Inner Thigh Strength with Pre-Pilates Exercises

What it is:
Most of don't allot enough time and energy toward strengthening our very important adductor (inner thigh) muscles. We have five adductor muscles: Adductor Longus, Brevis, Magnus, Pectineus, and the Gracillis. The first four run along the length of the inner thigh and connect the pubic bone to the thigh bone. The last, the gracillis, inserts into the tibia bone of the lower leg. The primary action of all the adductor muscles is to bring the leg towards the midline of the body. The pectineus and gracillis have an added function of serving as hip flexors.

Goal:
Adductor strengthening exercises will obviously give us shapely and toned inner thighs, but there are other benefits to strengthening these muscles. Strong inner thighs help you prevent painful inner thigh and groin injuries. Strong adductors (inner thighs) work in concert with strong abductors (outer thighs) to help align and stabilize the hip, knee and ankle. This helps to prevent a whole list of injuries that are common when you are strength training and/or playing sports because of movements like squatting, lunging and standing on one leg. For example, a soccer player must have a strong standing leg in the adductor, abductors, knee and ankle to stabilize the hip when kicking the ball so that no injuries occur.

Here’s How:
Here are some pre Pilates adductor strengthening exercises that will start you on the road to inner thigh strength and stability.

Exercise –ADDUCTOR WALL PRESSES

• This is one you can do anywhere there is a wall available.
• Stand with the left side of your body facing the wall.
• You should be about 6 to 8 in away from the wall.
• Place the fingertips of your left hand lightly on the wall.
• Your left leg and foot will provide the support and will be your tree trunk.
• During the exercise the left knee can soften but don't allow the left hip to collapse towards the wall.
• Keep the hip bones square to the front and don't allow the pelvis to rotate.
• Exhale and float the right foot up off the floor.
• Inhale and hold.
• On the next exhale slowly sweep the right leg across the body, as if you are kicking a soccer ball, and allow the right inner foot to press into the wall.
• Hold for 3 to 4 breath cycles
• Focus on bringing the left and right inner thigh together to find your center line.
• Gently release and repeat on the opposite side.

Exercise - PRONE INNER THIGH

• Lie on your stomach on a mat.
• Fold one hand on top of the other with the elbows pointing to each side.
• Rest your forehead on your hands.
• Start with the legs hip distance apart and parallel
• Keep the head down throughout the exercise.
• Inhale and reach the legs out and up, so that the kneecap hovers above the floor.
• Exhale and slowly lower the legs.
• Do this simple exercise 4 to 6 times.

As you lengthen the legs out and up, you should feel the front hipbones press into the mat and the front of the hips opening wide.

ADD ON:
Exercise - TURNED OUT CLICKS
Start in the same position as you did for Prone Inner Thigh.

• Lift the legs.
• Turn the legs out so the feet turn away from each other with the toes apart and the heels together.
• Keeping this turned out position and the kneecaps hovering above the floor start to click the heels together.
• Take a long inhale for 5 clicks and a long exhale for 5 clicks.
• Try to do 4 to 6 sets consecutively.
• Gently release and slowly sit back into child's pose to stretch out the lower back.

This exercise not only works the inner thighs but it helps to strengthen the lower back!!!

HOT TIP
For a balanced and healthy workout, always allow yourself time to warm up and cool down before and after each session of adductor exercises.

Join us next time for Adductor