1, put the legs sideways, Pilates
This exercise can make you think of the movement of the 1990s video. Since our knees are straight, this action will let you all got the inner thigh muscles.

This two-minute training series sports bar. This exercise looks simple, but the consequences of a strong burning fat.
2, sumo squats, side dumbbell
Star coach David Kirsch, Jackie Warner and Teddy Bass recommend sumo squats to shape all of your wonderful leg line. Do this exercise, pay attention to your inner thigh. Let us do the detailed analysis of what Ruo effective campaign:

a open legs, toes slightly outward. Hold a dumbbell in each hand, arms straight, palms down.

b bend the knee until the knee is located above the ankle, also raised his arm, just below the shoulder, arms and legs into a line from time to time – you will pay attention to the dumbbell in your eyesight within the gap.

c legs straight, but also lowered the arm.

d a set of 15 times, do three sets.

3, sliding lunge

This movement can exercise the leg muscles and gluteus maximus, but in your slide into the side of the thigh from the center, all the inner thigh muscles in the force.

You need a sliding plate, but assuming you do not just use a plastic container lid, on the mat to do this sport can be. Perhaps wear socks, do on the wooden floor.

a foot opening, a few feet apart, right foot standing on the plastic cover. In the whole exercise in one hand and fist with one hand and shield on it, placed on the chest to help you balance the confrontation.

b focus on the left leg, hanging down to follow you bend your left knee, squat, slide your right leg out, then follow down to your legs straight down, then slide to the inside of his right leg.

Most of you are still stuck in the center of gravity does not move the legs.

c 10 times as a group, each leg three groups.

4, shallow squatting Shoulder exercises

Mergers and legs, squatting, targeting the inner thigh muscles and hamstring muscles inside.

No doubt this movement to leave the body with many parts – so let your arms are moving up!

Here we study the basic steps:

a merger legs, stand up straight, elbows bent, move the arm and shoulder high, the confrontation in the ear next to the dumbbells.

b bent knees, squatting position until the hips toward the back, it seems that you are sitting in a chair. Close to the confrontation with his legs. To focus concentrated heel. Squatting, the arms move through very top, was parallel to the position.

c back to the original position, under the heel kicking, elbows bent, lower the dumbbell again the position of the shoulder.

d 15 times as a group. Do three sets.

5, bridging the body

Doing basic bridge type, the pressure to squeeze the inner thigh to give it some of plastic. It reminds me of the leg adductor exercise device, but you can also a little in my home, the secret to do this exercise.
a flat, knees bent, feet separated, and the buttocks of Qi, a pillow between the knees, the ball may fit round.
b body arch to form the bridge type. Confrontation between the ribs and pelvis alignment.
c may not reduce the elevated position of the pelvis, squeeze the pillow down down 20. Lower position of the pelvis, knees to the chest near to form arc-shaped, so back to relax. Repeated twice. Do three sets.

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