Inner Thigh Exercise Machine

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picture inner thigh exercise machine 1

Inner Thigh Exercise Machine

Yes, the seated inner thigh machines do work; however, not for the reasons that most people think. Most individuals use the inner thigh machines to try and target hip adductor muscles in an attempt to burn fat on the inner thigh region. This is a myth known as “spot-reduction” which is centered around the idea that performing exercises for specific muscles will burn body fat in the same area. Also, in most individuals the inner thigh muscles are overactive and contribute to a number of movement compensations and injuries in the lower extremities, such as knee pain and anterior cruciate ligament (ACL) tears, and have also been shown to decrease activity in the gluteal (butt) muscles, which is an area that most people also like to see results. Therefore, while exercises for the inner thigh muscles may help make them stronger, they will not help make someone leaner in that area. To get rid of the fat from the inner thighs, focus on proper nutrition and participate in a structured exercise program consisting of resistance and cardiorespiratory training. Doing so will decrease fat stores throughout the entire body, including the problem areas.
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Inner Thigh Exercise Machine

Inner-Thigh Circles 14 of 16 All photosAn added bonus of this inner-thigh toner? It’s a safe and effective way to build strength during pregnancy, says Elizabeth Ordway, founder of Movement Studio in Los Angeles.To do it: Lie on right side, supporting head with bottom arm bent. Bend top leg and place foot firmly on the mat in front of bottom leg, holding on to ankle for support. Point bottom foot and lift leg up high.In a swooping motion, trace a circle with lifted leg (lift up each time to initiate the circle and target the inner thigh more). “Imagine you are drawing circles on the back wall, lengthening the inner thigh, and keep abs pulled in tight and torso stable,” Ordway says. Do 10 to 20 circles in each direction, and then switch sides and repeat.
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Inner Thigh Exercise Machine

Yes, inner thigh machines do help to strengthen, and build inner thigh muscles. You should know that building, and strengthening muscles is different than losing fat or slimming your thighs. In order to makes your thighs appear smaller, overall diet and weight loss is necessary. Building muscles with strength training, such as an inner thigh machine, will not necessary change the appearance of thighs; it will however increase your strength.
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Inner Thigh Exercise Machine

The primary role of the inner-thigh muscle is to flex and extend the femur (thigh bone) while walking—when the leg is in front of the body the inner thighs create extension, when the leg is behind the body they create flexion. This exercise is excellent for targeting those muscles, along with the hamstrings and glutes, says Pete McCall, certified personal trainer at Function First in San Diego. It uses the inner-thigh muscles the way they’re designed to be used and enhances tone without increasing size (hypertrophy) of the muscle fibers, he says.
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Inner Thigh Exercise Machine

Forward Lunge to Single-Leg Deadlift 11 of 16 All photosThe primary role of the inner-thigh muscle is to flex and extend the femur (thigh bone) while walking—when the leg is in front of the body the inner thighs create extension, when the leg is behind the body they create flexion. This exercise is excellent for targeting those muscles, along with the hamstrings and glutes, says Pete McCall, certified personal trainer at Function First in San Diego. It uses the inner-thigh muscles the way they’re designed to be used and enhances tone without increasing size (hypertrophy) of the muscle fibers, he says.To do it: With arms by sides, step right foot forward, lowering into a lunge. Shift weight into right leg and stand up, balancing on right leg with left knee bent.Extend left leg back while right knee bends slightly, hinging forward from hips (body should almost make a straight line from left heel to head). Immediately swing left leg forward into a lunge and repeat on the opposite side. That’s one rep. Do 2 to 4 sets of 8 to 12 reps, resting 30 to 45 seconds after each set.
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Inner Thigh Exercise Machine

The primary role of the inner-thigh muscle is to flex and extend the femur (thigh bone) while walking—when the leg is in front of the body the inner thighs create extension, when the leg is behind the body they create flexion. This exercise is excellent for targeting those muscles, along with the hamstrings and glutes, says Pete McCall, certified personal trainer at Function First in San Diego. It uses the inner-thigh muscles the way they’re designed to be used and enhances tone without increasing size (hypertrophy) of the muscle fibers, he says.To do it: With arms by sides, step right foot forward, lowering into a lunge. Shift weight into right leg and stand up, balancing on right leg with left knee bent.Extend left leg back while right knee bends slightly, hinging forward from hips (body should almost make a straight line from left heel to head). Immediately swing left leg forward into a lunge and repeat on the opposite side. That’s one rep. Do 2 to 4 sets of 8 to 12 reps, resting 30 to 45 seconds after each set.
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Inner Thigh Exercise Machine

An added bonus of this inner-thigh toner? It’s a safe and effective way to build strength during pregnancy, says Elizabeth Ordway, founder of Movement Studio in Los Angeles.To do it: Lie on right side, supporting head with bottom arm bent. Bend top leg and place foot firmly on the mat in front of bottom leg, holding on to ankle for support. Point bottom foot and lift leg up high.In a swooping motion, trace a circle with lifted leg (lift up each time to initiate the circle and target the inner thigh more). “Imagine you are drawing circles on the back wall, lengthening the inner thigh, and keep abs pulled in tight and torso stable,” Ordway says. Do 10 to 20 circles in each direction, and then switch sides and repeat.
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Inner Thigh Exercise Machine

Firm, toned inner thighs are every woman’s dream! The inner thigh is a common problem area for many of us. Often, concerns seem to range from one end of the spectrum to the other. Some women complain that the inner thigh area is flabby, while others wish their thighs wouldn’t rub together. I hear these complaints often from new members who are embarking on a new fitness routine and from those who have lost weight but want to sculpt those last vestiges of a once-larger lower body. Even women who are seasoned exercisers are unsure of the proper way to target this hard-to-tone area. Rest assured—it can be done! Armed with the right knowledge and skills, you can achieve firm, toned inner thighs! Though genetics determine the basic structure of your lower body, we can achieve amazing results with what has been naturally endowed to us.
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This Pilates exercise is typically done on the reformer, but without springs to assist the movement, this standing version challenges your body even more, says certified Pilates instructor Christine Bullock. “It’s a superior inner-thigh exercise because it requires the entire inner thigh to perform the main movement of drawing the legs together,” she says.
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2. The hip abduction machine. This machine targets the adductors beautifully. Sit on the machine and make sure the thighs are wide enough apart to feel a slight stretch in your inner thigh area. (There is a handle for adjustment.) By pointing your toes, you will take a bit of the calf muscle out of the equation, therefore emphasizing the inner thighs more; however, this is not necessary. When you use this machine properly, you will also be engaging your PFMs (pelvic floor muscles) and abdominals, as well, so don’t go too heavy with the weight. Groin pulls are serious and unfortunate and can happen as a result of excessive muscle strain. Start light with the weight, even 10 or 20 pounds until you know how your body will respond. Exhale as you close your legs and tighten your abs at the same time. Hold the legs in the contracted (closed) position for about 1-2 counts, then inhale as you open and release the contraction. Complete 12-25 repetitions in this fashion, and pause between sets for about 30-60 seconds. Again, build your strength slowly. If you need to start with one set for a couple of weeks, that is fine; you will feel results immediately and begin seeing them shortly! You may be up to 40 pounds or more in a short period of time! When you are ready, begin increasing to 2, 3, or 4 sets at higher weight with a rest period of 30-60 seconds in betweens sets.
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Any single-leg exercise performed through a full range of motion (thighs below parallel) while standing is great for your inner thighs, but lunges are my personal favorite, says Amanda Russell, certified personal trainer. Unlike non-functional movements like you’d do on the seated adductor machine, your inner-thigh muscles have more than one function during lunges. Plus, you get the added bonus of working your glutes, hamstrings, quadriceps, calves, and core, resulting in more calories burned both during and after exercise, Russell says.

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