Inner Thigh Burn

I have been doing this routine since HighSchool!

I grew up dancing and when I was younger I was always looking for a way to work on my turn out. I discovered a quick inner thigh sequence that I would do at night before bed. I vividly remember being at a friend’s house for a sleepover and there I was lying on my back working on my plies.

I have since realized that this exercise combo not only helps with rotation for dancers; but it’s also a killer inner thigh burn. I often incorporate this routine into a Pilates workout. I find it’s super helpful for strengthening the inner thighs as well as the pelvic floor muscles.

When you workout your inner thighs (adductors) you create more stability and balance in your body. We often tend to overwork our quadriceps or front of the thighs. By working the inner thighs, you’ll have a much more well rounded strength in your legs.

You’ll also prevent injuries to your knees and hips. If your inner thighs are weaker, it’s harder to keep the knees and hips in alignment. If you stand naturally, do your knees naturally roll in or out? Either way your inner thighs can help you bring your knees into place so the kneecaps are facing directly forward and they have a softness to them not overly locked. If you soften your knees then engage your inner thighs and think of lifting up from your inner thighs you’ll get a great support around your knees.

Inner thighs are also important for strengthening your core and pelvic floor muscles. The inner thighs are directly related to the core and pelvic floor muscles. If you practiced the last exercise of standing and feeling the inner thighs lift you may have noticed your knees coming into alignment as well as your pelvic floor muscles turning on. As you engage our inner thighs we also engage your pelvic floor. Your pelvic floor is part of your core and by activating your pelvic floor, you turn on your deep core muscles.

The inner thighs help you rotate your hips and legs (which is what I was working on as a young dancer). Anyone can benefit from having the ability to externally rotate their legs. You want to be able to move your legs in all ranges of motion, forward and back, out to the side and across the midline, and to be able to internally and externally rotate them.

You can incorporate this quick inner thigh routine into your workout regimen two to three times a week. It is fun, effective and efficient. It also stretches the inner thighs as it strengthens them so you gain mobility and flexibility as well.

Lie on your back. You can use ankle weights or do this entire routine without.

• Start with plies on your back. Heels together and toes turned out bend the knees out to the sides while keeping the ankles together. Then extend the legs back up as you wrap your inner thighs out. You can flex as you bend the knees and point as you extend the legs. 10-12 reps

• Next plié then internally rotate the legs, return to the external rotation then extend up. 10-12 reps

• Criss-cross the legs keeping the legs straight and concentrate on crossing at the upper thighs. 20 reps heels flexed and 20 reps toes pointed.

• Open the legs to a wide straddle then cross the legs up above the hips with three little beats. Continue opening and switching which leg crosses first. 10-12 reps

• Finally keep the legs open in the straddle and bend the knees so the heels come into the hips and then extend the legs back to straddle. 10-12 reps.

You can repeat this entire sequence 1-2 more times if you are up for it. Try this out and let me know what you think.