( INNER THIGH LIFTS )

VARIATIONS

Resistance can improve the quality of this exercise by helping recruit your stabilizing muscles, focusing muscle control, and assisting with proper alignment. Keeping your forearm flat on the floor can also help increase your range of motion.

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WITH A SMALL PILATES BALL

1. Lie on your right side with your head resting in your right hand and your left hand flat on the floor. Place a small Pilates ball between your ankles.

2. Raise your legs 3 to 6 inches off the floor. Hold this position and squeeze the ball 10 times. Lower your legs to the floor. Repeat these steps on your left side.

ON YOUR FOREARM

In step 1, place your right forearm flat on the floor. Bend your left knee and place your left foot flat on the floor in front of your right knee.

In step 2, pulse your right leg up and down for 10 seconds. Continue with the remaining text.

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WITH THE MAGIC CIRCLE

1. Lie on your right side with your head resting in your right hand and your left hand flat on the floor. Place the Magic Circle between your ankles.

2. Press into the Magic Circle with both legs. Hold this position for 3 seconds. Repeat these steps on your left side.