Move of the Week: Inner-Thigh Lift | Fitness | Health | Epoch Times

By Emma-Kate Stampton Created: August 13, 2012 Last Updated: August 13, 2012

The inner-thigh lift is a great exercise to work your inner thighs while keeping them elongated. (Courtesy of Jocelyn Bong)

Often people want to change specific parts of the body when training. Although we cannot spot-reduce, we can focus on strengthening target areas.

The inner thighs are commonly a problem area for women. The inner-thigh lift is an exercise from Pilates that focuses on strengthening the inner thighs. It also helps pelvic alignment and stability and requires engaging the deep core muscles when executed in good form.

Getting Started?

To get started, lie on your left side with both legs resting on top of each other. Evenly stack your two hipbones. Be sure not to allow your top hip (your right hip) to roll behind or in front of your bottom (left) hipbone. Reach your right hip downward toward your feet to help with your alignment.

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Bend your right knee and place your right foot just in front of your body. Rest your right foot on the inner ridge between the sole and side of your foot (refer to the photo). If your outer thigh feels strained, place a pillow or towel under your right knee.

Inhale to prepare and engage your pelvic floor. Exhale as you lift your bottom leg. Inhale to lower it back toward the floor without having it actually touch the mat. Repeat this up to 16 times.?

Repeat on the other side.?

Focus Points?

Stretch your working leg out, so the muscles are elongated.?

If your neck is weak or feels strained, let it rest on your upper arm like a pillow, or place a pillow or towel between your head and your arm.

You can vary the exercise by circling, pulsing, or rotating your working leg internally or externally. When you rotate internally, your toe will point toward the ceiling, and when you rotate externally, your toe will point to the floor. This will engage the different aspects of the inner thigh.?

Concentrate on pulling your tummy in gently and keeping your pelvic floor engaged.?

Emma-Kate Stampton certifies Pilates instructors and is a certified personal trainer. She is based in Brisbane, Australia

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Source: http://www.theepochtimes.com/n2/health/move-of-the-week-inner-thigh-lift-279153.html

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