People try to exercise to lose weight, to strengthen their muscles, or even to stop being sedentary. Each one has a different goal. Among so many movements, there are exercises for the inner thighs, one of the most sought after by women.

Like the triceps, abdomen, and calf, the muscles of the inner thighs are one of the most difficult to strengthen. This is because, even with physical exercises, flaccidity can continue.

Thus, inner thigh exercises are essential to strengthen the thigh adductors and prevent the dreaded sagging.

But it is important to remember that to obtain the desired results you must also take care of your feeding. For it is responsible for muscle gain and calorie loss.

The good news is that most of the movements can be done in the comfort of your own home. Check out the best exercises below:

Inner Thigh Exercises: Pilates Ball Lift

1. Lie on your stomach and place the Pilates ball on your feet;
2. Next, lift your torso off the ground little by little and press the ball with your feet;
3. Hold the position for 10 seconds and repeat 6 times.

Exercises for inner thighs: leg press

1. First, put the weight on the machine according to your fitness level;
2. Then, sit on the bench and position your feet shoulder-width apart on the platform. Remember to keep your knees out, preventing them from coming together;
3. Then hold the side handles;
4. Then, unlock the device and slowly lower the weight until your legs form a 90° angle.
5. Push on the platform - focusing the weight on the heels, not on the toes - and keep extending the legs without sudden movements;
6. Stop the movement just before the leg is fully extended, and repeat the movement.

Read also: Thickening legs: Check out the best exercises

Squat

1. Keep your feet shoulder-width apart;
2. Your posture needs to be upright and you should always look forward;
3. Perform a squat at the maximum range of motion (as if you were sitting on a chair), but without taking your heels off the floor and keeping your abdomen contracted;
4. Never let your knee go beyond the line of your toes;
5. Return to the starting position, exhaling the air as you perform this movement.

Bottom

1. Step with your left leg in front and flex your right foot behind, holding a dumbbell in each hand;
2. So, bend both knees to 90° and keep the abdomen contracted all the time;
3. Do the same with the other leg.

Three-Position Plank

1. Lie on the floor - preferably on a mat - and keep only your feet and hands flat on the floor;
2. In this way, bring one knee closer to the elbow, alternately;
3. Repeat 15 times and do it with the other knee.