run.
If you are experiencing this kind of problem, it will be good to combine exercise and diet in order to reduce the subcutaneous fat and make the effect of the exercises visible. Cardio workouts are also good.
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Inner Thigh Exercises:
1.Spreading legs:
The first exercise for the inner side of thighs is spreading legs apart and bringing them back together. The exercise tightens also the abs muscles and the ones on the outer side of thighs and therefore could be anyone's favorite. This way you do a single exercise and work 3 groups of muscles at once!
Lie down on your back and place hands under your butt. Raise your legs straight up and try not to bend the knees. Keep your back flat on the floor to prevent the waist from straining. Move feet to the sides and bring them back together. Start by opening the legs a little apart and gradually increase the distance between them. This will protect the inner side of thighs from injury. Open the legs to the point of mild tension, not pain.
Breathe in when opening and breathe out when bringing legs together. Make 3 sets of 20 repetitions and rest 60 seconds between sets.
2. Standing leg bending:
The second exercise for the inner side of thighs begins from a standing position. It tones up also the front thigh muscles, the abs and the butt.
Stand up and tighten your legs, abs and butt. Raise the leg to the side, bent at the knee, and kick at the top of the movement to fully extend the leg. Bring the leg back to the floor and repeat with the opposite leg. Alternate sideway kicks on each leg. To keep your balance, place hands on your waist. Make 3 sets of 20 repetitions on each leg and rest 60 seconds between sets.
This exercise seems difficult at the beginning because:
- You have to keep your balance while standing on one foot and at the same time kicking sideways with the opposite foot.
- You have to quickly alternate legs and still keep your balance.
- You will be short of breath.
This however will develop your gravity centre, tone up 3 muscle groups and increase the flow of oxygen in your body. Perform this exercise every day and you will feel the progress you are making. If unable to make 20 repetitions at the start, make 10 or as many as you can.
3. Leg lifts:
If performed correctly can work wonders with the most complained inner thigh area.
Step #1: Lie on the side, propped upon one elbow or lying down flat along an outstretched arm. Bend top leg over you, bending your knee and place the foot on the floor. Extend the lower leg and flex the foot.
Step #2: Lift the lower leg about 15 cm off the floor 16 times. Now repeat for another 16 with your foot pointed. Repeat the whole exercise on the other side.
4. Face down leg lifts:
If you are weak or have back pain, you can begin with this buttock tightening exercise. Lie face down with your forehead resting on your hands. Keeping your stomach pulled in and hips pressing, exhale. As you inhale, lift one straight leg up only as high as comfortable. Do 10 lifts and repeat on other side.
5. Quad lift:
Sit with your lower back against the wall, one knee bent, the other leg stretched straight with foot flexed. Hold the bent knee. Inhale. As you exhale, tighten the upper thigh muscles and lift the straight leg as high as you can. Inhale, lowering the leg almost to the floor and repeat 10 times. Change legs and repeat.
6. Foot pedaling:
Stand on one leg straight, foot flat on the floor, and the other knee bent with your heel of the floor. Breathe rhythmically and shift your weight from one foot to the other in a pedaling motion.
7. Deep Twist:
Stand with your feet wide apart, hands on the inside of the knees, thumbs pressing out. Inhale. As you exhale press your left shoulder down as you look
over your right shoulder. Inhale and return to center. Exhale and repeat on the opposite side. Repeat 5-10 times on each side.
8. Sitting side stretch:
Sit on the floor with legs wide apart. With your left palm flat on the floor and your right arm raised, inhale. As you exhale, bend to the side and hold to a slow count of 5. Inhale as you return to the center, and exhale as you repeat to the other side. Repeat 5-10 times on each side.
9. Standing leg extension:
Stand with your hands resting on the back of a chair or table. Inhale. As you exhale, slowly lift one leg, keeping your hips stable. Repeat 10 times on each side.
These exercises do wonders if combined with an AEROBIC WORKOUT for at least 30 minutes 3-4 times a week. Do not forget to warm-up and stretch before a cardio workout to prevent and minimize injury or sprain.
If practiced regularly, these exercises will firm and trim down your thighs. Alignment is very important for these exercises, so follow the directions carefully, letting the movement flow rather than "throwing" the leg.
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