Making your legs sexy and fit does requires exercising and healthy diet. It’s not a secret anymore that the most problematic parts of a woman’s body are – the hips and thighs!
6 of the best exercises to remove inner tight fat:
1.Squat with ball
Put an exercise ball between you and the wall. Have it up to the curve of your back. With your feet shoulder-width apart, stand while pressing the ball against the wall. Slowly bend your knees and lower yourself about 5 to 10 inches. Make sure your shoulders are leveled and hips square. Maintain this sitting position for about 3-5 seconds then slowly stand back up. Maintain the ball’s pressure on your back. Repeat until your form starts to break. Work your way up to at least 10 per set. Rest time is 30 seconds.
Start with your shoulders wide apart and your legs as well. Keep your back straight as you go down with your butt as you ware sitting. Hold it for a few seconds and then go up in the initial position. You are allowed to make several arrangements of 10 repetitions if one set of 20 repetitions is too much for you. The exercise needs to be performed during a period of 30 seconds per each side.
Lie on your back. Have your arms at the sides while the palms are facing down. Start out with one foot thrust upward towards the ceiling. Lift the legs without lifting your butt on the floor. Rotate the leg slightly outward. Breathe and hold your breath while you trace a circle with the lifted leg. Move your whole leg while keeping the rest of your body still and flat on the floor. Rotate the legs around 5 times clockwise and another 5 times counterclockwise. Switch with the other leg and repeat this 3-5 times.
This exercise is best performed with dumbbells. The only thing you need to do is hold the dumbbells and stay straight. After you position yourself, place one food diagonally out to the side, switching the weight and returning to the initial position. Repeat and switch legs.
Stand with feet slightly wider than shoulder distance apart and toes turned out into a 45-degree angle. Bend knees and lower your torso, keeping your back straight and abs tight. Squeeze your glutes and come to standing position.
This exercise will tone the core muscles and glutes. Sit on the floor and place barbell over your legs. Then roll the bar so that it is directly about your hips. Laing on the floor start by driving through with your heels, extending your hips vertically through the bar. You should extend as far as you can and then reverse in the starting position. Repeat it several times
Source: Team Fitness Training