10,000+ Views

Ballet Moves for Tighter Inner Thighs

1. Classic Inner Thigh Lift To get into starting position, lie on your right side, right leg extended straight along the mat. Bend your left leg and place your foot, either flat or on demi-point (heel lifted), on the mat in front of your bottom leg. Relax your shoulders and neck, and pull your stomach in, core engaged. Lift your bottom leg to hover above the ground, and from this starting point, lift two inches and lower. The leg never touches the mat. Do 4 sets of 8 on each leg. 2. Attitude With Bend-Stretch Get into starting position: Lie on your right side, right leg extended straight along the mat. Bend your left leg and place your foot, either flat or on demi-point (heel lifted), on the mat in front of your bottom leg. Lift your straight leg four to five inches off the ground. With the leg hovering in the air, bend the knee into attitude position with the leg turned out, keeping the bend bigger than a 90-degree angle. Straighten back out, still hovering above the mat. This movement hits both your inner thighs and your knee area, where the movement is coming from. Continue this bend-stretch motion for 4 sets of 8 on each leg. 3. Inner Thigh Beats Lie flat on your back. Extend legs straight up in the air, turned outward from the hips and toes pointed, so that your inner thighs and heels are touching. Place your arms out in front of you in first position—forming a loose circle. Be sure to engage your core and keep your belly button pulled into your spine. Then, open up your legs to a V position, a little further than shoulder-width apart. Pull your legs back in and tap heels together lightly, then push back out to the V. Keep doing this repeatedly, with a steady “beat.” You should feel your inner thighs working as you pull your legs back together each time. Do 4 sets of 8. 4. Upside-Down Plié Start in the same position as Inner Thigh Beats—flat on your back, legs extended straight up in the air, toes pointed, hips and legs turned outward so the soles of your feet are facing each other. Pull your abs in tight. Then, flex feet and bend knees into a plié. To truly work your inner thigh area, think of it as someone pulling your knees out from the sides, rather than pushing your legs down from the top. Push legs back up straight into starting position. Push from the heels and extend your legs as long as you can, pressing heels together at the top. This bend-stretch also targets your knee area. Do 4 sets of 8. 5. Rond de Jambe Start in first position—heels together, toes out. Then, keeping your leg straight and turned out at the hip, point your right toes out in front of you. Arms can be in first position—a loose circle in front. Plié your standing leg—bonus butt workout!—and don’t put any weight on your straightened leg. The toes are lightly resting on the floor. Move your front leg clockwise in a semicircle until it’s directly behind you. Make sure to keep your moving leg straight and toe pointed, and don’t swing; this should be a slow and deliberate movement. Straighten your standing leg as you rotate to the back. Stand up straight, making sure to keep your shoulders down and chest up. Continue to put all the weight on your standing leg. Then, keeping your leg turned out, toe pointed, rotate it back counterclockwise until you’ve reached your starting position. Think of your inner thigh spinning outward the entire time. Plié your standing leg as you move to the front. Do 4 sets of 8 on each leg.
I'll have to try some of these :)
You know how much I love ballet exercises @GetFitwithAmy :) Thanks for this!
These all seem so easy to do (I'm usually intimidated by dance-inspired exercises^^) I love the Upside-Down Plie!
Cards you may also be interested in
Childhood Leukemia
Leukemia — Cancer of blood is called Leukemia. It develops in the bone marrow. Bone marrow is a soft inner part of the bone (such as thigh and hip bone) where new RBC, WBC & Platelets are formed. As we know, bone marrow also produces WBC or Leucocytes. As soon as the number of mature WBC is enough, then the body sends a signal to stop new cells’ formation. But in Leukemia, these newly formed cells stay immature for a long time. Consequently, the body cannot send any signal, so new cells form inside the bone marrow. The bone marrow becomes crowded with immature and abnormal WBC. Childhood Leukemia — Children of the age group of a newborn child to a 19-year-old. According to a study conducted in 2018, 29% of cancer in children is of childhood leukemia. The most common Leukemia in children is ALL (Acute Lymphoblastic Leukemia) and AML (Acute myeloid leukemia). Early Symptoms of Childhood Leukemia a. Dull or pale skin b. Weakness or feeling of tiredness c. Headaches and Dizziness d. Trouble in breathing e. Fever and frequent infection f. Bleeding gums or nosebleeds Types of Childhood Leukemia: Leukemia typically in kids can be categorized into two major types. A. Common types of Leukemia a. Acute lymphoblastic Leukemia (ALL), also called acute lymphocytic Leukemia is fast-growing Leukemia of lymphoid cells. This type is widespread in kids; it’s the proliferation of B and T cells lymphocyte precursor. Acute Lymphoblastic Leukemia (ALL) accounts for 75–85% of cases of childhood leukemia. b. Acute Myelogenous Leukemia (AML): AML is also a common type of childhood leukemia. This is the fast-growing Leukemia of myeloid cells. B. Rare types of Leukemia a. Hybrid or mixed-lineage Leukemia: This is chromosome-related Leukemia where part of chromosome 11 translocates to any other chromosome. Children having mixed-lineage Leukemia have a poor prognosis. b. Chronic Myelogenous Leukemia: This is slow-growing Leukemia of myeloid cells. c. Chronic lymphocytic Leukemia (CLL): CLL is very rare in children. This is the slow-growing Leukemia of lymphoid cells. d. Juvenile myelomonocytic Leukemia (JMML): This is a scarce type of childhood leukemia where WBC production in bone marrow is severely dysregulated. Diagnosis of Childhood Leukemia There are various tests to diagnose and confirm childhood leukemia. These tests also help in classifying the type of Leukemia. The initial tests include: a) Blood tests to measure the number of blood cells and see how they appear. b) Biopsy and Bone marrow aspiration test: To confirm Leukemia, a tissue sample is usually taken from the pelvic bone. c) Spinal Tap test or Lumbar puncture: This test is done to know the spread of cancer cells in the fluid (cerebrospinal fluid) present in the spinal cord or brain. These tests also determine the method of treatment to be followed. Risk factors of Childhood Leukemia More study is needed to explore the possible reasons, but few of them are environmental factors like exposure to radiation, smoking, genetic factors, inherited problems related to immune systems, etc. Treatment of Childhood Leukemia: Once the oncologist confirms the diagnosis, the child will undergo chemotherapy medicines. In highly developed countries, the cure rate for ALL (Acute lymphoblastic leukemia) is more than 80–90%, and for acute myeloid Leukemia, it is more than 60–70%. In developing countries, poor accessibility or affordability, malnutrition, poor tolerability to treatment, and delayed diagnosis bring down the cure rate to almost 70% in ALL and around 50% in AML. a) Chemotherapy: Chemotherapy uses powerful chemicals and is done to target and kill cancerous cells. Chemotherapy works throughout the body. b) Blood Transfusion: This is a process of transferring healthy blood components into a patient’s blood circulation system intravenously. This process helps in replacing red blood cells, platelets, and other blood components. c) Radiation Therapy: This is also known as Radiotherapy or RT or XRT. This therapy uses a beam of ionizing radiation to kill the cancer cells. d) Bone Marrow Transplant: BMT is performed to replace damaged or destroyed bone marrow. In this process, blood stem cells are transplanted into the circulation. Later on, these blood stem cells reach the bone marrow area to produce and promote new blood cells. Treatment of Relapsing Leukemia Despite chemotherapy, around 20% of ALL and about 40–50% of AML can come back with the disease within two to five years of initial diagnosis. This reoccurrence of infection is called relapse. Again, these children will go through a similar test like complete blood count, bone marrow evaluation to confirm the deterioration. After confirmation, they will have to undergo a higher dose of chemotherapy of a different combination or Bone Marrow Transplant. You can consult a well-experienced oncologist, or you can consult online on consultancy websites like Practo, DoctoriDuniya, etc. At DoctoriDuniya, You can book an appointment online with an oncologist or cancer specialist 24X7, with eOPd and an e-prescription facility. The cancer doctor may ask about the family history of the problem and symptoms associated with the disease. At DoctoriDuniya, you can download DoctoriDuniya — Free Medical App and create your online Personal Medical Account called NAINI. Here you can avail free follow-ups and online doctor consultation with oncologist or cancer specialist at NAINI.