On a daily basis, we pay no attention to the thighs and the exercises are most often neglected. Therefore, even in very thin people, this part of the body may be the most problematic area. To get rid of fatty acids and tighten the inside and outside of the thighs, you must do regular exercises.
These exercises will help you shape the outer and inner thighs, especially if you stick to a healthy diet and if you continue with a vigorous cardio routine.
1. Side slits
This exercise directs all the muscles to the lower part of the body and helps to get rid of fat stored in the lower part of the body, which helps reduce the appearance of cellulite on the thighs. You can also, after feeling comfortable doing this exercise, add weights to be more stimulating.
2. Stretching with a rubber band
Take an exercise band and stand in the middle of the band with each end firmly grasped in your hands. Stretch your leg by your side in a slow, controlled movement. Repeat the same thing with the other leg.
3. The one-legged circle
Lie down on the floor, hands at your side and palms down. Raise your right foot as if you were trying to touch the ceiling. Rotate your leg straight out and slowly use your raised leg to draw a circle on the ceiling. Keep your hips stable and repeat the circular motion five times clockwise and then counter-clockwise. Repeat with your other leg.
4. Squats
You will have to perform 20 repetitions of the exercise. Begin the exercise by standing on both feet so that they are away. Bend your knees until your thighs are parallel to the floor. Bring the body weight into the back areas of your feet. Begin to move down so that the leg is completely upright. To get the most out of the exercise, press the glutes at the highest point of the movement. Make at least 3 series.
5. Leg lifting
To do this exercise, you must lie on the right side, then press your hand and then bend your left leg. And then you have to put it firmly on the ground in front of you, keeping it still with your left hand. Then you must slowly raise and lower your right leg without sudden or high movements, then repeat this for your other leg as well.
6. Hip measurement on one leg
For this exercise, you must start on the floor, back and bent right knee. Then, with the left leg resting straight on the floor and keeping the left leg straight, lift it to a 45 degree angle so that it is aligned with your right thigh. Then, you must allow your arms to relax on the floor, then strengthen your abdominal muscles, press your right heel on the floor and raise your hips.
Your hips should end at a straight line between your shoulders, hips, thighs, and feet, and you should pause for two seconds, then lower your back to the floor. You must repeat this movement for a total of 15 repetitions, then change sides and complete all repetitions on the other leg, then continue to alternate legs for a total of three sets without rest between sets.
7. Shell
You must lie on your left side, your left arm under your head, then rest your other hand on your hip and bend your knees at a 45-degree angle. Then keep your feet together, then tighten your abs and spread your knees as much as possible.
8. Alternate legs
First, you must start in the same position as the donkey kick, but open your right leg to the side. You should also open your hips and keep your right thigh parallel to the ground, then resist the urge to touch your knee to the ground when you return your knee to its original position. So you have to repeat the movement 15 times on each leg and perform 3 sets.
9. Squeeze and Lift
You will need a small exercise ball. Place it between your ankles, use a ballasted balloon will work even better. Lie down with your left arm to support your head. Slowly bend the top of your arms while pushing the ground with your hand to maintain your balance. Now, squeeze the ball using the inside of your thighs. While squeezing the ball, lift your legs off the ground by pressing down on your lower leg. Hold for a few seconds and repeat with the other side.
10. Cardio for the thighs
In addition to the above exercises on the inside and outside of the thigh, you should include cardio exercises in your fitness program to lose excess fat. You can start by running or cycling, but anything like climbing stairs, swimming or kickboxing will work very well.