Day 298- Inner Thigh Lift with Squishy Ball Under Hip

This exercise requires increased proprioception for the inner thigh lift.

To do this exercise you will need a mat and a soft ball.  Start by lying on your side with your bottom hip on the soft ball.  Reach your bottom leg long beneath you and allow your top leg to cross in front of the body.  Inhale in to the back of the ribs to maintain the rib to hip connection and then exhale as you reach through the bottom leg and lift it into the air.  Inhale as you release and then exhale as you repeat 8-10 times.

Things to think about

This exercise allows the body to find extra length in the bottom of the waist.  Lifting the lower leg puts a balanced tension on the bottom side of the body for added spine support.

To progress this exercise further you can suspend the upper body above the floor on your elbow.  Imagine that you’re spine is a suspension bridge swaying in the wind, never losing its support.

Day 279- Sidelying Bottom Leg Circles

This exercise works the inner thigh of the bottom leg in the side lying series.

To do this exercise you will need a mat.  Start by lying on your side with your head, ribs, and hips lined up with the back of the mat.  Reach your bottom leg long beneath you and cross your top leg in front.  Inhale into the back of the ribs and then exhale as you lift the bottom leg.  Breath continuously as you draw ten small circles with your bottom leg.  Repeat in the other direction.

Things to think about

Be sure that your lower leg is lined up with your pelvis, and that the circles enter the space behind your body as well as in front of your body.

If you are able to take your leg through a range of motion that is both in front and behind your body, then you are able to engage the adductors with every fascial connection.

Day 274- Inner Thigh Lift

This exercise works the bottom in the side lying series.

To do this exercise you will need a mat.  Start by lying on your side with your heels, pelvis, ribs, and head lined up with the back of the mat.  Exhale as you find a gentle lift underneath the waist and then cross the top leg in front of the bottom leg.  Inhale into the back of the ribs and then exhale as you lift the lower leg.  Inhale as you lower the leg and exhale as you repeat.  Repeat 8-10 times.

Things to think about

As you lift the lower leg, be sure that you are maintaining the pelvis aligned.  The tendency will be to drop the waist to the ground. 

As always be sure to exhale as you narrow the ribcage.  This will help keep the waist lifted.

Day 134- Oblique Abdominal Curls with Magic Circle Inner Thigh Squeeze

This exercise will add the support of the midline to the rotation of the thoracic spine in the oblique abdominal curl.

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your knees bent, feet planted on the ground and the magic circle between your thighs just above the knee.  Inhale into the back of the ribcage and exhale as you squeeze the magic circle.  Continue exhaling as you lift the right elbow and shoulder girdle and reach it toward the lift hip, thigh, and knee.  Inhale to return to the beginning and then repeat on the other side.  8-10 times alternating sides.

Things to think about

If you have a diagnosis of osteoporosis you should not do this exercise.

Often in oblique abdominal exercises the pelvis tends to roll from side to side.  In this exercise you want to be sure that both sides of the pelvis are even and the pelvis should be still as the upper body moves.

Be aware that you are moving the entire upper quadrant evenly.  Often people reach just the elbows to the opposite knee, when in fact the entire shoulder and even ribcage should lift.

Day 133-Abdominal Curls with Magic Circle Inner Thigh Squeeze

This exercise adds inner thigh strength to the abdominal curl, which will create a full body exercise that emphasizes the importance of the midline.

To do this exercise you will need a mat and a magic circle.  Start by lying on your back with your hands clasped at the base of your skull and the magic circle between your bent knees with your feet planted into the ground. Inhale into the back of your ribs and then exhale as you simultaneously press your ribcage into the ground to lift your head, neck, and shoulders and squeeze the magic circle with your inner thighs.  Inhale as you release the inner thigh squeeze and the head, neck, and shoulders to the ground.  Repeat 6-10 times

Things to think about

You should not do this exercise if you have osteoporosis.

Imagine as you are doing this a full body hollowing.  Allow your spine to be supported by your midline in a deep and meaningful way.  It is a great idea to standing up and walk around after this exercise to see if you can find the same midline support in standing as you can with the magic circle.