How You Can Do Inner Leg Lifts in Bikram yoga

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Hey. I’m Layla and I’m going to show you the kneeling leg lift..
So, you’re going to be down on your mat or floor, wherever you want to be. We’re going to start off kneeling on our hands and knees..
You’re going to make sure that your shoulders are aligned with your wrists in this positioning and your hips are over your knees here..
So, we’re going to start off with the left leg. We’re going to take the left leg out to the side and we’re just going to do a leg lift out to the side from here..
So, you’re going to bring that leg up, down. Just like this. Up and down. Up and down..
So, in this position you really want to be sure to keep most of the weight on the left side of your body if you’re working the left leg. The tendency is for most people to bring their body weight to the opposite side which is going to take the tension off the leg that you’re working..
So, you want to keep the tension focused on the glut, the hip area. Right here. This is all that’s working..
So, make sure you keep most of the weight on the left side of your body if you’re working the left leg. Take that leg up and down. Up and down. Just like that..
A tip that I give. If this is too hard to keep the weight on the left side, just place both hands together and same thing. Just so that the tension remains on the glut and the hip area of the leg that you’re working..
And then same thing thing other side. Take those hands over to the other side. You’re going to take that leg up and down. Up and down. Just like that. And this exercise really targets the hip and the glut area here..
And that’s how you do a kneeling leg lift.

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Pilates Inner Thigh Lifts

Work out your thighs with inner thigh lift exercises. Learn how to increase muscle strength and flexibility with this training video.

Watch more How to Do Physical Therapy Exercises for the Knees videos: http://www.howcast.com/videos/510317-How-to-Do-a-Side-Lying-Inner-Thigh-Leg-Lift-Knee-Exercises.
Learn how to do a side lying inner thigh leg lift in this Howcast video about physical therapy exercises for the knees..
Hi, my name is name is Eric Sampson, and I want to talk a little bit about how to do an inner thigh lift in side lying. It’s a great exercise, and it is often not done in the clinic as well as in the general population enough. It is a very important exercise if you want to keep the balance in your knee..
The knee has four sides basically to it, and there are muscles on all four sides. But we tend to exercise the front and the back a little bit too much, and we tend to not exercise the sides enough. This is a great one to do. It requires very little weight or very little equipment, and it is an important exercise, because it has attachments that the exercise you’re going to be using the muscles of your inner thighs, the VMO especially, which is a very important muscle protecting your knee, especially when you’re in the presence of degeneration in the knee, like meniscal tears or tendonitis..
The inner thigh lift is a very difficult exercise to set up, but once you’re set up, I think it’s a very important exercise, and definitely worth doing about 2 to 3 sets of 10 on alternating days, to balance out your workout..
The key is to get your top leg out of the way. It’s a little tricky, if you have tight hips. But once you get the leg out of the way, it’s real simple at that point, to try to tighten up your knee down here and then lift it about two or three inches off of the floor..
So again, give it a try. Good. Hold it for just two seconds, and right back down. Up again. Right back down. So this is definitely working your inner thigh muscles, the adductor group of your hip, but also the vastus medialis oblique, or your VMO which is the medial portion of your quadriceps. A very important muscle in protecting your knee from damage, as well as once you already have damage, trying to restore the function of your knee..
You can progress to an ankle weight, or you can simply just do more reps or hold it for longer to progress the exercise.

Today’s workout is specifically focused on isolating the inner thigh muscles. I want you to pay close attention to the placement of my feet, my knees, and my legs if you truly want to get the most effective inner thigh workout possible! Your form and your technique is crucial in this at home, equipment free Pilates thigh workout routine!
In your full length 20 minute workout, we will be doing these 20 inner thigh exercises!
1. Plie squat.
2. Heel raise plie right.
3. Heel raise plie left.
4. Double raise plie.
5. Double raise plie pulse.
6. Inner thigh flexed pulse right.
7. Inner thigh pointed pulse right.
8. Inner thigh circles front right.
9. Inner thigh circles back right.
10. Inner thigh flexed pulse left.
11. Inner thigh pointed pulse left.
12. Inner thigh circles front left.
13. Inner thigh circles back left.
14. Sideways scissors.
15. Leg circles right, out.
16. Leg circles right, in.
17. Leg circles left, out.
18. Leg circles left, in.
19. Butterfly bridge.
20. Butterfly bridge pulse.
This workout is not easy! But guess what? It’s super effective, and super fun to follow along at home. You’ll get stronger each time you do it. If you need to take a break, take a quick one, and come right back in. You will get STRONGER and BETTER each time you complete this inner thigh isolation workout. Good luck!
Love, Cassey.
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My yoga mat is from: http://www.popflexactive.com.
******.
Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. As the creator behind Blogilates, the #1 female workout channel on YouTube, she’s transformed millions of lives through helping them achieve their strength and weight-loss goals. She focuses on making fitness fun and the results are evident. Cassey’s unique exercise format, POP Pilates©, which launched as a workout video on YouTube in 2009, has become a live group exercise class that can be taken at gyms all over the world with over 4,000 POP Pilates classes being taught monthly. Her authenticity continues to shine through, making her one of the most relatable fitness icons online and beyond. She’s also the author of the best-selling book, Hot Body Year Round and is the designer of her own activewear line, POPFLEX..
With a wide range of free workout videos available, Cassey’s channel focuses on ab exercises, butt & thigh exercises, arm exercises, pilates, cardio routines, fat burning workouts, high intensity interval training workouts (HIIT), stretching and flexibility routines and so much more!
***.
DISCLAIMER:
Blogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program..
You should be in good physical condition and be able to participate in the exercise..
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Blogilates and oGorgeous Inc. from any and all claims or causes of action, known or unknown, arising out of Blogilates’ and oGorgeous Inc.’s negligence.

I wanna show you guys these five thigh isolation exercises, BUT there’s a twist! They’re all variations of one magical squat… the plié squat! Mind. BLOWN!
These five moves will all be weightless and standing no shoes required and can be done at home! We’re targeting your abductor muscles to isolate and tighten up your inner thighs! Are you ready for seven and a half straight minutes of squats? Woo!
1. Plié.
2. Plié heel lift (right).
3. Plié heel lift (left).
4. Alternating plié heel lift.
5. Elevated plié pulse.
Workout starts at 1:20!
Here is where I get all of my music! Epidemic Sound: https://goo.gl/Nj4ZMg.
My outfit & yoga mat are from: http://www.popflexactive.com.
******.
Cassey Ho is an award-winning fitness instructor, entrepreneur and online personality. As the creator behind Blogilates, the #1 female fitness channel on YouTube, she’s transformed millions of lives through helping them achieve their strength and weight-loss goals. She focuses on making fitness fun and the results are evident. Cassey’s unique format, POP Pilates©, which launched as a workout video on YouTube in 2009, has become a live fitness class that can be taken at gyms all over the world with over 3,000 POP Pilates classes being taught monthly. Her authenticity continues to shine through, making her one of the most relatable fitness icons online and beyond. She’s also the author of the best-selling book, Hot Body Year Round and is the designer of her own activewear line, POPFLEX..
With a wide range of free workout videos available, Cassey’s channel focuses on ab exercises, butt & thigh exercises, arm exercises, pilates, cardio routines, fat burning workouts, high intensity interval training workouts (HIIT), stretching and flexibility routines and so much more!
***.
DISCLAIMER:
Blogilates and oGorgeous Inc. strongly recommend that you consult with your physician before beginning any exercise program..
You should be in good physical condition and be able to participate in the exercise..
You should understand that when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Blogilates and oGorgeous Inc. from any and all claims or causes of action, known or unknown, arising out of Blogilates’ and oGorgeous Inc.’s negligence.