It's thigh time!

Effort only fully releases its reward after a person refuses to quit. - Napoleon Hill

What part of your body seems to carry excessive flab and makes you totally uncomfortable in jeans or trousers? It may be your bum, belly or hips, but I think a few hands may rise in the air with the answer - inner thighs!

The focus of this article is to provide truth about how to reduce and tighten the inner thigh area and also to dispel one big myth.

The workout is designed as a specialty workout. It’s not designed to be the "be all and end all" for tightening and reducing flab on the inner thighs.

Let’s dispel one big myth. Always remember that spot reduction is not possible, so losing flab only on your inner thighs is not going to happen. The human body just doesn’t work that way. For inner thighs to become leaner and tighter, overall body fat must be reduced through a combination of proper nutrition, exercise and consistency. Your nutrition plan must have you eating frequent healthy meals and snacks to control blood sugar levels, but it must also place you in a slight calorie deficit (less than maintenance).

This is the only way to shed the flab. I won’t kid you, this process does take time, but with some persistence and perspiration you can make your inner thighs leaner and tighter. This inner thigh specialty workout only needs to be done once or twice per week on alternate days. The specialty routine also assumes that you work out with weights and perform cardiovascular exercise approximately three days per week.

If you don’t follow the above programme, try to make it part of your lifestyle slowly and with care. Then, add my specialty inner thigh routine when your fitness level increases. This routine will add some tightness to your inner thighs without the need of joining a gym.

Let’s have some fun!

Fitness band standing leg adduction

• Attach a fitness band to a door at ankle height (the band should come with a door attachment)
• Attach the fitness band to your left ankle.
• Stand with your left side facing the door with your weight on the right leg and your right hand on a chair or table balancing your body.
• Place your left hand on your hip.
• Maintain a slight bend in the knees throughout the exercise.

Movement:

• Contracting the inner thigh muscles, move the left leg passed the right leg stopping when you feel a contraction on the inner thigh.
• Slowly return to the starting position.
• After the set, perform the movement with the other leg.

Key points:

• Exhale while moving the leg across the body.
• Inhale while returning to the starting position.

Perform 15 slow and controlled repetitions for each leg and then immediately go to the next exercise.

Lying leg adduction

Starting position:

• Lie on your right side with your right arm supporting your upper body.
• Your right leg should be straight and your left leg should be bent.
• Support your weight on your right arm and left leg.

Movement:

• Contracting the inner thigh muscles, lift your right leg up until you feel a contraction of the inner thigh muscles.
• After completing the set on the right side, perform the exercise on the left side.

Key points:

• Exhale while lifting your leg up.
• Inhale while returning to the starting position.
• You may use ankle weights to increase the level of difficulty.
• If you are an intermediate exerciser, you can add resistance to the inner thigh as you are lifting. You can resist your inner thigh with your hand or use a weighted object.

Perform 20 slow and controlled repetitions on each side and immediately go to the next exercise.

Ankle weight standing leg adduction

Although we did a similar movement with the fitness band in the first exercise, I want to change the band to an ankle weight and go for a real burn on the inner thighs.

Starting position:

• Place an ankle weight on your left ankle.
• Stand erect with your weight on the right leg with a soft bend in the knee and your right hand on a chair or table for balance.
• Place your left hand on your hip.

Movement:

• Contracting the inner thigh (adductor) muscles, move your left leg past your right leg.
• Slowly return to the starting position, stopping when the left leg is in front of the right leg.

Key points:

• Exhale while lifting the weight.
• Inhale while returning to the starting position.
• If you have one leg that is more dominant than the other, start out with the less dominant leg first.

Perform 15 to 20 slow and controlled repetitions.

After completing the routine, take a 60 second break and repeat the above sequence two additional times (this is the ultimate goal). Beginners should perform one set, intermediates two sets, and advanced exercisers three sets. Just remember to focus all your attention on the inner thighs and perform the movements with perfect form.

As always, check with your doctor prior to beginning any exercise programme.

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Thanks to tescodiets.com who have provided this article.