Some exercises, such as leg press, sumo squat, ball bridge and hip adduction, are great options to help strengthen the inner thigh, in addition to reducing cellulite and sagging.
Exercises for the inner thigh, a region that is also known as the thigh adductor muscle, can be performed at home or in the gym, with your own body weight or with the use of dumbbells, elastic bands or kettlebells.
Although many of these exercises can be performed at home, it is advisable to do them preferably under the guidance of a physical education professional, to avoid injuries and obtain better results.
1. Leg press
The leg press is a device that works the inner part of the thigh, also known as the thigh adductor, as well as exercising the glutes and the front part of the thigh.
How to make: To do this exercise, simply adjust the bench, sit down and place your feet wider than hip-width apart. Your feet and knees should be slightly turned outwards. Adjust the load, then push and slowly return to the starting position. You can do 3 sets with 8 to 15 repetitions each, according to the guidance of the physical education professional.
2. Sumo squat
The sumo squat is similar to the simple squat, but it works the inner thigh more. This exercise can be done using only your own body weight or a kettlebell, which is a cast iron ball with a handle and has varying weights.
How to make: spread your feet beyond shoulder- and hip-width apart, turning them slightly outward. Throw your body weight back and slowly squat until your thighs are parallel to the floor. Return to the starting position, pushing off the floor and placing force on your glutes and inner thigh. Do 3 sets of 8 to 15 repetitions each. See how to do the squat correctly.
3. Bridge on the ball
This exercise is very suitable for strengthening the muscles of the glutes and the inner part of the thigh.
How to make: lie on a mat face up and with your arms extended along your body. Stretch your legs and place your feet on the Pilates ball. Then, raise your glutes off the floor, contracting them and pressing the ball with your feet. Maintain the posture, balancing for 10 seconds and then rest by lowering your glutes. Do 3 sets, with 8 to 15 repetitions each.
4. Hip adduction in the adductor chair
Hip adduction in the adductor chair is one of the exercises that most works the leg adductors, or the inner part of the thigh.
How to make: adjust the seat of the chair and sit with your back straight and your feet and knees resting on the cushions. Place your knees in the starting position and adjust the weight of the machine according to your physical capacity. Slowly open your legs as wide as you can and then slowly close them. Do 3 to 4 sets, with 8 to 15 repetitions each.
5. Side lunge
This exercise works the muscles of the inner thigh, helping to reduce fat in this region. The lateral lunge can be done with your body weight or with dumbbells.
How to make: Stand with your feet slightly hip-width apart. Take your right leg to the side, moving your hips back and bending your knee. Then push with your right leg to return to the starting position. Do the same movement with the left leg to complete 1 repetition. Do 3 sets of 10 to 15 repetitions on each leg.
6. Adduction with elastic band
Adduction with an elastic band, or resistance band, is a great option for exercising different parts of the body, including the adductor muscles of the thigh.
How to make: Place a resistance band around a solid, heavy structure. Place your right foot inside the band. Adjust the tension of the elastic band, being further away from the structure. Standing, leave your right leg straight and move it towards the opposite side, until you reach the center of the body, contracting the adductors well.
Return your leg slowly to the starting point. Do the same movement with your left leg. Do 3 sets of 10 to 15 repetitions on each leg.
7. Squeeze the ball between the legs
This exercise is recommended to strengthen the muscles of the inner thigh, joints, hips and knees, and can be done with a soft and resistant ball such as a Swiss ball or a rubber ball.
How to make: On a mat, lie on your back, bend your legs and place a ball between your knees, squeezing it tightly with your thigh muscles for 10 seconds and then relaxing. You can repeat 10 to 15 times and do 3 sets of this exercise.
8. Thigh adduction on the floor
Thigh adduction on the floor is a simple and easy exercise that can be done at home or at the gym.
How to make: Lie on your side on a rug or mattress, stretch your legs and keep your spine straight. Leave the arm that is on the mat flexed under the head and the upper hand resting on the mat in front of the body.
Bend the knee that is off the mattress, placing your foot on the floor. Lift the leg that is resting on the mattress, contracting the muscles in the inner thigh and slowly return to the starting position. Repeat the movement with the other leg. Do 3 sets with 10 to 15 repetitions on each side.
