Regain Control of Your Thigh Muscles – Try These Two Exercises

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Today, I am going to introduce you to two very important exercises that will engage and strengthen your inner and outer thigh muscles and improve your pelvic position: Hooklying Knee Pillow Squeezes and Hooklying Abductor Presses.

Hooklying Knee Pillow Squeezes

HooklyingKneePillowSqueezes-picmon

  • Lie on your back in hooklying position, with knees bent and feet straight on the floor, parallel to each other.
  • Your arms are on the floor with palms up and out at about 45 degree angle.
  • Make sure your weight is evenly distributed between your hips.
  • Put a pillow or a yoga block (the medium width side) between your knees.
  • Squeeze the pillow or a block between your knees, hold a second, and release. The effort should be about 70% of the maximum possible strength.
  • Repeat squeeze-release motion 20 times. Take a short break and do two more sets of 20.

The exercise will engage the inner thigh muscles when hips are pulled down by gravity evenly  to the floor. It will be rotating the thigh inward at the hip joint.

Hooklying Abductor Presses

HooklyingAbductorPresses-blog-me-02

  • Lie on your back in hooklying position, with knees bent and feet straight on the floor, parallel to each other.
  • Your arms are on the floor with palms up and out at about 45 degree angle.
  • Make sure your weight is evenly distributed between your hips.
  • Bring your knees closer – about 4 inches apart, while spreading your feet (still parallel!) a little wider than your hip width.
  • Put a strap slightly above your knees.
  • Press out against the strap, hold a second, and release. The effort should be about 70% of the maximum possible strength.
  • Repeat push-release motion 20 times. Take a short break and do two more sets of 20.

The exercise will engage the outer thigh muscles and your glutes (butt muscles) when hips are pulled down by gravity evenly  to the floor. It will be rotating the thigh outward at the hip joint.
It may also improve the sacroiliac joint position.

These simple exercises are very important for pelvic stabilization. When pelvis is in proper stable position, your balance is better and your posture also improves.

If for any reason these exercises do not feel good or generate pain, use your own judgment. You can either stop them altogether or start with shorter time and gradually increase it.

Your body is an ultimate judge of what works for you and what does not.

Please let me know if you have any questions, whether you liked these exercises or not, and what you experienced doing them.

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Be Upright. Be Happy. Live Pain Free.

From your Posture Alignment Specialist trained at the Egoscue University

Click here to learn how you can get your own personalized menu at my Upright Posture Fitness Studio

 

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Natasha

Natasha

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