Karrie Adamany Pilates
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Squeezing and Pleasing

Your inner thighs – that nether region of your legs that is the most challenging to keep toned and slim. You could just wear caftans and ignore this area but let’s save the caftans for your golden years (Yes, I do fantasize about the day when I can just rock the Maude look).

I know of two surefire ways to work your inner thighs, and one of them is by doing Pilates. The other one is fun, but it takes two, and Pilates you can do on your own.

Magic circle/balls squeezes

Sit upright on the edge of a chair with your feet parallel and knees hip height. This means that your feet are flat on the ground and your knees are even with your hips, so make sure your chair is the correct height.

Place the Magic Circle or ball between your thighs, just above your knees so that you can squeeze it using the fleshy part of your leg (not bone). Using your abdominal muscles to keep your spine long, squeeze the circle, pressing your knees together, with your inner thighs. Hold it for 5 counts then release the squeeze. Repeat this 3 times, then squeeze/pulse the circle for 10 counts. Release the tension. Repeat this exercise 3 times.

 

Side leg lifts

Lie on your side on a mat with your body in a straight line from your elbow to your tailbone (your body lined up with the back edge of the mat). Then bring your feet to the front edge of the mat (at a diagonal from your body).

Cross your top leg over the bottom leg by bending your knee and hold onto the ankle of your bent leg. Now your bottom leg is free to move. Lower and lift the bottom leg using your inner thigh. Repeat this 10 times.

Additionally you can lift your top leg to hip height and hold it steady while you lower and lift your bottom leg 10 times. While doing this make sure to keep your abdominal muscles contracted in order to keep your body still and stable. Only your bottom leg should be moving.

Add this to your 3 times weekly at home Pilates practice. Your inner thighs will tighten up in no time. You’ll feel this tomorrow when you get out of bed and walk around. You know, that special tingly, kind of sore feeling.

Oh, you need some direction and motivation? I can help you!  Email me and we will get a plan going that works for you.

Squeezing and pleasing…

xoka

By the way, a Magic Circle can be easily obtained on Amazon.com. You can also use a ball, a yoga block, or even a rolled up bath towel.