The crotch is one of the areas of the body where the fat that accumulates is most uncomfortable. Some people even experience rubbing between the thighs, which, in addition to being very annoying, can cause irritation.
These exercises will help you eliminate that unwanted fat and tone the muscles in the area, so that you are more comfortable and have the legs you have always wanted.
Cross lunges
This exercise has the reputation of being aimed at strengthening the glutes, which is true, but in reality it is an effort that exercises the legs in their entirety, and that includes the crotch.
hip bridge
Another exercise that also favors the glutes while toning the muscles of the crotch. Do it about three times a week to get the most out of its benefits. For it to be effective, you should do four sets of 30 repetitions.
side lunge
This is a variation of the traditional lunge that is used to target the quads, glutes, and inner and outer thighs. Your glutes and thighs will work together to tone your leg muscles so they are more toned and lean.
explosive sumo squat
Sumo squats are a great option for those who want to tone their inner thighs. To do them, stand with your feet together in a place where you have enough room to move, then open your legs until you reach the sumo squat position, and finally return to your starting position in the same movement.
Do 10 reps in four sets.
extended side
Get into push-up or push-up position, with your arms straight and your torso parallel to the ground. Raise one of your legs as high as you can, then return to the starting position. Next, lift the other one while leaving the previous one at rest. Complete 20 reps total, spread over four sets.
side circles
Lie on your side with both legs straight. Pick one of them up and spin it around while trying to keep it as straight as possible. Complete 10 reps (laps) and switch sides. Do four sets.
standing sides
While standing, stretch your arms out to the sides at shoulder height to maintain balance. If it’s easier for you, you can also join your hands on your chest. The exercise consists of moving your legs to the side, one at a time, keeping them as straight as possible.
The goal is to try to get past knee level and then return to the starting position, doing 10 reps for each leg. Do four sets.
If you want to intensify it, you can insert a squat in the middle.
middle side
Support palms and knees on the ground. Stretch and flex one of your legs to hip height, then return to your starting position, repeating 10 times for each leg. do four sets
Have you tried any of these exercises? Which have been the results? Tell us in the comments and share with your friends.
Sources:
AttitudeFEM
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