Do you want to have shapely and toned legs? Discover how to get rid of inner thigh and vaginal fat.
Slim legs are the dream of every girl and woman. In fact, there are a number of effective home exercises that can change your legs beyond recognition. But the most important thing is to do them one after the other and to feel every movement. A little effort, proper nutrition and regular exercise are the keys to good health and a toned body.
You don’t have to be overweight or obese to have inner thigh fat. It is possible to be slim and still have that pesky fat that rips your pants and rubs against your skin when you walk.
So if you want to get rid of that fat but don’t know how, here are eight great exercises that work specifically on your inner thighs and vagina to give your legs an incredible shape!
1. One Leg Glute Bridge
Lie supine with knees bent and hip width apart. Extend one leg parallel to floor. As you exhale, lift your hips and pull your buttocks together. Hold this position for 2 to 3 seconds. Inhale and lower your buttocks without touching the floor. Perform 10-12 repetitions for each leg.
2. One Leg Plank
Stand in plank position with arms straight. Legs are slightly bent at the knees. Bend one leg at a right angle at the knee and raise it off the floor. Raise the bent leg as high as possible, squeezing the glutes. Hold the raised position for 1-2 seconds. Return to starting position. Perform 10-12 repetitions for each leg.
3. Fire Hydrant Leg Extension
Standing on all fours, raise one knee and extend it to the side. Hold for 2 seconds before returning to starting position. Repeat 10-12 repetitions for each leg.
Get down on all fours. Supporting yourself on your hands and left knee, extend your right leg and pull your sock up. Lower the extended leg to the floor and move it to the right. Tip of foot should touch floor. Tighten your buttocks and swing your right leg behind your left foot, forming an arch. Return to starting position by performing the opposite movement. Repeat this exercise 10-12 times for each leg and you will feel the muscles grow!
5. Single Leg
Stand up straight with your feet hip width apart. Your knees are slightly bent. Extend your right leg forward, bent at the knee. Lean forward until your hands touch the floor. Straighten your right leg and extend it backward. Hold for a few seconds and return to starting position. Don’t forget: The glutes should be tight. If you find the exercises easy, use dumbbells. Perform 10-12 repetitions for each leg.
6. Knick Lunge
The next exercise will help you get a good workout on the outer thighs and get rid of the “ears”. Stand up straight with your feet shoulder-width apart and your arms crossed over your chest. Lunge backward and lower right knee to floor. Left knee will remain above left foot. Hold this position for 1-2 seconds. Then lift up, supporting yourself on the left foot and extending the right leg to the side. Repeat 12 times before switching legs.
7. Sumo Squats with Lift
Stand with feet twice as wide as shoulders, socks facing out. Squeeze buttocks, sit down and stand on toes. The squat is not deep, the thighs are parallel to the floor. Hold this position for a few seconds, then lower your feet and return to starting position. Perform 10-12 repetitions.
8. Squats with Toe Raises
With feet shoulder-width apart, place right foot on toe. Squat down, contracting your glutes. Hold for 1-2 seconds, then return to starting position. 10-12 repetitions of this exercise on each leg is part of an effective complex for slim legs.