The Muscle Path
The inner thigh muscle group is a series of muscles that pull the leg into the midline of the body, act as stabilizers for the large leg muscles and aid in proper alignment of the pelvis and hip area.  The most effective way to work the inner thighs is contracting them isometrically (contraction without lengthening or shortening).  The inner thigh ball squeeze is a great exercise to develop the strength of the inner thigh muscles as stabilizers. 

Level 1: Lay on the floor face up with the feet on the floor. Place the stability ball between the knees.  Squeeze the stability ball to contract the inner thighs on the exhale and release on the inhale.  Repeat 12-15 times holding each squeeze for 2 counts.

Level 2: Lying on the floor with the legs lifted to a 90 degree angle.  Squeeze and release the ball.

Level 3: Knees on the ball placing the toes on the floor behind the ball.  Keep the body in proper body alignment and squeeze and release the ball.

Level 4: Balance on the ball with the feet off the floor, keep a space between the pelvis and the ball then squeeze and release.

Pilates Path
The double leg stretch increases endurance of the abdominal muscles, strengthens the transverse abdominus to stabilize and increase mobility in the shoulder and hip joints.  To execute the exercise start in a lying position face up, imprint the spine and lift the leg to a table top position, flex the spine and curl the body up.  Maintain the position as the legs and arm extend out and up away from the body. 

Imagine that you are taking off a top hat off on the first half of the arm position and then circle the arms to the side of the body.  Legs extend out and return to table top position with the heels at a higher level then the knees.

Repeat 5-10 times keeping the spine flexed, shoulders down and back and the abdomen compressed.  Inhale on the extension and exhale as the limbs return to start position

Yoga Path
The standing back bend (Anuvittasana) is a great alternative for those who find it difficult to do extension work in a lying position.  The posture will strengthen the back muscles, squeeze and flush the kidneys, stretch the muscles on the front of the body, open the heart and give courage to explore self trust. 

Begin in mountain reaching the hands behind the body and placing them on the base of the hips.  Press into the feet and up through the crown of the head.  Gently press the chest and sternum up, press the elbows together and down, press the hips forward and keep the chin in neutral or slightly tucked toward the chest.  Breathe fully into the posture and hold in stillness. 

To modify this posture execute in kneeing position.

Written by:
Tracy Cipryk,
Fitness and Lifestyle Consultant.