The exercises to strengthen the inner part of the thigh should be performed in a workout lower limb, preferably with weights, so that it has a better effect. This type of exercise helps to strengthen the muscles adductors of the thigh, and can be performed at home, to prevent sagging of this region. However, to increase muscle mass it is also recommended to burn fat and practice these exercises at least 3 times per week.
Other exercises that are also important to improve the capacity of cardiorespiratory are running, fast walking, cycling, or elliptical, for example, that must be performed in the beginning of the training, for 15 to 20 minutes. After that, you can start the training exercises listed below, but a coach, trainer or fitness coach can indicate a series of exercises for the lower limbs, which also involve the part of the front (quadriceps), the back (ísquiostibiais), glutes and potatoes of the leg (the calf).
Some examples of exercises for the inner part of the thigh are:
1. Tighten the ball between the legs
To start more easy you should lie down belly up, bend your legs and put a soft ball between the knees, as you can see in the picture. The exercise consists of squeezing the ball for 10 seconds, with the maximum force that can. Repeat 8 times.
2. Elevation of the trunk on the ball Pilates
You should lie down belly up and put the ball Pilates on the feet. The exercise consists in raising the trunk from the ground and press the ball with the feet. Maintain the force against the ball for 10 seconds, and then rest down the trunk. Repeat 6 times.
3. Elevation of the leg, side
Lie down on your side and raise the leg that is over the top, keeping it in the same height of the hip. The exercise consists in raising the leg that is underneath (closest to the floor), keeping the knee stretched. Repeat 12 times.
Back away from the legs more than shoulder width apart and raise the arms, as shown in the image. The exercise is squat, as much as you can, 12 times in a row.
5. Board 3 supports
Get in the position of board 4 supports: retaining only the feet and the hands resting on the floor, keeping the body horizontal. The exercise is closer to a knee of the elbow, in an alternate manner. This exercise should be performed slowly, to avoid injury. Repeat 15 times.
6. Opening legs with weights
Lie down belly up and raise the legs up to the center, keeping them well stretched. The exercise consists of opening the legs, as shown in the image, 12 times in a row. Initially you can use pesinhos of 0.5 kg, but this weight should be increased gradually.
Although these exercises can be performed at home, it is best to practice under the watchful eye of the teacher of a gym or a personal trainer, to avoid injury and to get the most out of each exercise, reaching better results.