http://youtu.be/Iz94oUBvUL8

Rotina de treinamento para coxa interna:
1) Elevação de quadril;
2) Passada lateral;
3) Tesouras;
4) Agachamento sumo com pulo;
5) Afundos curtos;
6) Afundos laterais;
7) Coice lateral;

Inner thighs workout 〰
1️⃣ hip raises with squeeze, 12×3 👉🏽 holding something between your thighs will force you to use your adductor muscles! Make sure to keep it in place by squeezing your inner legs and you can also use a 🏀 or whatever you want!
2️⃣ lateral lunges with pulse, 16×3 each leg 👉🏽 do one leg after the other, that way you’ll feel more burn on each leg and hold dumbbells in each hand to add some resistance
3️⃣ lying alternate leg lifts, 10×3 each leg 👉🏽 only go as low as your flexibility allows you and you may want to slightly bend your legs to make it more comfortable! An easier version consists in doing it with both legs at the same time
4️⃣ sumo jump squats, 15×3 👉🏽 replace this one with regular sumo squats to make it easier but really do it in a sumo stance to target your inner thighs more
5️⃣ curtsy lunges, 16×3 each leg 👉🏽 take a wide step with your back leg and for more 💦 do alternate curtsy lunges and for even more 💦 💦 do alternate jump curtsy lunges
6️⃣ lateral lunges shifts with pulse, 10×3 each side 👉🏽 keep your inner thighs under tension the whole time by staying low when switching side instead of standing all the way back up. You can also pause for one second in the middle in a sumo squat stance!
7️⃣ side lying leg lifts, 10×3 each leg 👉🏽 there are 2 versions of this one, the first one is the easiest in my opinion but it’s up to you! It’s quite hard so it’s normal if you can’t raise your legs by a lot

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