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Author: Brooke
Date: 02-25-02 09:57
Can someone tell me a couple of exercises to do to target these problem areas:
1. Inner thighs
2. Outer thighs (saddle bags)
3. Lower abdomen........especially for women just having kids.
If anyone could help me with this i would greatly appreciate it. Thank you!
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Author: Deborrah
Date: 02-27-02 21:10
I have some great exercises you can do that don't require weights and can be done right at home while your baby sleeps. :)
1. Inner thighs
Scissor Leg Lift
Lying on your side, lift your right foot up. Rest it on a bench or chair seat, keeping your legs straight.
Bring your left foot up to meet your right foot. Pause 1 second, and let it slowly and smoothly return to the floor. Maintain a 2-4 pace (2 seconds to lift, 4 seconds to descend). This creates a "scissors" like movement of the legs. Remember, ONLY THE LEFT LEG SHOULD BE MOVING!
Reps: 20 with each leg, increase to 50 in 2nd week (can go as high as 100)
Sets: 2 increasing to 3 in fourth week.
2. Outer thighs (saddle bags)
Leg Lefts
Lie on your left side with your left leg straight and the right (top) leg at a right angle to your body. Your legs are basically forming an "L" shape. Support yourself by placing your elbow and hands on the floor (if you have upper back or neck problems, lay on your side with your head cradled in arm).
Raise your right (top) leg up and lower it down in a smooth movement, always maintaining the same right angle position. Inhale as you lift your leg, exhale as you lower it. Your hip should remain in a flexed position as you use the muscles of the outer thigh to lift the leg (not your back!) Keep foot flexed, not pointed. Repeat set and turn to do other leg.
Reps: 10-15, working up to 50 in 2 weeks
Sets: 2 increasing to 3 in fourth week
3. Lower abdomen........especially for women just having kids.
Combination Bent Knee Sit up and Leg Raise
This combinatioon of two exercises tones up the entire stomach - the situp for the upper abs, and the leg raise for the lower abs. Follow instructions carefully to avoid injury to neck or back.
Place your feet under a heavy piece of furniture with your legs bent at a 45 deg angle (to prevent back from doing any of the work) or have a friend hold your feet to the floor.
Starting with your back on the floor, pull yourself up to a sitting position and then let yourself back down. Do these movements as fast as you can, establishing a smooth rhythm. Exhale as you sit up, inhale as you return to the floor. If your tailbone is irritated, cushion it with a folded towel.
Without resting while still on your back, place your hands (palm down) under your butt cheeks and extend your legs out straight. Tuck your chin slightly (I tell my clients to use a large under the chin to get the general idea), and pull your legs as far as you can into your chest area. Extend them back into the straight position and immediately bring them back into the chest. Again, establish a smooth rhythm. Exhale as you lift your legs, and inhale as you lower them.
Repetitions: 20 for each exercise, increasing to 50
Sets: Begin with 2 for each exercise, increase to 3.
These should get you started and you should see tightening within 2 weeks. Good luck!
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