If you are satisfied not satisfied because the thighs are sagging, there are several movements that can be done to tighten the inner thigh muscles. You can do one particular move or allow several movements to get better results. If you are diligently trained, you will have strong and tight thigh muscles.
Perform a Squat Half Posture
Do the squash squeeze. Stand while stretching your feet slightly wider than your shoulders. Point your toes out at an angle of 30-60 ° so you look like a ballerina. Start doing the squat by straightening your arms forward at shoulder level. Lower the body slightly lower by bending the knee to form a 90 ° angle. While trying to straighten your back, stay in this position for about 1 minute. Repeat the movement according to ability.
During the squat, pull your knees back so they are no more advanced than your toes.
Tighten the buttocks so you can do squats with a sturdy and stable posture.
To be more useful, do squats while gently swinging your body for the last 20 seconds. Instead of straightening your knees immediately after reaching the lowest squat position, swing your body to move up and down gently while still bending your knees.
Do Cossack Squats.
Stand while stretching your feet wider than your shoulders and your arms relaxed at your sides. The two straight and stretched legs will look like triangles with a broad base. Bend one knee while lowering your body to the side as low as possible. Align the other knee while pointing your toes up. For example: if you want to squat to the right, bend your right knee while straightening your left leg and pointing your left toe up. While in the squat position, straighten your arms forward at shoulder level while advancing your upper body to maintain balance. [6] Align the bent legs and stand up again as before.
Make the same move with the other leg to complete this exercise.
Repeat the same movement 2-4 sets each 8-12 times to train both legs.
Do squats on one leg.
Stand while holding your legs together and relaxing your arms at your sides. Move the body's center of gravity to one leg then lift the other leg as straight as possible and try to touch the toe according to ability. Perform a forward bending motion from the hips slowly while bending your knees to do a squat on one leg. After that, straighten your arms forward at shoulder level to maintain balance. Hold if the thighs that support the body are almost parallel to the floor. Press the heel to the floor to return to its original position. You have to straighten your back and activate the abdominal muscles during this posture.
Perform squats on two legs before ending the exercise.
Use the wall to hold and maintain balance during this movement.
Perform squat and jump (plyometric jumping squat).
Stand with your feet stretched shoulder-width apart and point your toes slightly outwards and do the squat by bending the knee 90 °. After that, bring your palms together in front of your chest with your elbows bent and jump as high as possible while stretching your arms down and pulling them backwards. Try to land gently while bending your knees to do squats.
This exercise can be done from the plié squat position.
Point your body to the heel, not to the toes.
Do this movement 3 sets each 8 times or according to ability.
Doing the Lunge Movement
Do lunge forward.
Stand up while straightening both legs and stretching both feet hip-width apart. Forward your right foot far forward (approximately 60 cm) then lower your left knee until your right thigh is almost parallel to the floor. Don't let your knees touch the floor when you do a lunge. Pull your right leg back to its original position. Repeat the same movement with the left foot.
In addition to tightening the inner thighs, this movement also trains the hamstrings, quadriceps, stomach, calves and buttocks.
Hold the load during practice to increase the intensity of the exercise.
Perform lunge movements 3 sets each 10 times to train both legs.
Perform lunge forward then lift one leg.
Start practicing by doing lunges as usual. Step forward right foot then lower your left knee until your right thigh is parallel to the floor. Let both arms relax on the side of the body. Instead of pulling your right leg to its original position, move the body's center of gravity to your right foot and then stand back up while lifting your left leg back with your knees bent. After that, straighten your left leg and advance your body forward while bending your right knee. Swing your left foot forward while straightening and then do the lunge with your left foot in front. Repeat the same movement with the left foot to complete one round.
Perform this movement 2-4 sets of 8-12 turns each. Rest 45 seconds before continuing the next set.
When lifting your legs back, try to straighten your body from head to heel.
Do lunge to the side.
Stand while holding your legs together. Step your right foot a little to the side with your body upright and aiming your right foot slightly outwards. When doing this exercise, reverse your hips to maintain correct posture by keeping your back straight and knees above your toes. Lower the body slowly until the right thigh is parallel to the floor. Hold on for a while then pull your right leg while tightening your thigh to return to its original position. Do the same movement by stepping left to left.
Hold the dumbbell or kettlebell while doing the lunge to the side to increase the intensity of the exercise.
Do this 2 sets of 10 moves each for each leg.
Practice on the Floor
Perform hip augmentation movements while lying down.
Prepare a mattress on the floor then lie on your side. If you start practicing lying on your right, use your right elbow to support your upper body. Bend your left knee and then move your foot to the floor so that the shin is perpendicular to the floor. Align your right leg while pulling your right toes towards your knees. Lift your right leg 15-20 cm from the floor and slowly lower it.
After lying to the right, do the same movement while lying to the left to train both sides of the body.
Do this 2 sets of 10-20 times on each side.
Perform bridge posture.
Lie on your back on a sports mat. Bend both knees and then place your feet on the floor. Pin a towel or small ball with both knees. Place your palms on the floor then lift your hips off the mat while pinning the towel / ball and activating the abdominal muscles. Lift your hips to knee height until your thighs are parallel to the floor, then slowly lower to the floor.
Make a bridge posture at least 10 times. You may repeat this movement as much as possible according to ability.
Using Sports Equipment
Use an additive machine.
If you are a member of a fitness center or studio that provides sports equipment, use an adductor to train your thigh muscles so you can practice with varied movements. Sit on the seat of the adductor and adjust the position of the cushion on the inner thigh. When you start practicing, you should sit while stretching your knees. Set the machine to adjust the knee distance and install the load. When tightening your knees, activate your abdominal muscles and lean back with your back straight. After that, stretch the knee slowly to its original position.
Beginners should practice with light weights. Add weight if your muscles are stronger.
Do this exercise 3 sets each 8-10 times.
Use elastic tape or cable on the machine.
Fitness centers usually provide training facilities in the form of machines with cables. In addition to using a machine in a fitness center, you can use elastic tape that functions the same as the engine. Before using the machine with a cable, wrap the cord around the ankle closer to the machine and adjust the load. If you are using elastic ribbons, wrap the ribbon around the object that is not moving, for example at the foot of the table and then wrap it around the leg closer to the table. Move the body's center of gravity to the unbonded foot. Bend the ankle (which is tied) forward and pull the elastic ribbon or cable to cross in front of the foot you are using to stand. Return the foot to its original position slowly. You have made 1 round when you returned to your original position. Do the same movement with the other foot.
When crossing your legs, make sure you stand with your posture upright and activate your abdominal muscles.
Do this exercise 3 sets of 10 rounds for each leg or according to ability.
Use the ball to exercise.
Stand on one leg while putting the other foot on the ball. Try to maintain balance while facing forward. Press the ball with your back and then slide the ball back while bending the leg you use to stand so that your body can move. Do the same exercise with the other foot.
Don't start this exercise from the squat position. Use the foot that you place on the ball to start moving then bend the other leg to the squat position. Thus, you can train your thigh muscles properly.
Do this 2 sets of 10-15 movements for each leg.
Do a cutting motion while doing board posture.
This exercise should be done on a tiled floor or flat wooden floor. Start practicing by doing board postures using your palms, not with your elbows. Close both legs and make sure the palms are just below the shoulder. Step on the plate to slide with the ball of your foot. Keep your upper body from moving and then move your feet so that they are away from each other. Stretch the legs as far as possible and stay in this position. After that, close it again by tightening the thigh muscles.
Do this movement 2 sets each 15 times or according to ability. Rest if necessary.
As a substitute for slides for discs, use a foot mat or unused pieces of cloth.
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