Inner Thigh Bridge
| Category: | Matwork |
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| Category: | Pilates Lesson Planner |
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| Types: | Arm Balance, Hip Opener, Seated & Floor, Strengthen |
| Anatomy: | Arms & Shoulders, Core, Hips, Psoas, Wrists & Arms |
| Chakras: | Base, Sacral Centre, Solar Plexus Centre |
| Therapy: | Leg Congestion, Varicose Veins |
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| Dosha: | Kapha, Pitta |
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Lie on one edge of mat, bringing straight legs out stacked diagonally in front of you. Bend the right elbow and rest your head in that hand like a pillow, the other hand planted firmly in front of the abdominals like a pillar for support. Bend top (left) knee and place left foot flat in front of right leg and body. Reach left hand that isn’t supporting the neck through and around the ankle of left bent leg. Keeping the chest open and abs engaged, lift bottom (right) leg up as high as you can. Lower the leg halfway down toward the mat then back up again in slow and controlled pulses. Switch legs.
Helps strengthen back and buttocks. Strengthens adductors.
Butterfly Exercise (seated with soles of feet touching).
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Inner Thigh Bridge Pilates Exercise FAQs
Below are some FAQs for the Inner Thigh Bridge Pilates exercise that might help you when preparing your Pilates Class Plan.Â
What Are The Top 5 Benefits Of Inner Thigh Bridge 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 & Variations Of Inner Thigh Bridge 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.
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.
Butterfly Exercise: Seated with soles of feet touching.
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.
What Can I Do If My Adductor Is A Bit Sore?
Ice it.
Self-massage using muscle rubs, essential oils, or a foam roller.
