Inner Thigh Picture
Inner Thigh Picture
Winter is on its way out, so if you ’re anything like me you ’re formerly getting agitated about all the summer fashion about to launch … but you know that can only mean one thing …. legs on show! So multitudinous of us want strong, toned legs but from all of your feedback and questions, the one area that’s hardest to trim is the inner cutters. So I went back to my PT days and pulled out some old faithful exercises to help give you strong, toned, spare cutters ready for summer. The swish part is, you can do them all at home without a gym class.
This little twist on the regular ground exercise will help tone up your inner cutters. Start on your rear with your knees fraudulent and your bases hipsterism- distance incremental. Place a pillow, ball, toning ring, Back Inner Ham, or folded kerchief between your knees.
Push up into ground position. Keep those caricatures aligned with your pelvis.
Without raising or lowering your pelvis, slowly squeeze your pillow 20 times. Lower the pelvis and bring your knees to your casket to round and relax your reverse.
Repeat Twice for a total of 3 sets. This may bear some resemblance to Jane Fonda’s drill vids from the 80s, Back Inner Ham but this exercise has been a chief of the Pilates mat force for decades. Because the knee is straight, you ’ll be working all the muscles of the inner ham! Lying on your side, outstretch your undermost leg and cross your top leg over it. Prop your head up with your hand, or rest it on your arm.
As you exhale, lift your undermost leg over, and ingurgitate as you lower it back down. Your core should remain still.
Complete 10 reps, and repeat on another side. Side dabs are a great twist on the standard poke. While working your external and inner cutters, they also work the major muscle groups of your hips and glutes! Start with your body weight, and also add dumbbells for a challenge.
Holding a brace of dumbbells, Back Inner Thigh stand with your bases and knees together.
Take a large step with your right bottom to the right side and submerge toward the bottom.
Make sure your right knee doesn’t extend past your toes and keep your left leg fairly straight.
Push off through your right bottom to return to the launch to complete onerep. Do three sets of 10 reps on each side.
Like the standard thickset, your quadriceps, hamstrings, glutes, and legs get a lot of attention with plie syllables. BUT, the spare focus on your cutters in the pile thickset will really work that inner ham area! If you want to take it further, adding the weight of a dumbbell to the exercise increases the resistance applied to those areas of your body while making your core muscles help balance the added weight you are holding in front of your body.
When standing in the normal thickset position, rotate your bases so your toes point down from your body. This places your bases at roughly 30- degree angles to your body, which is the same nethermost position as the ballet plié thickset.
Hold one end of a dumbbell with both hands. Allow the loose end of the dumbbell to face the bottom as you lower your body during the thickset. Remember to keep your rear straight as you raise and lower your body.
Start with five squats and progress by adding more reps each time you exercise.
