Health Hut 7/13

Since it is now officially Summer, I think the main thing on everyone's list (well, on my & SoHo's list) is to tone up those troublesome spots, namely the tummy! Whether you are 200 lbs or 135 lbs, you want a flat tummy. Let's face it boys & girls, muffin top is NOT cute. And while I would more than likely not wear a traditional two piece bikini, I don't want my tummy or my muffin LOL to spoil my cute tankini! So with that in mind, in the month of July, we'll be bringing you a weekly tummy exercise that's sure to get you beach ready! We'll also offer some tips that will help you stay trim & keep that flat tummy you achieve!!!

This week we are focusing our attention on the inner thigh. Yeah, you know that extra little thigh fat on your inner thigh you want to get rid of. This exercise will also give a push to those abdominal muscles you're dying to show off.

Advanced Position - Inner Thigh Lifts

This is one of the most targeted inner thigh exercises we have in the Pilates mat work. Set up for this exercise properly and you will feel it tone the inner thigh and work the abdominals. The top leg can be used for an extra hip stretch.

Difficulty: Average
Time Required: 5 min.
Equipment Needed: Pilates mat

Here's How:

1. Set Up
   
• Lie on your side in one long line. Move your legs a few inches ahead of you so that you are in a banana shape.


• Lift your ribs and prop your head up on your hand. Be sure that you keep your back and neck in good alignment. *Beginners and those with neck issues will want to lay their heads down on an outstretched arm.
  
• Bring the foot of your top leg up to rest in front of your hips.


• Thread your top hand behind the calf and grasp the outside of your ankle. This part can be modified so that the foot rests in front of your thigh, and the top hand is flat on the floor in front of your chest for more stability.


2. Inhale: Keeping the bottom leg straight, reach it so long that it raises up off the floor. Use your inner thigh.


3. Exhale: Maintain that sense of length as you lower the leg back down.
   
4. Repeat: Do 5 - 8 sets on each side.


5. Increase the Challenge: Bring the leg up and hold for a few beats, then slowly lower.
   Advanced practitioners can try this exercise with the top hand behind the head, elbow lifted toward the ceiling.

Tips:

1. Make sure that you work from your core.
   
2. Keep the hips stacked one on top of the other. Don't allow the top hip to roll back or front.
   
3. Always be sure to warm up before exercising & cool down after!

Photo credits: http://pilates.about.com/od/pilatesmat/ht/ThighLift.htm, http://www.healthtree.com.au/, Peter Kramer - courtesy of Kolesar Studios; Info credit: http://pilates.about.com/od/pilatesmat/ht/ThighLift.htm and to their Medical Review Board