If jiggly inner thighs are your main problem area, there's no need to panic, because various exercises can quickly transform your legs into your best accessories. The inner thighs contain muscles known as the adductors. The motion of adduction involves the legs moving towards the center of the body. The combination of fat loss and targeted strengthening exercise can have you showing off those gems in no time.
Whenever you want to lose weight at any location of your body, you have to do cardio. Choose any type of cardio and do it for 45 to 60 minutes, three to four days a week. To maximize your caloric expenditure, perform cardio in an interval fashion where you alternate back and forth between high and low intensities. Walking, running, indoor cycling, jumping rope, kick boxing and versa climbing are all types of cardio.
Sumo squats work your inner thighs and butt simultaneously and you can do them with a dumbbell. Stand with your feet in a wide stance, your toes turned out and the dumbbell held in between your legs with your arms fully extended. When gripping the dumbbell, place your hands on the inside of one weighted end so it is in a vertical position. Steadily lower yourself down by bending your knees. Once your thighs parallel the floor, stand up and repeat 12 to 15 times.
An adduction machine has two padded levers that get moved towards each other to work your inner thighs. Sit on the seat with your inner thighs pressed against the pads, your feet on the foot holds and your hands holding the support handles. Your legs will be in a "V" shape at this point. In a steady motion, push the pads towards each other by contracting your inner thigh muscles. Slowly spread your legs back out and repeat for 12 to 15 repetitions.
Cable adduction is done with an upright cable machine and an ankle cuff. Fasten the cuff to your lower left leg above your ankle and attach it to a knee-high setting on the machine. Your left side should be facing the weight stack at this point. After raising your leg laterally to your left, pull your leg across the front of your body in a sweeping motion and feel the muscles working on the inside of your thigh. Slowly return to the starting point and repeat. After doing 12 to 15 reps, switch sides.
Lying adduction is performed with your body weight. Lie on your right side with your right leg straight, left knee bent and left foot placed on the floor behind your right knee. In a steady motion, raise your right leg up as high as possible, lower it back down and repeat. After doing 12 to 15 reps, switch sides.
Inner thigh squeezes require a stability ball. Lie on your back with your legs elevated, knees bent and shins at an upward angle. Carefully position the ball between your lower legs and squeeze forcefully for a full second. Slightly release the pressure for a second and squeeze again for a second. Repeat for 15 to 20 repetitions.
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