8 types of exercise to tone the inner thigh

When entering the gym or starting any other type of physical activity, each person carries their goal with them. Some want to lose weight; others seek a more rigid body or, simply, more health and quality of life.

However, a very common desire among women is to tone the inner thigh, leaving your legs more defined. But it is true that this is not always an easy result to achieve, which makes many people question the reason for this difficulty.

Thaina Rodrigues, 26 years old, pedagogue, says that she has been doing weight training for about 5 years, and that she obtained great results with her training, however, it took a long time to have the legs she wanted. “When I started activities, I was chubby. Soon I lost weight and got a nice body. However, it took me a long time to define my legs, especially the inner thighs, where I had that ‘typical fat’. But after a lot of persistence and professional guidance, I achieved the results I was hoping for, she says.

Denise de Toledo Oka, a professor at Bio Ritmo, points out that the difficulty in toning the inner thigh is explained by the fact that this is a region of fat accumulation for women. “The musculature beneath the adipose tissue may even be strong, but you don’t notice it,” she says.

What to do?

But if there is indeed such a difficulty, what is the best way to tone the inner thigh? Below, Physical Education professionals explain which are the best exercises for this.

1. Squats: Professor Denise de Toledo explains that the squat is one of the exercises that can stimulate this thigh musculature.

The exercise can be done in different ways, according to the guidance of your personal or teacher, but a good tip is the free squat with the long bar. Intense and deep, it works all the quadriceps muscles.

The bar must be on top of the trapezius muscles; With feet and legs hip-width apart, the person should lower to the heel and return to the starting position again.

2. Leg press 45: another tip from Professor Denise de Toledo is the leg 45. Check out how it’s done in the video below:

Always remember to follow the guidance of a professional to know how much weight you should use to do the exercise and also how to perform it correctly.

3. Horizontal leg press: this is another exercise mentioned by Professor Denise.

The horizontal leg press is also known as the “sitting leg press”, as it is done with the person seated. The feet are pressed against a plate, which is attached to a weight by a steel cable. In a neutral position you keep your knees bent; and when you stretch your legs, you press against the board and pull the weights.

4. Lunge: another exercise that manages to stimulate the musculature of the thigh, mentioned by Professor Denise de Toledo.

It can also be performed in different ways, but a good tip is the barbell lunge. It is a relatively difficult exercise, as it requires balance, however, it is intense and works all quadriceps. It is necessary to place the bar on top of the trapezius musculature and, while standing, take a step forward, keeping the back heel off the ground. Perform knee flexion and return to the starting position again.

5. Thigh adduction: Denise points out that if you want something more specific for the inner thigh, you can start with thigh adduction movements, which can be easily performed with shin guards, elastic bands or machines such as adductor chairs.

In the case of the exercise with shin guards, Sandra Bezerra, physical education teacher at Academia Contours, explains how to do it: “lie on a mat on your side, place a shin guard on your right leg, keep it with a slight flexion, and the leg left keep flexed with the foot flat on the floor. The leg that has the shin guard will perform the lifting movement of the same. Then switch sides. Do 3 sets of 15 reps,” she says.

See an example in the video below:

6. Cardiovascular activities: Professor Denise adds that they are interesting to help reduce adipose tissue, and thus allow you to see the result of weight training.

7. Abductor device: Sandra Bezerra’s tip is, at the gym, to use the device called abductor. “It has a seat and two padded levers attached to a weight, and you have to forcefully close it with your legs and bring them together,” she explains.

The teacher’s orientation is to perform 3 series of 15 repetitions.

8. Swiss ball: another guideline from Professor Sandra is to use the Swiss ball. “Lie down on the mat on your side, position the ball between your legs, keeping them straight, squeeze for 3 seconds, contracting your inner thigh muscles, and release,” she explains.

For this exercise, Sandra Bezerra’s guidance is also to perform 3 sets of 15 repetitions.

And you, do you also want to tone your inner thigh? Now you have great exercise tips and can better talk to your teacher or personal about your goal. Remember that physical activities must always be guided by a professional in the area and must also be combined with a healthy diet, so that, in fact, the results are achieved!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.