Workout Those Inner Thighs

How to train the thigh muscles with inner thigh workout.

"All exercise programs should be discussed with your doctor before you start them."

The thighs are the upper muscle group of the leg consisting in the masses located to the front, rear and sides of the thigh or upper leg. These serve in walking, running, extending and flexing the knee and in sports and fitness endeavors in lifting or curling with the whole leg.

Why train the thighs?

The thighs can and should be trained for routine activities, non-weight equipment sports and sports involving weights or just for personal fitness or satisfaction. Good circulation can also be maintained with the proper care of the thighs. More specifically, the sports of bodybuilding, powerlifting and weightlifting require an enormous amount of strength and development in the upper legs.

How do we train the thigh muscles?

The thigh muscles can be trained with the several following weight training exercises for size and for strength. Here is a typical routine.

1. The Squat.

2. The Leg Press.

3. The Leg Extension.

4. The Leg Curl.

I would begin with a 5 minute warm up on the exercise bike. Then a very light squat of 10 reps. Here is how we perform the squat and the other exercises in our routine. Remember to keep plenty of drinking water handy.

1. The Squat.

Using a spotter, a barbell and a squat rack, wrap the barbell with a towel at the center where the barbell will be resting on your shoulders. Please always wear a weight belt for back safety. Position yourself under the barbell and stand up. Step back and with your spotter behind you, squat down so your thighs are parallel with the floor. Breathe out on this first movement. Raise up again to an upright, standing position. Repeat this exercise 8-12 times (or repetitions or "reps") and always to exhaustion. Perform 1-3 sets. Do fewer reps and use more weight when training for strength.

2. The Leg Press

Seated at the leg press machine, perform a set of 8-12 presses out and back, breathing out on the first movement then in on the second. Do 1-3 sets. Go heavier for strength training as with the previous exercise.

3. The Leg Extension

Seated at the leg machine, extend the legs straight out and back down again. Breath out, breath in. Do 1-3 sets of 8-12 reps and go heavier with fewer reps for strength just as before. This exercise can probably be performed without a spotter.

4. The Leg Curl

Laying on your stomach on the leg curl machine, wrap your legs around the bar you will be curling. You will probably need considerably less weight than on the leg extensions. Curl your legs up and back down again. Do 8-12 reps per set in 1-3 sets. Use heavier weight for strength training.

How to achieve either or both size and strength training?

As we have covered, size is generally achieved with less weight and more repetitions. Strength is accomplished with heavier weight and fewer reps. Stick to the appropriate program if you only wish to train for the one or the other. If you would like to train for size and strength, or if you would like to blast past sticking points, here is what you can do. Train for 3-6 months for the one, then switch to training for an equal period with the other being the goal. You might for example train exclusively for size for 3 months, then switch and train exclusively for strength for the next 3 months.

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