This classic core movement works double-duty as an inner-thigh exercise. To increase adductor engagement, perform the move with your heels together and toes apart (known as a Pilates "V"), picturing yourself holding a grain of sand between your feet, suggests Henderson. You can also place a small stability ball between your heels and ankles and squeeze the ball as you lower and lift, she adds.
- Lie face-up on the floor with your gaze toward the ceiling, legs fully extended and glued together, and arms resting flat on the floor. Engage your core by bracing as if someone is about to punch you in the gut.
- On an exhale, drive both of your legs up toward the ceiling. Your ankles, knees, and hips should be stacked. If you have tight hamstrings, bend your knees slightly. Inhale. This is the starting position.
- On an exhale, press your palms into the floor and drive your hips up toward the ceiling, allowing your butt to lift off the floor slightly and toes to align with your chest.
- On an inhale, reverse the movement, lowering your butt back to the floor and stacking your ankles, knees, and hips.
Do 10 to 12 reps.
