oxygenmag.com 17
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BUTTERFLY
KNEES
Areas stretched:
inner thighs, lower
back
Sit with the soles of
your feet together and
allow your knees to
fall open to the sides.
Grasp your feet with
both hands, draw
your shoulders back,
and sit up tall as you
fl utter your knees up
and down. As you
begin to loosen up,
use your elbows to
gently press your
knees open. Do for
one to two minutes.hough many women are focused on how their inner thighs look
in shorts, few of us actually consider this area to be important outside of
aesthetics. But your inner thighs are an integral part of your lower-body
mechanics, and tight, immobile muscles here can cause poor balance, knee
pain, ankle stiff ness, lower-back pain and even a weakened core.
The fi ve muscles of the inner thigh work to stabilize the outward rotation of your
knees and help pull your legs inward toward the centerline of your body. Tightness
here can be because of many factors, not the least of which is sitting for long periods
of time, and can cause your knees to bow inward, throwing your posture off kilter
and decreasing the eff ectiveness, power and safety of many lower-body lifts.
Do these moves preworkout to loosen the vice grip of your inner thighs while also
activating your outer thighs, which shut down as your inner thighs tighten up.By Alyssa Parten, BS, NSCA-CPT, HMS move MOBILITY
Inner
workings
Incorporate this inner-/outer-thigh warm-up
to enhance form and boost performance.BANDED STEPUP
Areas activated: outer
thighs
Attach a resistance-
band loop to a rig or
machine leg at about
hip height. Position a
low box (4 to 6 inches)
several feet away from
the anchor point. Stand
sideways to the anchor
and loop the band
around your farthest leg
just above your knee,
then place that foot
completely on top of
the box, toes forward.
Actively press your
knee outward as you
straighten your leg and
stand up on top of the
box. Slowly lower to the
start. Do 10 reps on one
side, then switch. Repeat
two to three times.ONELEGGED
HALFSQUAT
AND LIFT
Areas activated:
outer thighs, glutes
Stand with your feet
shoulder width apart,
hands on your hips.
Shift your weight to
your right leg and
extend your left leg to
the side. Bend your
right knee and lower
into a half-squat and
hold here as you
slowly lift and lower
your left leg while
keeping your hips
square. Do 10 reps
per side and repeat
two to three times.LATERAL LUNGE
WITH LEG
ROTATION
Areas stretched:
inner thighs, ankles
Stand with your feet
double shoulder-
width apart and
turned out from your
hips. Slowly lunge
down and to the
right, placing your
hands on the fl oor
in front of you for
support. Your right
knee should be bent
90 degrees, and
your left leg should
be straight, foot
fl exed. Rotate your
left leg forward and
back from your hip,
pivoting on your heel,
10 to 15 times, then
switch sides. Repeat
one to two times
per side.MALASANA POSE
Areas stretched: hips,
inner thighs, spine
Stand with your feet
outside shoulder-width
apart and turn your toes
out slightly. Drop your hips
straight down as low as
you can with your torso
as erect as possible. Press
your palms together and
use your elbows to gently
press your knees open,
keeping your shoulders
back and your spine
straight. Hold for 30
seconds and then stand.
Repeat two to three more
times.