Pilates Workouts
The Open V:
This is not one of the most graceful looking movements, but it works wonders for the thighs, especially the inner thighs, and also benefits the abdominals. It is very important to pay special attention to keeping your knees and feet in the second and third positions directly above your hips at all times. If your feet fall towards the floor, your lower back may curve upwards which could cause stress. Check that you are not holding any tension in the shoulders or neck. To create an extra challenge try placing a cushion between your knees. Of course, you wont be able to open your legs so far.
Purpose: To firm up the inner thighs.
Target Muscles: Adductors, hip flexors, abdominals and stabilizing back muscles.
Repetitions: Repeat 10 times.
First Position:
1. Lie on your back, with your knees bent and directly above your hips, and your feet level with your knees. Your feet should be flexed. Your arms are on the floor, lengthening away, Your shoulder blades slide down your spine, and your head is in alignment with your spine. Start with your knees apart.
2. Keeping your feet in line with your knees, bring your knees together and squeeze to feel your inner thighs working. Hold for a few seconds, then return to the starting position. Keep your abdominals hollowed throughout and your spine in neutral.
Checkpoints:
– Check that your feet do not drop down
– Keep your feet flexed
– Do not curve your spine.
Second Position:
1. The basic movement is the same as before, but is done with straight legs. Lengthen up through your heels and keep your feet flexed. Start with your legs apart.
2. Bring your legs together and squeeze to work your inner thighs. Keep the hips still via the abdominals, which are hollowed throughout. Keep your arms strong, and really feel your inner thighs working.
Checkpoints:
– Do not allow the legs to drip away from your body
– Do not let the legs open too far
– Squeeze the knees together.
Third Position:
Curl your upper body off the floor, watching for tension in the neck and shoulders. Don’t let your head sink into your shoulders, but glide your shoulder blades down your spine. Watch that your ribs do not flare up. Keep hollowing the abdominals, you can glance down and check that they are held flat. Squeeze the legs together as before.
Checkpoints:
– Watch for tension in the neck.
– Lengthen the arms away
– Lengthen up through the heels
– Slide your shoulder blades down your spine.
