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Streamlining the Inner thighs

The thigh—composed of three strong muscles groups—include the hamstring muscles in the back of the thigh, the quadriceps muscles located on the front, and the adductors located on the inner thigh. The adductor muscles provide a “pulling together” motion of the legs. When weak, especially in women, who have greater internal hip rotation due to having rounded hips, female athletes in certain sports, like basketball, volleyball, and soccer, can be at greater risk for injury—ACL (anterior cruciate ligament) tears.

Here are two simple, yet effective inner thigh exercises. Work up to 20 reps.

Frog Crunch:

Lie on the floor with your knees bent and open, in a butterfly position—with the inner soles of the feet touching. Place your outstretched arms on either side of your body or behind your neck for support. Raise your head and shoulders about six inches off the floor—with the chin in a neutral position. Simultaneously, raise your open legs off the floor without raising your hips off the ground—performing a crunch. Pause, then slowly return to the starting position.

Clam:

Lie on your left side with your left forearm on the floor. Bend your knees—placing your right leg on top of your left leg. Rotate your right knee towards the ceiling, as if opening the clam -keeping the side of your feet together during the movement. Repeat to the opposite side.

Remember, you should always consult your physician before beginning any exercise, diet, or nutritional supplementation program.

Mackie and April share exercises every Wednesday on WWL-TV