In this Pilates lesson we will learn how to tone the pelvic floor and inner thigh with a series of targeted exercises. All we need, in addition to the mat, is a pillow to be placed under the lumbar area.
Exercises
- clam or butterfly opening X 8
- right leg extension + butterfly opening X 8
- left leg extension + butterfly opening X 8
- leg extension + butterfly opening X 8
- butterfly legs right + left alternate leg opening X 8
- butterfly legs leg opening + closure on the mat X 8
- lie down on the ground resting on your elbows
- clam or butterfly opening X 8
- right leg extension + butterfly opening X 8
- left leg extension + butterfly opening X 8
- leg extension + butterfly opening X 8
- butterfly legs right + left alternate leg opening X 8
- butterfly legs leg opening + closure on the mat X 8
- lie on the ground with your knees bent
- knees raised to Clam table or butterfly opening X 8
- elongation towards the top of the right leg + butterfly opening X 8
- elongation towards the upper left leg + butterfly opening X 8
- elongation towards the top of the legs + butterfly opening X 8
- butterfly legs right + left alternate leg opening X 8
- butterfly legs leg opening + upward closing X 8
- twist (cross) legs X 8
- pelvic floor stretch, adductor stretch, piriformis stretch
