The Joy of Exercise

The Clam, Single Leg Circles, Inner Thigh Lift and Bicycle exercises can all be linked together for a total leg toner. First work through all four exercises with one leg, then repeat the sequence on the other side.

The Clam

Start in the Side-Lying Breathing position. Hold your waist up off the floor through the activation of the Abdominal and Pelvic girdles.

Place your upper hand in front of the chest for extra stability if needed.

1. Inhale, hunch the upper shoulder towards the ear, shortening the neck muscles.
2. Exhale, slide the shoulder away from the ear, lengthening the neck; maintain this position.
3. Inhale to prepare.
4. Exhale, navel to spine, maintaining neutral spine. Keep the feet together, open the knee towards the ceiling and squeeze the butt — no movement in the pelvis.
5. Inhale, release back down. Repeat 10-20 times each side.

Both the deep and superficial buttock muscles are toned and strengthened, while the inner and outer thighs are firmed in this exercise, helping to stabilize the pelvis and hips.

Side Leg Circles

Start in Side-Lying Breathing position, the lower knee bent, the heel in line with the buttocks. Extend the top leg long with the toe softly pointed.

1. Inhale to prepare.
2. Exhale, navel to spine, and begin to draw small circles with the top leg in one direction 10 times, breathing into it.
3. Reverse rotation.

Variation

1. If comfortable, take circle wider, keeping pelvis stable, and reverse rotation.
2. Inhale, release the leg back down.

As you circle the upper leg, you limber and strengthen that hip joint, firming the buttocks and the side of the leg, creating definition in them.

Inner-Thigh Lift

Start in the Side-Lying Breathing position. This time bend the top leg, taking hold of the ankle, and place the foot onto the floor. If this is uncomfortable, rest the top knee onto your cushion. Extend the bottom leg long and flex the foot. Anchor the shoulders away from the ears.

1. Inhale to prepare.
2. Exhale, navel to spine, pull up on the pelvic floor then lift the lower leg, activating the inner thigh. Make sure to engage the abdominals, pelvic floor and inner thighs as these three work together. Do not leave one behind.
3. Inhale, release but do not collapse.
4. Repeat 10-20 times both sides.

This exercise specifically targets the pelvic floor and inner thigh muscles, firming and strengthening the inside of the leg. The side abdominals work strongly to stabilize the body, enhancing the body’s corset.

Bicycle

Start in Side Leg Circles position.

1. Inhale, draw the knee into the chest.
2. Exhale, draw the navel to spine and extend the leg forwards in line with hip, flex the toes then sweep the leg down keeping it parallel to the floor.
3. Inhale, extend the leg past the hip, behind the body, and point the toes, just like riding a bicycle.
4. Repeat 10 times each side.

Variation

Hold the heel towards the buttocks for 5 breaths, stretching out the front of the thigh. All of the leg is toned and the hip joint is mobilized as you practice this exercise. This creates stability around the pelvis, promoting co-ordination.

Prone Butt Strengthener

Lie on your stomach, making sure you are comfortable (you can lie over your flat pillow if necessary). Place one hand onto the other, then rest the forehead down, maintaining length in the neck, again sensing your neutral spinal position.

Sense for a moment how, in this position, the breath moves through the body.

On the inhale the breath elongates and lengthens the spine and on the exhale the spine condenses and compresses, especially felt in the lower back area. Observe this for 5 breaths.

1. Inhale to prepare.
2. Exhale, draw the navel up off the floor engaging the pelvic floor muscles by pushing the pubic bone slightly into the floor. Sense the stability this creates around the pelvis and the lower back.
3. Repeat 5 times to sense how the breathing system functions against gravity in this position.
4. Exhale, draw the heels together, also squeezing the buttocks and legs together, the feet will hover an inch off the floor.
5. Inhale, allow the feet and legs to release and naturally roll outward, pigeon-toeing the feet.
6. Repeat 5-10 times.

Variation

1. On your next exhale, simply lift the legs a little way off the floor, keeping them together and active, kneecaps lifted. The focus is not how high you can lift the legs but how far you can extend and elongate out from the hips.
2. Inhale, release.
3. Repeat 5-10 times.
4. Inhale, release into Virasana (forward).

This pose targets the deep rotators of the hips, which are largely ignored in mainstream exercise. These muscles play an essential role in pelvic stability, aiding balance and co-ordination during walking, running, and all dynamic activities. The muscles of the hips are firmed, while the buttocks are toned, creating definition in the legs.

Virasana (Forward)

Starting in Child pose, take the knees apart slightly (this helps to stabilize the body for the lateral stretch).

1. Inhale to prepare.
2. Exhale, extend both arms in front of the body, reaching through the fingers and activating the arms.
3. Hold for 8 breaths and surrender into the pose.
4. Variation
5. Add a lateral stretch if desired.
6. Exhale, walk the hands to the right, taking the spine and pelvis with you until you feel a stretch down the left side of your torso. Keep the navel drawing up: this gives the body room to bend while protecting the lower back.

This pose stretches the buttocks, lower and mid-back, the shoulders and arms. It is a rejuvenating resting pose which soothes and calms the nervous system. The lateral variation stretches the muscles that run vertically along the spine, stimulating the kidneys and aiding in detoxification.

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Category: Exercise, Workout, Yoga, gym

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