Let’s find out 3 infallible free body exercises to firm the inner thigh in an effective and training way
- Toned inner thigh
- 3 exercises
- Sumo Squat
- Cross leg lunges
- Side kick
Toned inner thigh
Our lower limbs are the way to a healthy back and good management of the movement of locomotion. If the legs work well, the whole body maintains good management of motor gestures and, on the other hand, if the abdomen remains strong and toned, the legs work at their best. The junction point of the trunk and legs at the muscular level is the iliopsoas, a biarticular muscle that originates from the lateral faces of the bodies of the last vertebra of the dorsal physiological curve of the back, from the first four lumbar vertebrae and from the interposed discs and from the base of the first four lumbar vertebrae, in detail, by the transverse processes (would be simplifying the “lateral tips” of the vertebrae).
A poorly toned inner thigh not only lowers the general aesthetic level of the body, but also becomes dysfunctional for locomotion, predisposes to injuries and foot, ankle and knee problems. Having toned legs helps all the mechanics of the anterior and posterior muscle chains which, when well balanced, also make the diaphragm work better, facilitating breathing. Adductors are the main muscles of the inner thigh and keeping them toned also helps at the postural level. The name of the muscles also defines their function as they adduce the legs towards the central axis and in this they orchestrate the movements in collaboration with the tensor of the fascia lata, which is located on the external part of the thigh. If the inner thigh remains strong then the pelvic floor also benefits, which maintains a balanced tone, not hypertensive and not too loose. To train adductors, the best movements include squeezing, opening and closing of the legs, lateral movements, front and back, squats, jumps, internal leaps, kicks and executions that involve balance training, balance on one leg maintained with the abdomen active and long, deep breathing. At the circulatory and lymphatic level, in any case, a correct diet and a correct lifestyle without too much alcohol, smoking or sugars – combined with active and multi-joint functional training – is essential.
We suggest 3 magnificent exercises to train the inner thigh as long as they are performed consistently and at least twice a week, even better if included in a program that includes recovery sequences and combination with other specific bodyweight or elastic exercises.
The Sumo Squat trains the inner thigh area a lot and strengthens all the legs. The heels are brought to shoulder width and the feet rotated outwards. You go down with the pelvis down, without arching the lower back too much. Go up slowly keeping your back straight. You can add loads to hold in your hands in case you want to make the exercise intense. The hands can remain at the hips or lift upward as you rise by extending the legs. The knees must never go towards the central axis. This exercise works all the muscles of the legs well, making them really strong and lean thanks to the great toning work of the quadriceps and hamstrings. Be careful not to flex your torso when descending and to choose the weight of the load well if you work with dumbbells or barbells. Be careful not to bring the weight towards the tips of the knees. If you use the barbell you need to manage the deadlift and the extension of the arms upwards well and if you use a dumbbell you have to position it vertically between the thighs, with the discs towards the floor and the ceiling.
Cross leg lunges
You lunge back to cross your legs and lower the weight down. Go up slowly making strength with the leg that remains behind and then cross to the other side. It then repeats on the other side. The hands can remain in front of the chest to maintain balance. Also in this case you can add loads or a load. By practicing the exercise consistently, you can also achieve a good level of balance. Be careful not to press the knee that remains forward with the back knee to avoid damaging ligaments and tendons.
From the squat or semi-squat position, push your feet by contracting the buttocks and push the leg sideways, leaving the tip of the foot front and not lateral, so as not to lose the contraction of the fascia lata tensor. You return with your feet parallel and then repeat the momentum on the other side. If you want to work the buttocks too, you can add the squats in the middle phase. When throwing the leg upward, the supporting leg should remain bent to avoid putting too much strain on the knee. During the whole execution the abdomen must be kept active and the same goes for the buttocks.