Linner Thigh Workout at The Gym

If you are satisfied not satisfied because the thighs are sagging, there are several movements that can be done to tighten the inner thigh muscles. You can do one particular move or allow several movements to get better results. If you are diligently trained, you will have strong and tight thigh muscles.

Perform a Squat Half Posture

Do the squash squeeze. Stand while stretching your feet slightly wider than your shoulders. Point your toes out at an angle of 30-60 ° so you look like a ballerina. Start doing the squat by straightening your arms forward at shoulder level. Lower the body slightly lower by bending the knee to form a 90 ° angle. While trying to straighten your back, stay in this position for about 1 minute. Repeat the movement according to ability.
During the squat, pull your knees back so they are no more advanced than your toes.
Tighten the buttocks so you can do squats with a sturdy and stable posture.
To be more useful, do squats while gently swinging your body for the last 20 seconds. Instead of straightening your knees immediately after reaching the lowest squat position, swing your body to move up and down gently while still bending your knees.

Do Cossack Squats. 

Stand while stretching your feet wider than your shoulders and your arms relaxed at your sides. The two straight and stretched legs will look like triangles with a broad base. Bend one knee while lowering your body to the side as low as possible. Align the other knee while pointing your toes up. For example: if you want to squat to the right, bend your right knee while straightening your left leg and pointing your left toe up. While in the squat position, straighten your arms forward at shoulder level while advancing your upper body to maintain balance. [6] Align the bent legs and stand up again as before.
Make the same move with the other leg to complete this exercise.
Repeat the same movement 2-4 sets each 8-12 times to train both legs.

Do squats on one leg. 

Stand while holding your legs together and relaxing your arms at your sides. Move the body’s center of gravity to one leg then lift the other leg as straight as possible and try to touch the toe according to ability. Perform a forward bending motion from the hips slowly while bending your knees to do a squat on one leg. After that, straighten your arms forward at shoulder level to maintain balance. Hold if the thighs that support the body are almost parallel to the floor. Press the heel to the floor to return to its original position. You have to straighten your back and activate the abdominal muscles during this posture.
Perform squats on two legs before ending the exercise.
Use the wall to hold and maintain balance during this movement.

Perform squat and jump (plyometric jumping squat). 

Stand with your feet stretched shoulder-width apart and point your toes slightly outwards and do the squat by bending the knee 90 °. After that, bring your palms together in front of your chest with your elbows bent and jump as high as possible while stretching your arms down and pulling them backwards. Try to land gently while bending your knees to do squats.
This exercise can be done from the plié squat position.
Point your body to the heel, not to the toes.
Do this movement 3 sets each 8 times or according to ability.

Doing the Lunge Movement

Do lunge forward. 

Stand up while straightening both legs and stretching both feet hip-width apart. Forward your right foot far forward (approximately 60 cm) then lower your left knee until your right thigh is almost parallel to the floor. Don’t let your knees touch the floor when you do a lunge. Pull your right leg back to its original position. Repeat the same movement with the left foot.
In addition to tightening the inner thighs, this movement also trains the hamstrings, quadriceps, stomach, calves and buttocks.
Hold the load during practice to increase the intensity of the exercise.
Perform lunge movements 3 sets each 10 times to train both legs.

Perform lunge forward then lift one leg. 

Start practicing by doing lunges as usual. Step forward right foot then lower your left knee until your right thigh is parallel to the floor. Let both arms relax on the side of the body. Instead of pulling your right leg to its original position, move the body’s center of gravity to your right foot and then stand back up while lifting your left leg back with your knees bent. After that, straighten your left leg and advance your body forward while bending your right knee. Swing your left foot forward while straightening and then do the lunge with your left foot in front. Repeat the same movement with the left foot to complete one round.
Perform this movement 2-4 sets of 8-12 turns each. Rest 45 seconds before continuing the next set.
When lifting your legs back, try to straighten your body from head to heel.

Do lunge to the side. 

Stand while holding your legs together. Step your right foot a little to the side with your body upright and aiming your right foot slightly outwards. When doing this exercise, reverse your hips to maintain correct posture by keeping your back straight and knees above your toes. Lower the body slowly until the right thigh is parallel to the floor. Hold on for a while then pull your right leg while tightening your thigh to return to its original position. Do the same movement by stepping left to left.
Hold the dumbbell or kettlebell while doing the lunge to the side to increase the intensity of the exercise.
Do this 2 sets of 10 moves each for each leg.

Practice on the Floor

Perform hip augmentation movements while lying down. 

Prepare a mattress on the floor then lie on your side. If you start practicing lying on your right, use your right elbow to support your upper body. Bend your left knee and then move your foot to the floor so that the shin is perpendicular to the floor. Align your right leg while pulling your right toes towards your knees. Lift your right leg 15-20 cm from the floor and slowly lower it.
After lying to the right, do the same movement while lying to the left to train both sides of the body.
Do this 2 sets of 10-20 times on each side.

Perform bridge posture. 

Lie on your back on a sports mat. Bend both knees and then place your feet on the floor. Pin a towel or small ball with both knees. Place your palms on the floor then lift your hips off the mat while pinning the towel / ball and activating the abdominal muscles. Lift your hips to knee height until your thighs are parallel to the floor, then slowly lower to the floor.
Make a bridge posture at least 10 times. You may repeat this movement as much as possible according to ability.

Using Sports Equipment

Use an additive machine. 

If you are a member of a fitness center or studio that provides sports equipment, use an adductor to train your thigh muscles so you can practice with varied movements. Sit on the seat of the adductor and adjust the position of the cushion on the inner thigh. When you start practicing, you should sit while stretching your knees. Set the machine to adjust the knee distance and install the load. When tightening your knees, activate your abdominal muscles and lean back with your back straight. After that, stretch the knee slowly to its original position.
Beginners should practice with light weights. Add weight if your muscles are stronger.
Do this exercise 3 sets each 8-10 times.

Use elastic tape or cable on the machine. 

Fitness centers usually provide training facilities in the form of machines with cables. In addition to using a machine in a fitness center, you can use elastic tape that functions the same as the engine. Before using the machine with a cable, wrap the cord around the ankle closer to the machine and adjust the load. If you are using elastic ribbons, wrap the ribbon around the object that is not moving, for example at the foot of the table and then wrap it around the leg closer to the table. Move the body’s center of gravity to the unbonded foot. Bend the ankle (which is tied) forward and pull the elastic ribbon or cable to cross in front of the foot you are using to stand. Return the foot to its original position slowly. You have made 1 round when you returned to your original position. Do the same movement with the other foot.
When crossing your legs, make sure you stand with your posture upright and activate your abdominal muscles.
Do this exercise 3 sets of 10 rounds for each leg or according to ability.

Use the ball to exercise. 

Stand on one leg while putting the other foot on the ball. Try to maintain balance while facing forward. Press the ball with your back and then slide the ball back while bending the leg you use to stand so that your body can move. Do the same exercise with the other foot.
Don’t start this exercise from the squat position. Use the foot that you place on the ball to start moving then bend the other leg to the squat position. Thus, you can train your thigh muscles properly.
Do this 2 sets of 10-15 movements for each leg.

Do a cutting motion while doing board posture. 

This exercise should be done on a tiled floor or flat wooden floor. Start practicing by doing board postures using your palms, not with your elbows. Close both legs and make sure the palms are just below the shoulder. Step on the plate to slide with the ball of your foot. Keep your upper body from moving and then move your feet so that they are away from each other. Stretch the legs as far as possible and stay in this position. After that, close it again by tightening the thigh muscles.
Do this movement 2 sets each 15 times or according to ability. Rest if necessary.
As a substitute for slides for discs, use a foot mat or unused pieces of cloth.

What Happens When You Have a Stroke

Stroke can cause various other health problems or complications, and most of these complications can endanger life. Some types of complications that may arise include:

Deep vein thrombosis. Some people will experience blood clots in the limbs that have paralysis. This condition is known as deep vein thrombosis. This condition occurs due to cessation of limb muscle movements, so that the flow in the vein veins is disturbed. This increases the risk for blood clots. Deep vein thrombosis can be treated with anticoagulant drugs.

Hydrocephalus. Some people with hemorrhagic stroke can experience hydrocephalus. Hydrocephalus is a complication that occurs due to accumulation of brain fluid in the brain cavity (ventricle). The neurosurgeon will install a hose into the brain to remove the accumulated fluid.
Dysphagia. Damage caused by a stroke can interfere with the swallowing reflex, resulting in risky food and drinks entering the respiratory tract. The problem with swallowing is known as dysphagia. Dysphagia can cause aspiration pneumonia.

To help stroke patients when eating and drinking, the doctor will insert a hose into the nose, then passed into the patient’s stomach. Sometimes, the hose can also be directly connected directly from the abdominal wall into the stomach. The length of time a patient needs a food hose varies from a few weeks to several months. However, there are rarely patients who have to use a food hose for more than six months.

The main step to prevent stroke is to adopt a healthy lifestyle. In addition, recognize and avoid the risk factors that exist, and follow the doctor’s recommendations. Some ways that can be done to prevent strokes include:

Keep the diet. Eating too much salty and fatty food can increase the amount of cholesterol in the blood and the risk of causing hypertension which can trigger a stroke. Types of foods that are low in fat and high in fiber are highly recommended for health. Avoid excessive salt consumption. Good consumption of salt is as much as 6 grams or one teaspoon per day.

The recommended foods are foods that are rich in unsaturated fats, protein, vitamins, and fiber. All of these nutrients can be obtained from vegetables, fruits, whole grains, and low-fat meat such as skinless chicken breast.

Exercise regularly. Regular exercise can make the heart and circulatory system work more efficiently. Exercise can also reduce cholesterol levels and maintain body weight and blood pressure at a healthy level.

For people aged 19-64 years, make sure to do aerobic activity for at least 150 minutes a week divided into several days, plus muscle strength training at least twice a week. Which includes aerobic activities such as brisk walking or cycling. While that includes strength training, including weight lifting, yoga, or push-ups and sit-ups

But for those who have just recovered from a stroke, you should consult with your doctor before starting sports activities. Regular exercise is usually impossible to do in the first few weeks or months after a stroke. Patients can start exercising after rehabilitation has progressed.

  • Quit smoking. The risk of stroke is doubled if someone smokes, because cigarettes can narrow blood vessels and make blood easy to clot. Not smoking means reducing the risk of various other health problems, such as lung and heart disease.
  • Avoid consuming alcoholic beverages. Liquor contains high calories. If alcoholic beverages are consumed excessively, then a person is susceptible to various diseases that trigger stroke, such as diabetes and hypertension. Consumption of excessive alcoholic beverages can also make your heart rate become irregular.
  • Avoid using drugs. Some types of drugs, such as cocaine and methamphetamine, can cause narrowing of the arteries and reduce blood flow.

Upper Back Exercises Women’s Health

When exercising, don’t ignore the importance of exercising your upper body muscles. The reason is because it is this muscle that plays many roles in daily activities such as reaching, pulling, pushing or lifting.

If the upper body muscles are strong, then flexibility, mobility, and gesture are better. Conversely, if the upper body muscle strength decreases due to increasing age, then a person becomes prone to injury, illness, and also weak.

What are the upper body muscles?

The upper body muscles not only include the hand muscles, forearms, upper arms and shoulders, but also the muscles that connect the arms to the chest, torso, and spine. If the muscle in the mentioned part is strong, then it is not impossible if someone can stay healthy and have a well-built posture.

Is it true that training your upper body muscles can make a woman fat?

Indeed, myths often circulate in the community that say if women train their upper body muscles, then they can be stocky so they look like bodybuilders. Even though there are sports, there are still several other determinants that affect muscle development such as genes, hormones, size, and body shape.

According to the study, a woman’s body does have 10% testosterone from the total that men have. And it’s true that if a woman’s testosterone levels are higher than that, then it’s likely to be even bigger. But that does not mean that this may stop you exercising your upper body muscles. The opportunity to change into a Hulk for women is very small if the exercise is done properly.

Women should also not worry about body size first if you want to train your upper body muscles. Better, focus on building muscles in the back, biceps, triceps, and shoulders.

There are at least 6 benefits of upper body muscle training as follows:

1. Strengthens the connective tissue of the body parts

As mentioned several times before, if one of the main benefits of upper body muscle training is to strengthen the muscles and connective tissue of the body. The importance of upper body muscle strength can not only facilitate the movement of the body in carrying out daily activities, but also prevent the occurrence of injuries that often make the muscle stress.

Human bones are connected to joints by muscle tissue such as tendons, ligaments, and cartilage. If the connective tissue is unstable, the bone is at risk of injury, cracking, or fracture.

Hands, for example, are members of the body that we use most often. The strength of the muscles and joints in the hand is what enables you to grasp and clench. This ability allows us to carry out trivial activities such as writing, holding a spoon, etc.

As with the muscles in the forearm that enable you to rotate your hands and move your wrists and upper arms. And about important activities like pulling or pushing, all of this requires the help of the upper arm muscles in practice.

In addition, the muscles and joints in the shoulder that enable all arms to move in all directions. Similarly, the muscles that connect the arms to the chest are needed if you want to rotate or stretch your arms. While the muscles that connect the arms to the spine enable us to move the shoulders up, down, and behind, and rotate and stretch their arms.

2. Strengthens bones

Other benefits of upper body muscle training are to strengthen bones. When the body moves and there is contraction between the muscles and bones, then that’s when the bone is being formed becomes stronger. This contraction causes the bones to change shape and size to adjust to new muscles and weight.

At the same time, contractions also help get rid of dead, weak, or damaged bone tissue. This means that exercise does not only make the muscles stronger because the bones also become resilient when facing various contractions. If the bones are strong, osteoporosis will also stay away.

3. Helps burn fat so there is more ‘space’ for muscles to develop

During exercise, the body burns calories so fat decreases and muscle mass increases. The positive effect here is, the greater the muscle mass, the higher the metabolism in a person’s body. Once the body’s metabolism is active, the oxidation of fat increases so that more energy is released. Simply put, if there is more muscle in the body, then that means more calories are burned. Thus the body becomes slimmer. Want?!

4. Increase energy levels

If your upper body muscles are strong, then it is definitely easier for you to do all the activities. You won’t get tired easily with every task that is done. You might even be strong enough to move the sofa in the living room yourself without the help of neighbors.

5. Improve overall body image

The study published in the American Journal of Health Promotion states that women who exercise to strengthen their upper body 3 times per week, experience an overall increase in body image, compared to those who only walk 3 times a week.

With this attractive and strong upper body shape, every woman must be more confident and strong to do various jobs without help. For that, do not hesitate to do exercises that involve interesting and encouraging movements.

 6. Prevent or slow down sarcopenia

What is sarcopenia? Sarcopenia is a decrease in muscle mass due to age. Usually this condition begins to occur when the age of 20 years. And if the age has reached 60 years, then the muscle mass generally has decreased by 40%. This loss of muscle mass can affect daily activities.

But if the upper body muscle is strong, it is not impossible if it can support the body as a whole. For example, if the foot is injured so someone has to use a stick or sit in a wheelchair, then the upper body strength enables him to keep walking.

Therefore, if you want to remain able to move freely, flexibly, and strongly, then upper body muscle training must be routinely performed. In addition to joining a gym class, you can also buy training videos that have been sold in stores.

Lower Back Exercises Women’s Health

In addition to chest and shoulder muscles, having well-trained back muscles is also important to improve posture and improve appearance.
There are three main parts of the back muscles, namely the upper, middle, and lower back muscles. To get well-defined back muscles you have to train these three parts evenly.
Back muscles are the foundation for forming other body muscles. Therefore, the more trained your back muscles, the easier it will be for you to train your chest, stomach, arms and other muscles in your body.

Here are 10 exercises that you can try to get strong and cool back muscles like your dreams


Implementation Phase

  • The position of the hand holds the barbell handlebar at shoulder width apart
  • The position of the back remains upright with the body tends to be bent forward slightly
  • Note that the feet are shoulder-level apart
  • The knees are slightly bent so that the barbell handlebar can be slightly lowered near the knee
  • Pull the load towards your body
  • Position your back straight with your legs straight at shoulder level
  • Exhale when lifting the barbell and inhale when lowering the barbell.

Bent Over Barbell Row

Implementation Phase

  • Standing position with feet shoulder width apart
  • The back position is fixed but the waist is slightly bent forward
  • The knees are slightly bent
  • The hand holding the Barbell Handlebar is shoulder width with the position of the load below
  • Position of the palm facing down
  • Lift weights close to the navel with the back and waist position unmoving
  • Inhale when lowering the load and exhale when lifting weights

Lat Pull Down

Implementation Phase

  • The sitting position with the thigh is connected to the cushion
  • The soles of the feet are parallel to the floor
  • The back is straight and the hand holds the handlebar almost at the edge
  • The position of the arms is slightly bent with the elbows pointing down
  • The handlebar is pulled down with the position of the elbow still parallel to the shoulder (not behind your shoulder)
  • Inhale when lowering the load and exhale when lifting weights

One Arm Dumbbell Row

Implementation Phase

  • The position of the body as in the picture with the position of the back upright
  • One foot rises to the bench, one foot is slightly straight back to maintain balance
  • Position 1 arm to hold the body on the bench with your elbows slightly bent
  • Position the other arm holding the dumbbell below with your elbows slightly bent
  • Future outlook
  • Position 1 other arm pulls the dumbbell by pulling your elbow back
  • The position of the shoulder does not move when pulling the load
  • Future outlook
  • Inhale when lowering the load and exhale when lifting weights

Seated Bent Over Row

Implementation Phase

  • The sitting position with your back straight and your body slightly leaning forward
  • The meeting feet are parallel to the floor with the angle of the knee slightly bent
  • Position the arms holding the dumbbell below with your elbows slightly bent
  • Palms facing each other
  • The load is lifted by bending the elbow until the elbow is parallel to the shoulder
  • Inhale when lowering the load and exhale when lifting weights

Seated Cable Row

Implementation Phase

  • Sitting position like a picture with your back straight
  • The position of the foot rests on the pedestal with the knees slightly bent
  • The position of the arm holds the cable row handle in front of the chest
  • The elbow is slightly bent
  • Pull the cable row handle close to the chest with the elbow boundary parallel to the shoulder
  • Inhale when lowering the load and exhale when lifting weights

Two Arm Dumbbell Row

Implementation Phase

  • Standing position with your back straight and your body slightly forward
  • The legs are opened shoulder width with the angle of the knee slightly bent
  • Position the arms holding the dumbbell below with your elbows slightly bent
  • Lift the load until the elbow is parallel to the shoulder
  • Inhale when lowering the load and exhale when lifting weights

T-Bar Row

Implementation stage

  • Stand on the T-Bar with your feet shoulder-width apart
  • The knees are slightly bent
  • Position your back upright with your waist leaning forward
  • Both hands hold the T-Bar with the load position still below
  • The load is lifted close to the body without changing the back and waist
  • Inhale when lowering the load and exhale when pulling the load


Implementation Phase

  • The position of the back is upright with the legs linked to the hyperextension device
  • The position of the hand is placed in front of the chest
  • Bend your body down with your back still upright
  • The position of the foot remains linked in the hyperextension device
  • Inhale when lowering the body and exhaling when lifting the body

Pull Up

Implementation Phase

  • The body position is hanging and the hand is holding on the Pull Up Bar
  • The position of the legs can be crossed with the knees bent backwards
  • Straight elbow position
  • The body is lifted until the chin passes through the Pull Up Bar
  • Inhale when lowering the body and exhaling when lifting the body

Always balance the exercise above with a high-protein diet to help get strong and cool back muscles in a shorter time.