The inner thigh area is often a point that causes many people great concern because it is an area where fat tends to accumulate easily. Some people often call this problem “chafing legs”. And it is often a popular question that trainers always receive, “How can I reduce fat in this area?” It must be admitted that solving the problem of fat accumulating on the inside of the thighs is not an easy matter. And the following are 5 exercises to reduce the problem of chafing legs.

5 exercises to reduce leg chafing problems

1. Sumo Squat or Sumo Squat is an exercise that focuses on exercising the lower muscles, especially the inner thigh muscles, buttocks muscles and core muscles. It is a very popular exercise among weightlifters and those who want to tighten their body .

How to do a Sumo Squat

1. Start: Stand with your feet shoulder-width apart, feet pointed out to the ufabet https://ufabet999.app side about 10 o’clock and 2 o’clock. For added strength, hold dumbbells in front of you.
2. Squat: Gently bend your knees, keeping your knees in line with your toes. Slowly lower yourself until you feel a stretch in your inner thighs and buttocks.
3. Return to starting position: Use the strength of your quads and glutes to push yourself up, while tensing your abs, glutes, and inner thighs.
4. Repeat: Do this exercise 2 sets of 12-15 times.

2. Side Lunge or Side Squat is an exercise that focuses on the outer leg muscles, buttocks and core muscles. It helps to improve balance and flexibility of the body.

How to do a Side Lunge

1. Start: Stand up straight with your feet together. If you want to add weight, hold a dumbbell in front of your chest.
2. Side step: Step your right leg out to the side, sending your hips back. Bend your right knee so that it is slightly above your toes and in line with your second and third toes.
3. Return to starting position: Use the force from your right leg to push yourself back to the starting position.
4. Switch sides: Repeat with left leg. This is considered 1 rep.
5. Repeat: Do this exercise 2 sets of 12-15 times.

3. Curtsy Lunge or curved squat is an exercise that focuses on the inner thigh muscles and buttocks, helping to increase flexibility and balance of the body .

How to do a Curtsy Lunge

1. Start: Stand up straight with your feet together.
2. Step back: Step your right leg back, bending both knees slightly and pulling both knees slightly toward you, feeling a stretch in your inner thigh.
3. Return to starting position: Push yourself back up to the starting position, possibly touching the toes of your right foot to the floor or lifting your right knee for an extra challenge.
4. Switch sides: Repeat with left leg.
5. Repeat: Do this exercise 10-12 times on each side. Do 2 sets total.

4. Skater is an exercise that focuses on the inner thigh muscles, buttocks muscles and core muscles. It helps increase strength, balance and flexibility of the body.

How to do a Skater

1. Start: Stand up straight with your feet together, knees slightly bent, and abs engaged.
2. Side Jump: Use your right leg to jump to the left, allowing your body to lift slightly off the ground.
3. Bowed Squat: When landing on your left leg, step your right leg slightly back. Perform a bowed squat, bending both knees and pulling them in slightly toward you.
4. Return to starting position: Jump back to the right to return to starting position. This is considered 1 rep.
5. Repeat: Do this move quickly to increase intensity and burn calories, or slowly to emphasize a wider range of motion.

5. Side-lying adduction or lifting the leg while lying on the side is an exercise that focuses on exercising the inner thigh muscles, helping to tighten and strengthen the inner thighs. It is suitable for those who want to improve the shape and strength of the muscles in this area.

How to do Side-lying adduction

1. Start: Lie on one side with the knee of the top leg bent and the foot in front of you. You can use a yoga block or pillow under your knee for comfort.
2. Stretch your legs: Stretch your lower legs out.
3. Leg Lifts: Slowly lift your lower leg, tensing your abs, then slowly lower it.
4. Repeat: Repeat 15-20 times, then switch sides. Do 2 sets total.