Adductor Lift
| Similar Pose Names: | Inner thigh raises |
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Pilates Lesson Planner
| Category: | Pilates Lesson Planner |
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| Types: | Arm Balance, Hip Opener, Seated & Floor, Strengthen |
| Anatomy: | Arms & Shoulders, Core, Hips, Psoas |
| Chakras: | Base, Sacral Centre, Solar Plexus Centre |
| Drishti: | Tip Of Nose |
| Dosha: | Kapha, Pitta |
Lie on right side with hips stacked and right arm bent under head. Shift weight forwards, using left arm for balance. Bend left leg 90 degrees (left knees touches floor). Right leg straight. Breathe in. Keeping arms, left leg in same position, raise right leg as high as you can. Exhaling when lifting. Return to start position on an inhale. Repeat. Switch sides.
Helps strengthen back and buttocks. Strengthens adductors.
Bent leg resting behind bottom leg.
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Adductor Lift Pilates Exercise FAQs
Below are some FAQs for the Adductor Lift Pilates exercise that might help you when preparing your Pilates Class Plan.Â
What Are The Top 5 Benefits Of Adductor Lift Exercise?
Help stabilize the knee and hip joints.
The inner thigh lift gives your abdominals a workout.
The top leg provides a hip stretch.
Strengthen the back and buttocks.
Strengthens the adductors.
Why Is It So Important Not To Neglect My Adductors?
Speak to any self-respecting Pilates teacher, and they say: “Inner thigh work is an essential component of any Pilates workout”. Exercising with tight adductors that have not been properly warmed up is a common cause of injury in athletes.
It’s especially important to do these exercises if you’re at risk of adductor strain due to a previous injury, alignment concerns, or athletic participation.
The inner thigh muscles don’t get challenged during normal daily activity, so exercising them (even if you’re not an athlete) will help ensure that they are in balance with the rest of the lower body and core.Â
What Modifications Of Adductor Lift Do You Recommend?
Fire Hydrant Exercise:Â From the tabletop position, yield your weight evenly onto your hands and right knee. Slowly lift your left leg away from your body, keeping your knee bent. Pause here before returning to the starting position.
Rolled Up Towel Upper Thigh: Squeeze a rolled-up towel between your upper inner thighs. Keep your body in one long line and don’t let your feet come forward.Â
Heel Squeeze In Prone Exercise: Lie in the prone position. Roll up a towel and squeeze it between your heels. As you are squeezing, keep the glutes engaged without allowing the knees to lift. If you feel discomfort in the lower back, perform the exercise with a cushion under your hips.
Shoulder Bridge Exercise: Roll up a towel and squeeze between your upper inner thighs. Press into Shoulder Bridge, and then alternate lifting one leg, then the other.Â
Side Leg Raise Exercise: Lie on your right side with your legs extended out straight. Use your right hand or a cushion to support your head. Slowly raise your left leg as high as you can. Hold this position for a few seconds before lowering your leg back down.
Clamshell Exercise: Lie on your right side with bent knees. Slowly open your left leg as far as you can. Hold this position for a few seconds and then lower back down to the starting position.
What Can I Do If My Adductor Is A Bit Sore?
Ice it.
Self-massage using muscle rubs.
Essential oils.
Do some foam roller exercises.
