5 Simple Exercises for Powerful Inner Thighs in Less Than a Week
Hi Friends!
Balance, grace, and strength of a ballet dancer are achieved through all of the muscles working together harmoniously. If one area or muscle group is weak, it compromises the fluidity and structure of the whole body. As a workout, Ballet is so great for finding out about the muscles you didn’t even know you had! The inner thighs, one of those areas overlooked by non-dancers, are crucial for stability and injury prevention for your knees, hips, and low back. This blog will focus on some easy practices that even beginners can do. Along with a healthy diet, these exercises will allow you to feel the results in no time.
Start by doing the following exercises 10-15 times per day. As you continue to strengthen, you can increase this number to 25-30 times per day.
You will need the following:
Chair (Optional)
Medium Rubber Ball (Or Knotted Beach Towel)
Dumbbell (3 to 5 Lbs)
Mat (Optional)
Wide Squat
Begin with your feet slightly wider than shoulder-width apart and toes pointed slightly out. Slowly bend into a squat position. Hold for 1 second and then rise back up to the starting position.
First Position Plié Squat
Begin in first position and rise onto your toes. Feel free to hold onto a wall or the back of a chair. Bend your knees into a half squat and hold for 2 seconds. Then, come back up to the starting position, keeping your heels together.
Squat with Ball
Place your feet shoulder-width apart and keep your toes pointed straight forward. Place a medium rubber ball (or knotted beach towel) between your legs just above the knees. Squeeze your inner thighs together and lower into a squat. Hold for 1 second and then rise up to the starting position.
Arm Swing
Place your feet wider than shoulder-width apart and point toes slightly outward. Grab your dumbbell. Raise the dumbbell to shoulder height directly in front of you and then squat down. Hold for 1 second and then lower the weight and return to standing position.
Inner-Thigh Press
Lie on your back and bend your knees. The soles of your feet should remain flat on the floor. Place a medium rubber ball (or knotted beach towel) between your knees. Contract your inner thighs and squeeze the ball for 30 seconds. Rest for 10 seconds and then repeat 4 times.
Not only will these exercises strengthen your thighs, strengthen your legs and add to your confidence, they will also allow you to further your progression in ballet. The stronger your legs, the sturdier your base - giving you more power in your movement. If you have any questions, feel free to leave them in the comments below. I look forward to seeing you in class!
