When doing strength training, it is a good choice to add a little difficulty to basic training by using fitness balls. Because you need your legs to keep the ball still, which will eventually lead to more muscle groups.

This training will exercise your thighs, especially the inner muscles of your calves.

Lie on your side with your hands crossed in front of you. If you feel uncomfortable in this position, you can bend your elbow and gently rest your head on your hand.

Put a big fitness ball between your feet, push it up slowly with the help of your hips, then let the ball slowly return to its original position, and then repeat the process just now.

Complete three groups of such training, each group 15 times.

Step 2 lift your arms sideways and squat

Famous fitness coaches David Kirsch, JackieWarner and Teddy Bass all recommend squat to train symmetrical legs. When you finish this action, please focus on the inner thigh instead of the hip.

Stand with your legs apart, shoulder width apart, and your toes slightly outward. Hold the dumbbell with both hands, straighten your arms and put your palms down to your side.

Squat down slowly until you feel your knees directly above your ankles. Raise your arms at your sides at the same time until you are close to shoulder height. The dumbbell in your hand should be on the same vertical line with your calf, and you should be able to see the dumbbell in your hand in your field of vision.

Retract, stand upright and return to the starting position.

Complete three groups of such training, each group 15 times.

3. Pilates side leg lifts

This exercise may remind you of JaneFonda's fitness video in the 1980s, but it has been an important movement in Pilates for decades.

Because this action requires your knees to straighten, it can help you exercise all the inner thigh muscles.

Although the action is simple and the range is not large, it can help you a lot in your stovepipe plan.

4. Glider sprint

This sport mainly affects the legs and buttocks. When you slide your legs back and forth, your inner thigh muscles are also exercised.

You need a CD like theValslide, but if you don't have it, put the lid of a plastic container under your feet to help you complete the action. Otherwise, wear a pair of socks or try to do this on the wooden floor.

Stand up straight, spread your feet slightly and let your right foot step on the plastic cover. Half clenched hands, palms facing each other. When you finish the whole movement, always put your hand on your chest to help you keep your balance.

Focus on your left leg, slowly bend your left knee and squat, and slide your right foot to one side. Then when you slowly straighten your legs, take back your right foot. When you do this, your body's center of gravity is basically motionless, and most of the weight is still on your legs.

Complete three groups of such training, each leg 10 times.

5. Barbell side squat lunge knees

Barbell squats work on your pelvis and inner leg muscles, while bending your knees can exercise your hips.

Take a dumbbell weighing 5- 10 pounds in your left hand, squat slowly on your side, then extend your left hand to your right foot and keep your hips as low as possible. Toes forward, right knee bent no more than 90 degrees.

The left hand is slowly lifted away from the right foot, and the left leg bends forward and crosses the right leg to form a kneeling posture. The hips are at right angles to the left leg and the knees are tight. Feet forward. In this way, the action training is completed at one time.

Quickly return to the barbell side squat from the kneeling position.

After doing 15 times on the same side, change to the other side and complete three groups of such action training.

Lift and squat on the barbell

This set of movements can train the inner thigh, stand in a narrow area, and squat with the inner thigh, the inner knee and the inner hamstring. If you add arm movements, the effect will of course be more. The method is as follows:

Stand up straight, legs together, arms at shoulder height. Bend your forearms upward and raise your hands to your ears.

Put your hips back, bend your knees and squat. Imagine yourself sitting in a chair.

Clamp your legs together and try to squeeze each other. Put your weight on the heel. When squatting, raise the dumbbell above your head with both hands and keep your arms parallel.

Slowly bend your arms to your ears, push your heels to the ground, stand up straight slowly, and return to the starting position.

One group 15 times, * * * completed three groups of this action.