There are worse things in the world than inner-thigh jiggle, but with shorts season on the way, it's right up there.
The problem is weak and wobbly adductors — those oft-neglected inner-thigh muscles. Leave them alone and flab happens. You can't lose it completely, but if you connect to them and make them stronger, you will not only look better at the beach but also feel more energy throughout your entire body.
Where are your adductors? One way to locate and appreciate them is the inner-thigh squeeze. It's an isometric exercise that works wonders if you're willing to focus your effort and be patient — squeezing, holding, breathing.
All you need is an exercise ball: a tennis ball, a soccer ball, even one of those inflatable beach balls will work. If you have a yoga block, great.
STEP ONE: Lie on your back on a rug or mat, your arms resting at your sides. Engage your abs and lift your legs to an angle that is comfortable for your lower back. Don't strain. If you can get them to a 90-degree angle, go for it. A lesser angle will work, too.
Now relax. Feel the small of your back — your sacrum — pressed into the mat. No arching. Allow your head and shoulders to rest comfortably. Move slowly. Become aware of your breath.
STEP TWO: Now reach for your exercise ball, and place it between your knees. Grip it with enthusiasm. Flex your feet, with your toes pointing back toward your head. Keep your head and shoulders relaxed, with no tension in your face or jaw. Tighten your quads (your front thigh muscles) and breathe into the back of your hamstrings.
STEP THREE: Laser focus your attention on your inner-thigh muscles — activating your adductors — and squeeze them together. The ball provides resistance. That's the challenge; that's what makes your adductors come alive. Squeeze the ball for a count of three to five seconds. Hold for another three to five seconds, really maxing it out. Then slowly release.
As you squeeze, keep your hips on the mat and make sure you're not holding your breath. In fact, you should use your breath to maximize your effort, exhaling energetically as you isolate your inner-thigh muscles. Thank them for working so hard.
STEP FOUR: Consider eight to 12 squeezes as a set, and aim for one to three sets per session. It's fine to rest your legs between sets, but not for more than 60 seconds. Do this every other day for the next month or two. Will it make your legs stronger? Yes. Isn't that more important than picture-perfect thighs? Absolutely.
VISUALIZE: To make this isometric exercise even more effective, as you do it, create a mental picture of your adductor muscles running up and down the inseam of your legs. Imagine that they are rivers of energy and light. The harder you squeeze, the brighter the light and the stronger the flow.
RIVER OF ENERGY? Vanity is only one reason you want toned, stronger thighs. A smarter reason has to do with your physiology. All your arterial flow — your blood and other precious fluids — moves through the inseam of your inner legs. Working your adductors this way — squeezing, energizing, releasing — and seeing them as rivers of energy will nurture your entire body. This is true no matter what you weigh or how big your thighs. The more you activate your adductors, the less likely it is that your inner-groin area will collapse and soften.
And there's the rub. Neglected adductors don't just lead to inner-thigh jiggle: They also contribute to low-back pain, one of the most common ailments in America. Working with your adductors to keep them strong, juicy and in balance will help you prevent crippling back pain. But to be fair, it's not just the adductors that need your attention. It's also your pelvis, hips, sacrum and all the muscles and nerves that attach to your spine.
For all this, and more, we practice yoga... slowly, deeply, with a skilled teacher... but if you're not there yet, start where you are. On your floor. Find your adductors, do your squeezes, and celebrate your perseverance when you try on your shorts.
ENERGY EXPRESS-O! HAVE A BALL
"Forget past mistakes. Forget failures. Forget everything except what you are going to do now and do it." — William Durant
Marilynn Preston is the author of Energy Express, America's longest-running healthy lifestyle column. Her new book "All Is Well: The Art {and Science} of Personal Well-Being" is available now on Amazon and elsewhere. Visit Creators Publishing at creators.com/books/all-is-well to learn more. For more on personal well-being, visit www.MarilynnPreston.com.
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