Reverse Crunch with Ball

Starting Position

Sit on a mat and place a stability ball between your legs (at your calves/ankles). Squeezing the ball in place, lie back onto the floor, keeping feet just off the ground, knees bent. Make sure lower back stays planted and your abs are tight.

Action

EXHALE: Slowly pull your knees in toward your chest without letting your hips come off the ground or momentum swing you.

INHALE: Slowly lower to start without letting your feet rest in between reps.

Special Instructions

You may want to place your arms flat on the ground or underneath your lower back for support.

Muscles Worked: Abs, Inner thigh

Hip Flexor

Starting Position

Stand with feet slightly apart, toes forward, hands on hips or one hand on a wall/chair for support. Shift weight to right leg, keeping knee slightly bent and spine straight.

Action

EXHALE: Gradually lift the left leg, keeping it bent at 90 degrees. Lift knee as high as possible, trying to get thigh parallel to floor or higher. Hold here for 2 counts.

INHALE: Slowly lower leg to ground without letting foot rest on the floor. Complete all reps and switch sides.

Special Instructions

Make sure you aren't leaning back when lifting leg. Also, try to make the entire movement very slow and controlled.

Muscles Worked: Hips, Upper Thigh, Glute

Standing Adduction

Starting Position

Stand with feet slightly apart, knees slightly bent, hands on hips or one hand on a chair or wall for balance. Shift weight to right leg keeping it slightly bent. Lift left leg slightly forward infront of right leg, keeping foot flexed and toes pointing forward.

Action

EXHALE: With a small movement, slowly swing left leg across center line of body, infront of right leg. Lift as high as possible. Hold for 2 counts.

INHALE: Lower slowly with control to start (without letting foot rest on ground) to complete one rep. Complete all reps and switch sides.

Special Instructions

Do not let momentum swing your leg-- keep it slow and controlled. Try to keep upper body straight-- don't lean forward or back.

Muscles Worked: Inner thigh, Quads

Lying Adduction

Starting Position

Lie on right side, with right leg straight on ground, left leg bent with foot flat on the ground either in front or behind right leg. Rest your head on right hand or extended arm. Place left hand flat on the ground in front of torso for balance.

Action

EXHALE: Keeping toes pointed forward and foot flexed, lift right leg off the floor toward the ceiling as high as you can (only a few inches). Hold here for a count of 2.

INHALE: Slowly lower toward ground without letting it touch.

Repeat all reps and switch sides.

Special Instructions

None.

Muscles Worked: Inner thigh