Excess fat on your thighs? Unfortunately not an isolated case
Whether the body accumulates fat on the stomach , legs or buttocks is usually a question of age and heredity. Women in particular tend to develop pockets of fat on the inside of their thighs, which then rub together uncomfortably when running. This particularly affects women wearing skirts. With the right exercises and enough movement, the inner thighs can be successfully tightened.
Below are 8 exercises for the inner thighs that are really tough. They are effective and should therefore be repeated every 2-3 days for optimal success.
In addition to these exercises, however, it is recommended to regularly complete HIIT training and combine this with endurance training. Insider tip: With the TENS & EMS device, the effect of your workout can be significantly increased. Especially with the typical riding trousers, the TENS & EMS electrodes can be specifically attached to the thighs in order to "address" the tissue there.
1. Leg raises lying on your side
Lie on your side and support your head with your arm . Now lift the top leg vertically upwards and then lower it again without resting it on the bottom leg. Repeat this exercise at least 20 times. Then kick your leg forward parallel to the leg below and then pull it back again. Also repeat 20 times. Then comes the scissors: Lift both legs very slightly off the floor and alternately scissor the legs forward and back, but always aligned parallel to the floor.
Now the lower leg remains on the floor again and with the upper leg you describe small circles in the air 20 times. Last is the lower leg: Hold the upper leg in the air at a 45° angle and keep pulling the lower leg towards the upper one so that both legs are parallel. Now change sides .
The lunge is ideal for training the thighs. Stand upright and lunge forward with your right leg so that your left knee touches the floor and return to the starting position. Repeat this exercise 20 times , then switch sides.
3. Deep leg bend
Stand with your legs spread wide apart and then bend your knees so that your thighs are parallel to the floor . In this position, gently rock up and down 20 times. Then remain in this position and lift the heels of both feet at the same time and then put them down again. Also repeat 20 times .
The good, old, classic squat is ideal for training the inner thighs and also the buttocks. Stand with your feet hip-width apart and place your hands on your hips. Then squat so low that your thighs are parallel to the floor. Do 20-30 squats cleanly this way.
5. Jumping jacks
The jumping jack is one of the best exercises to train your legs and the rest of your body. Stand upright with your legs together and then jump outward with both legs as far as possible, placing your hands above your head. Jump out and in like this for 60 seconds .
6. Side lunge
The lunge is also possible from the side. Stand upright and then lunge as low as possible with one leg at the side. Return to the starting position and repeat the exercise at least 20 times on each side.
7. Standing scales
Stand upright, then lift one leg straight, pull it back and bend your upper body forward until it forms a parallel line with the floor together with your lifted leg. You can stretch your arms forward or backward. Remain in this position for a few seconds.
For advanced users : Now do squats on the leg you are standing on. Not only is your standing leg trained, but also your sense of balance.
For this exercise you will need a chair that must be behind you. Place one foot back on the seat of the chair and then bend your knees so that the knee of the back leg touches or almost touches the floor. Important: The knees should under no circumstances bend to the side. This exercise should also be repeated 20 times .
Over time, you can do all of the exercises mentioned not just 20 times, but significantly more often. By the way, jumping rope and climbing stairs are ideal to complement the exercises mentioned.
Intensify training with TENS and EMS
With the help of an EMS device from axion, you can train the inside of the thigh even more effectively. Before training, simply place the electrodes on the inside and you can start training. This intensifies the electrical stimulation of the muscles and the effect can be significantly improved . Our devices are also suitable for faster regeneration after training.
Do you have any questions about the training? Write us an email to firstname.lastname@example.org or comment under the blog post.