How to reduce the most effective movement on the inner thigh

The most effective movements for reducing fat on the inner thigh include lying down and lifting legs, sumo squats, side lunges, sitting with legs clamped, and scissor legs. These movements can specifically strengthen the adductor muscle group, and are more effective when combined with aerobic exercise.

1. Side lying leg lift

Side lying leg lift mainly stimulates the inner thigh muscles. Lie on your side on the cushion, support your head with bent elbows on your lower arms, and maintain balance with your hands on the ground above. Slowly lift the upper leg to the highest point and control the fall, paying attention to keeping the hip joint stable and avoiding body shaking. Repeating the process 15 times per group and changing the edges can effectively improve the looseness of the inner thigh.

2. Sumo Squat

Sumo squats enhance adductor muscle power by widening the stance. Spread your feet twice shoulder width apart, extend your toes at a 45 degree angle, align your knees with your toes when squatting, and sit with your hips back until your thighs are parallel to the ground. When getting up, contract the muscles on the inner thigh, which can simultaneously exercise the fat on the buttocks and inner thigh.

3. Lateral lunge

Lateral lunge activates the adductor muscle through unilateral weight-bearing. Take a big step to the side, then bend your knees and squat down, keeping your center of gravity on the leg and keeping your hind legs straight. When getting up, rely on the inner strength of the thighs to straighten out, alternating left and right to improve muscle endurance. It is recommended to complete 12 repetitions on each side of each group.

4. Sitting posture leg clamping

Use equipment or towels for resistance training. Sit upright with your torso, bend your knees and keep your feet on the ground, and place a towel roll or soft ball on the inside of your knees. continuously squeezing inward and holding for 5 seconds before relaxing can significantly increase the tension of the adductor muscle group.

5. Scissor legs

Dynamic training in supine position can burn internal fat. Lie on your back and lift your legs to a 30 degree angle with the ground, alternating between cross opening and closing of your legs to keep your abdomen tight and avoid hanging your waist. Each group lasts for 30 seconds and can be combined with elastic bands to increase resistance.

It is recommended to conduct targeted training three times a week, selecting three actions each to complete three sets. Before and after training, do dynamic stretching to prevent muscle strains, while combining aerobic exercises such as jogging and swimming to improve overall weight loss efficiency. Diet should control the intake of refined carbohydrates, increase the proportion of high-quality protein and dietary fiber, and avoid edema caused by high salt and high sugar foods. Long term sedentary individuals should get up and move around every hour to promote lower limb blood circulation.