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.

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.

3 Movement of the Gym to Form a Hip Muscle

In the gym world, hip muscles are known as one of the largest muscles in the body that determines physical performance. Also keep in mind, hip muscles are divided into three types, namely gluteus maximus, gluteus minimus, and gluteus medius. Reporting from the Mensfitness page, of the three muscles, the biggest and easily trained is the gluteus maximus.

Well, by knowing the types of hip muscles, then you can do the right exercises according to your needs. Because, not a few people are wrong in training so that the hip muscles cannot form perfectly. If you want to form hip muscles well, then you must pay attention to the correct movements too.

Here are 3 movements that can shape your hip muscles:

1. Single-leg dumbbell deadlift

This exercise has a variety of movements that are quite effective in shaping your hip muscles. In addition, single-leg dumbbell deadlift can also train the strength of each leg while increasing its stability. The movement is quite easy, that is, start your body in a standing position with one foot in front (standing on one leg). Then hold both dumbbells in front of your thighs. After that, lift the dumbbell until the muscles feel interested.

2. Reverse kickback cable

Cable reverse kickback is one of the movements whose purpose is only to form hip muscles. This movement is widely used to form hip muscles perfectly and quickly. The trick, you have to tie your ankle into the cable and don’t forget to make sure both knees and hips are slightly bent. Then pull your leg that was stretched back and forth as best you can. By doing it regularly, the hip muscles will form perfectly.

3. Bosu bridge

The last is the bosu bridge movement, which is a movement carried out with the supine body position. The trick, lay your body on the mat, then place your feet on the ball that is provided specifically at the practice site. The ball is called bosu ball. Then, press your two heels as a support for lifting your hips. Immediately, tighten your hip muscles when you are at the top before lowering your hips back to the mat.

5 Sports in a Gym that is Suitable for Women

Physically, a woman’s body is indeed weaker than a man’s. The bone structure and also the muscles are slightly different so that stamina, men are always superior. Although a woman’s body is not as strong as a man’s and muscle formation is not massive, women can still be strong and healthy if they want to practice seriously in the gym.

If you are a woman who wants to increase stamina in order to do anything or a woman who wants to lose weight, do exercise regularly in the gym at least three times a week. For movements that can be done, try to refer to some of the recommendations below.


Squat is an exercise used to train the muscles around the legs and buttocks. This exercise is done by way of squatting backwards and then returning to the sitting position. Do this 3-4 sets with each set consisting of 8-12 repetitions.

Squat can be done directly without any burden. However, if you want a better effect, you can use a load of dumbbells, barbells, or iron plates with sizes ranging from 2.5 kg.

Do this exercise on a lapse of one day if you want to repeat. In addition, adjust the squats to the condition of the body so as not to be too heavy and the position is right.

Lat pull down

Lat pull down is an exercise done with a machine to train your back muscles. You can pull the stick on the machine down with your chest slightly swollen and the waist locked. Do this exercise 3-4 sets.

This exercise will make the muscles around the back become firmer and formed. If you see a capital-model from Victoria Secret, that is the back you will get if you regularly do this exercise,

Curling for hands

Curling or bending your hands with a dumbbell is one of the many exercises performed by women. This exercise provides the benefit of reducing fat around the hand so that the shape of the hand becomes more beautiful and does not sag.

Curling can be done while sitting or standing. There are also movements directly in front of the body or from the side. This exercise together trains the muscles in hand with


The next exercise that women can do is deadlift. This exercise is done to strengthen the muscles in the core area and back waist. The fat around the abdomen will slowly disappear so that the body looks slimmer than usual.

Oh yes, because deadlift is quite difficult and involves quite a lot of muscle in the stomach, women are advised to use a belt around the abdomen. In addition, if you are not strong using a barbell can use a dumbbell with the same movement or form.

Oh yes, deadlift is a big exercise that involves a lot of muscle in the abdominal area. Therefore, do this exercise a maximum of twice a week and may not be sequential.

Bench press

The last exercise that is recommended for women is because including a large exercise is a bench press. This exercise can be done with a barbell or dumbbell. The movement can also be tilted up, down, or flat.

The advantage of bench press training is the strength of the upper body. Women can easily lift anything because the muscles around the hands and chest work optimally.

Well, of the five types of exercises in the gym presented above, which have you ever done? Come on, exercise seriously and don’t be afraid of having a muscular body because women won’t experience it.

Leg Workout For Women at Gym

Practicing leg muscles is not only done by men. women are also required to train the lower part of the body to strengthen the foundation so that they can be more agile activities.

The more muscles are trained, the stronger the muscles support the human body. That’s why we provide tips to train the maximum bottom.

Leg Curl

  • The initial position is stretched above the leg curl tool
  • Then adjust the weight with ability
  • Place both feet under the cushion
  • Then bend your legs until it approaches the glutes
  • Back to its original position
  • Repeat the movement
  • Do 3 sets of x 8-12 reps

Kettlebell Squat

  • Hold the kettlebell using both hands
  • Open your legs slightly wider than your shoulders
  • Then down slowly down, try to keep the core muscles tight
  • Then return to its original position
  • Repeat the movement
  • Do 3 sets of x 8-12 reps

Glutes Kick Back

  • Use a pulley machine, set the pulley at the bottom level
  • Then tie your feet using a strap
  • Then push your legs straight back
  • Repeat the movement
  • Do the same thing on the side
  • Do each 3 sets of x 8-12 reps

Squats With Smith machine

  • The first thing to do is to adjust the height of the bar according to your height
  • Then stand below the bar, try to place the bar above the trapezius muscle
  • Then release the hook bar, then slowly drop down to the squatting position
  • Then return to its original position
  • Do 3 sets of x 8-12 reps

Lunges Squat

  • The first thing to do is to adjust the height of the bar according to your height
  • Then stand below the bar, try to place the bar above the trapezius muscle
  • The position of the one foot in front and one behind
  • Then release the hook bar, then slowly drop down until your feet form elbows
  • Then return to its original position
  • Do the same thing with the other side
  • Do 3 sets of x 8-12 reps

Girls Gym Wear

Boss girl gym wear

Whatever boss you use when you exercise or exercise, this woman’s Girl Boss RyderWear leggins are very comfortable and very sexy. RyderWear’s Boss Leggings are perfect for a day at the gym, a few hours of yoga or just jogging outside. This legging is made of nylon fabric with an elastane mixture with heel-leveling waist plus a pull rope so you will look and feel like a sexy boss. Do your training like a boss with RyderWear Boss Girl leggings. Check here >>>

Girl gym wear clothes

Gymshark is a fitness & accessory clothing brand, an online manufacturer and retailer based in the UK, Gymshark has evolved from a screen printing operation in a garage, becoming one of the fastest growing and best known brands in fitness. Visit to see the collection of girl gym wear clothes

Curvy girl gym wear

Lola Knockout Hoodie Short Sleeve is a curved girl gym outfit made with lightweight performance fabrics that move and inhale to keep you dry during exercise. Perfect for curvy girls who want to look stylish during their training but also want the perfect amount of arm coverage. The top is flattering to all bodies, and a perfect addition to your closet and mattress! The hoodie and contrast side details make this perfect base most desirable for everyone. Use it to overlay it in your favorite tank or use it yourself.

Gibson girl gym wear

COMPLETE! The latest additions to our tank slogan tanks are very popular, super comfortable, and flattering. Extra loose gym clothes, with soft, lightweight, breathable cotton fabric, perfect for combining with On Point leggings that make you free to spin, run, interval training or gym for gibson girl gym wear products you can visit

 Muslim girl gym wear

 A Muslim when going to the gym should wear a hoodie and sweatpants so that they don’t violate Islamic dress rules, and only attend a women’s gym or at least go when there are women’s special hours, but this depends on age, culture, where they live, etc.  

Training Program for Women’s Fitness

Find a fitness training program for women at Strong Fitness Mag. the best online fitness training program to achieve a healthy & healthy life!

30 Minute Workout To Feel Stronger Than All

With a pair of dumbbells and a 30 minute time, you can get sweat at home, yard, or hotel room with routines for no reason.

The point is not only to burn more calories in a short time, but also become stronger in the process by training many muscles at once. You will get the added bonus of a serious cardiovascular challenge, thanks to the complexity of multi-muscle movement rather than one-sided exercise alone.

You can increase your strength with the right training for six weeks, accompanied by an experienced coach.

Natal Abbott, Fitness & Nutrition Expert, Writer Badass Body Diet, Invoke CrossFit Owner, will teach you complex motion movements that activate muscles in the core, glutes, hamstrings, quads, upper and lower backs, shoulders, and arms. Yes, this one motion recruits all the sculptured muscles that are sought, and builds an epic power.

Gym Workouts for Women to Lose Weight

Losing weight can be a difficult process, but the theory is actually very simple. To lose weight, you must burn calories beyond what you consume. By exercising in the gym on a regular basis, you can do this, and lose weight in no time. However, eating healthy foods that restore your body system that requires nutrients and minerals is also important, as important as your intense exercise schedule.


Discuss your weight loss plan with your doctor.

A doctor can help you plan how much you should lose weight per week and the goal you have to achieve in a certain period of time.

Begin your practice sessions at the gym by doing cardio exercises, in the form of aerobic activities, in order to lose weight faster.

Aerobic activity helps remove energy and is an effective way to burn calories. For example, you can burn 300 calories in 20 minutes by doing high-intensity cardio activity in the gym.

Do a treadmill in your cardio session.

Treadmill helps you move your upper and lower body during exercise. This helps burn calories as well as fat. You can also vary your cardio sports with a treadmill that has many features. For example, you can monitor the calories you burn as well as set the tilt level to accelerate weight loss.

Use a rowing machine or a static bike.

Rowing machines are designed to move the whole body. You can burn fat by using it for exercising in just 20 minutes per day. Static bikes also help burn fat and speed up metabolism.

Combine cardio activity with weight training sessions.

According to the BBC, doing this activity simultaneously can burn fat and build muscles simultaneously, and help burn fat.

Make activities to the gym a habit.

Your weight will not go down if you continue to skip exercise. Go to the gym regularly to get your body and mind accustomed to exercise. This will lose weight faster than just occasional sports and often skip.

Tips and Warnings

  • Eat healthy foods to help fill your nutrition throughout the exercise.
  • Train different parts of the muscles in turn to prevent injury and damage to muscle tissue.