Why is it so difficult to define the inner thigh? – GOOD SHAPE

The thighs, as well as the hips, abdomen and triceps naturally have a greater accumulation of fat. Thus, it is one of the regions that takes the longest to show results. Even those who are thin, have lost weight and even those who have been training for some time can notice sagging in this region. “It is difficult to define the inner part of the thigh, as it is a musculature that is little used on a daily basis, and contains a low muscle volume”, he explains. Lucca Frazãoa postgraduate physical educator in High Performance Sports Training, from São Paulo.

The muscles of the inner thigh are: adductor longus, adductor brevis, adductor magnus, gracilis and pectineus. They are popularly known as thigh adductors. Some people may have localized fat in this region, making it difficult for this muscle to appear. “The most effective work for the definition of the inner part of the thigh is weight training”, says Lucca.

What exercises should be done to define and reduce sagging in this region?

Exercises that perform the hip adduction movement, such as: Sumo Squat, Chair Adductor and Hip Adduction in lateral decubitus (lying sideways on the mat) or Hip Adduction in standing position, using shin guards, elastic (mini-band), wheel of pilates or swiss ball. The repetitions should follow your physical conditioning, 6, 10, 12, 15 times – to define the most appropriate amount for your training strategy, talk to a physical educator. Here, we indicate only a suggestion of repetitions.

– (Lu Christovam/)

Standing, feet apart beyond hip line. Tiptoes pointed outward.

Hold a dumbbell or kettlebell.

Descend into a squat, with your spine in line and your knees in line with your feet.

Feet firmly on the ground, lower yourself until your legs reach a 90-degree angle or as much as your amplitude allows.

Return to the starting position, pushing your feet into the floor. This is a move.

2. Hip adduction in lateral decubitus

Lie on your side on a mat on the floor. The bottom hand, under the head. And the other hand on the floor.

Bottom leg, with shin pads, lift leg toward ceiling (almost diagonally).

Return, without putting your leg on the floor. This is a repeat. Switch sides.

3. Standing hip adduction (on pulley)

Standing, hold the device with one hand. Position the pulley and shin guard on the left ankle.

Contract your abs to maintain stability.

Kick to the side and return to the starting position.

4. Adduction with Swiss ball

Sit in a chair where your legs are bent at 90 degrees while your feet are touching the floor.

Fit the Swiss ball between your knees and press one leg against the other. The movement is shorter, even. Repeat up to 15 times. Or do isometry: press the ball with your legs and hold for a few seconds before relaxing.

How often should they be done?

There is not an ideal number of days a week to increase muscle mass in this region, but studies show that 9 to 16 sets a week per muscle group are enough for hypertrophy. Regardless if you do it once or five times a week. The important thing is to maintain this training volume range and a good execution of the movements, always paying attention to the posture.

It is worth remembering that diet and sleep are essential for increasing muscle mass in the inner thigh region.

What is the best exercise: free or on the gym machines?

Both options can be beneficial for training the adductor muscles of the thigh, but there are some important differences between using gym machines and free weights, warns Lucca.

“Gym machines offer a more stable and controlled load, helping beginners recruit muscle fibers and people recovering from injuries. In addition, the machines allow you to isolate the adductor muscles, which can be useful for people who want to focus their training on a specific muscle group”, says the expert, who adds: “On the other hand, free weights, such as shin guards, elastic bands and Swiss balls, normally use more muscle groups and involve the action of stabilizing muscles, which help to control the movement, being more challenging for practitioners”.

To continue to have beneficial results, the ideal is to vary the type of stimulus (exercises, load, rest time, training methodology…) as the human body gets used to/adapts to the same training for a certain period of time. Changing training programs are of utmost importance for effective results.

Genetics is also a factor that we should pay attention to, as it develops differently in each body. But nothing dedication to training and healthy eating can’t solve.