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#adductors medias

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Me training legs and glutes with a uti....you get that extra burst of #cardio sprinting up and down the stairs in between sets of squats, #Romaniandeadlifts, #lunges, #barbellglutebridges etc to pee 😒😂. Got it done nonetheless!
Started off with 15mn on the elliptical then hit the #quads #hamstrings #adductors #abductors and #glutes. Finished it off with some stretching.

#circuittraining #weighttraining #weightlifting #bodybuilding #strengthbuilding #bikinibodybuilding #tummytuck #homegym #fitover40 #humpday
Me training legs and glutes with a uti....you get that extra burst of #cardio  sprinting up and down the stairs in between sets of squats, #Romaniandeadlifts , #lunges , #barbellglutebridges  etc to pee 😒😂. Got it done nonetheless! Started off with 15mn on the elliptical then hit the #quads  #hamstrings  #adductors  #abductors  and #glutes . Finished it off with some stretching. #circuittraining  #weighttraining  #weightlifting  #bodybuilding  #strengthbuilding  #bikinibodybuilding  #tummytuck  #homegym  #fitover40  #humpday 
This exercises is Great for recruiting the adductors, core, and single arm scap stability. #workout #scapula #core #adductors #challengeyourself #pfs #stability #getstrong #golfer #golfworkout @golferswholift @pfsgolf
January 17 // Daily Routine
1. Extended Arm Lizard
2. Triceps LAX Smash
3. Wall splits
A great routine to open the groin, arms, and hips! Get after it!
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#FINUMED #mobility #mobilitywod #prehab #rehab #flexibility #movement 
#injuryprevention #strengthandconditioning #stretching #fitness 
#functionalfitness #functionaltraining #hips #shoulders #triceps #adductors 
#groin
C O N N E C T I N G  #arms to the #core.  Snippet from one of my favorite flows with arms in straps.  Strengthening the #abdominals, leg #abductors and #adductors while teaching pelvic-lumbar stabilization in neutral. 💪🏽 #reformerflow #armsinstraps #reformerpilates #pilates #strength #coordination #control #healthylifestyle #northshoreoahu #hawaii #sunsetbeachpilates
#waybackwednesday 
Enjoy this sloppy amrap! ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ ▪️▪️▪️
✔️AMRAP for Sumo, selected 515 and achieved 11 (Whiskey involved)
✔️Squat came to just hitting 405 x 6 because my soul vanished
✔️Then I hit my (Hip Extensors) bikini competition workout!

#amrap #deadlift #sumodeadlift #whiskeydeadlifts #whiskey #deathlift #squats #deadbody #rehab #prehab #friday #glutes #fitness #bikini #adductors #usapl #npc #soulless
#waybackwednesday  Enjoy this sloppy amrap! ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️ ▪️▪️▪️ ✔️AMRAP for Sumo, selected 515 and achieved 11 (Whiskey involved) ✔️Squat came to just hitting 405 x 6 because my soul vanished ✔️Then I hit my (Hip Extensors) bikini competition workout! #amrap  #deadlift  #sumodeadlift  #whiskeydeadlifts  #whiskey  #deathlift  #squats  #deadbody  #rehab  #prehab  #friday  #glutes  #fitness  #bikini  #adductors  #usapl  #npc  #soulless 
Does anyone have a Hip Adduction Machine in their house? No of course you don’t, I honestly don’t know anyone that does! So how else can we still workout our precious, I wish you’d never touch, inner thighs? With a band!
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Use a loop band, slide one end of it under a table or sturdy chair and the other end around your ankle. Step out from the table, making sure the table is on the same side as the leg you are working. Hold on to a chair or wall for balance. Pull your ankle towards your planted foot and crossing it over your planted foot while contracting your inner thigh, or Adductors. Return to start position and repeat.
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Feel the 🔥 do 3 sets of 12 reps each leg, resting 45 sec between each set! #adductors #innerthigh #innerthighworkout #mobility #exercise #exerciseinstruction #exerciseoftheday #exercisetips #exercisetime #exercisemedicine #workouttip #workoutinside #workoutset
Does anyone have a Hip Adduction Machine in their house? No of course you don’t, I honestly don’t know anyone that does! So how else can we still workout our precious, I wish you’d never touch, inner thighs? With a band! • Use a loop band, slide one end of it under a table or sturdy chair and the other end around your ankle. Step out from the table, making sure the table is on the same side as the leg you are working. Hold on to a chair or wall for balance. Pull your ankle towards your planted foot and crossing it over your planted foot while contracting your inner thigh, or Adductors. Return to start position and repeat. • Feel the 🔥 do 3 sets of 12 reps each leg, resting 45 sec between each set! #adductors  #innerthigh  #innerthighworkout  #mobility  #exercise  #exerciseinstruction  #exerciseoftheday  #exercisetips  #exercisetime  #exercisemedicine  #workouttip  #workoutinside  #workoutset 
🔴Training is not always about how much sweat you can muster up. It’s about honing in on the weaknesses and building stability around the strengths. Sometimes the greatest amount of work done doesn’t look like much, but the activation is off the charts. 💥

@dustin_rall 
#golf #rotation #bands #adductors #bottomsup #kettlebellworkout #weakness #buildingstrength #findingbalance #coreworkout #skill #train #foundation #achieve #growth #isometric
I had every intention of trying some waist loaded squats like @chris.lowndes suggested yesterday, but then this happened. 
Loaded froggers. Felt excellent. 
#adductors #groin #froggers #stretch #pelvictilt #load #band #benches #thinkmovement
115kg for 3 today with some dead weights instead 😁 
Also happy that my hammies have finally made an appearance YES HELLO GOOD TO FINALLY SEE YOU 👋

#deadlift#pb#progress#hamstrings#adductors#gettingstronger#gettingleaner#powerlifting#strengthtraining#fitfam#motivation#humpday#girlswholift
After workout stretch as important as the workout itself 🤸🏽‍♀️ @virginactiveuk #stretching #legsday #adductors #abductors #gymgirl #gymlife #workout #workhard #fitnessgoals
#Chaos on the water for these three strong ladies challenging their #balance #core and #coordination at this mornings @floatdxb class taught by moi 💦 Classes still only Aed50 for the rest of January #adductors #thighworkout #yourewelcome #floatdubai #floatuae #bogafit #bogafitmat #bogayoga #Pilates #pilatesindubai #phoenixrisingdubai #workout 
#fitness #pool #strong 
#fitnessindxb #guavapassme #whatsondubai
Love the versatility of a toning circle. We'll be using this more over the coming weeks to add challenge to some exercises my classes already know well.

If you end up wanting to buy one, I recommend this brand - a bit more expensive but lasts better. 
#Pilates #stretch #strengthen #bodycontrolpilates #magiccircle #toningcircle #sissel #adductors #tryit
OBLIQUES 🔥 My theme for Jan. is #pilatesmat with props to add an extra #challenge to the mat #workout. Today, I add a #pilatesball to challenge my #adductors while doing the #pilates #sidebendmermaid #exercise which is great for the #obliques i.a.. You may, of course, do this exercise without using the props. 
1. Place a Pilates ball in between your ankles and position yourself in a side plank position with the R hand and foot in the mat and L hand held up towards the ceiling. 
2. Breathe in. Keep both legs straight and ball, #core and #glutes held tight throughout the exercise to help your balance. 
3. Exhale and lower your L arm to the L hip while lowering the R hip, barely touching the mat. Follow the L arm with your gaze. 
4. Breathe in and raise the L arm and the R hip back to starting position. 
5. Exhale and swoop your L arm up and over your head while pushing L hip up towards the ceiling. Follow your L arm with your gaze. 
6. Breathe in and move your L arm and L hip back to starting position. 
7. Repeat step 3-6 two to six times, switch to other side. 👉🏻 If you have wrist/shoulder issues, you may stand on your R forearm instead of your R hand, and or lower your hip only 1/2 way down to the mat during step 3. Please contact your Dr. to see if this exercise is for you.

Whatever challenge you might be facing, THERE IS ALWAYS A WAY TO DO SOMETHING RATHER THAN NOTHING! Become #aware of what #alternatives you have to take #action! 📲 Need guidance? DM me for online #coaching and or join my Pilates classes. 💻 Check my class schedule and coaching services at http://www.wellnesslieswithin.com/services.html

I WILL TRAIN YOUR BODY & COACH YOUR MIND! 
#bewell #wellnesslieswithin #wellness #healthandwellness #health #lifecoaching #personaltraining #diagnosis #scleroderma #systemicsclerosis
OBLIQUES 🔥 My theme for Jan. is #pilatesmat  with props to add an extra #challenge  to the mat #workout . Today, I add a #pilatesball  to challenge my #adductors  while doing the #pilates  #sidebendmermaid  #exercise  which is great for the #obliques  i.a.. You may, of course, do this exercise without using the props. 1. Place a Pilates ball in between your ankles and position yourself in a side plank position with the R hand and foot in the mat and L hand held up towards the ceiling. 2. Breathe in. Keep both legs straight and ball, #core  and #glutes  held tight throughout the exercise to help your balance. 3. Exhale and lower your L arm to the L hip while lowering the R hip, barely touching the mat. Follow the L arm with your gaze. 4. Breathe in and raise the L arm and the R hip back to starting position. 5. Exhale and swoop your L arm up and over your head while pushing L hip up towards the ceiling. Follow your L arm with your gaze. 6. Breathe in and move your L arm and L hip back to starting position. 7. Repeat step 3-6 two to six times, switch to other side. 👉🏻 If you have wrist/shoulder issues, you may stand on your R forearm instead of your R hand, and or lower your hip only 1/2 way down to the mat during step 3. Please contact your Dr. to see if this exercise is for you. Whatever challenge you might be facing, THERE IS ALWAYS A WAY TO DO SOMETHING RATHER THAN NOTHING! Become #aware  of what #alternatives  you have to take #action ! 📲 Need guidance? DM me for online #coaching  and or join my Pilates classes. 💻 Check my class schedule and coaching services at http://www.wellnesslieswithin.com/services.html I WILL TRAIN YOUR BODY & COACH YOUR MIND! #bewell  #wellnesslieswithin  #wellness  #healthandwellness  #health  #lifecoaching  #personaltraining  #diagnosis  #scleroderma  #systemicsclerosis 
Symptoms of Gilmores groin include groin pain that's increased by running, sprinting, twisting and turning. After training the athlete may be stiff or sore. The day after training or playing the athlete may have groin pain when turning or even getting out of a car. Coughing and sneezing may also cause groin pain.

It is claimed that in 30% of athletes there is a history of sudden injury but the majority indicate it to be a gradual overuse injury.
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🎾🎾🎾🎾🎾🎾🎾
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درد ناحیه کشاله(gilmores. Groin )عبارتند از درد کشاله ران که با رانندگی، کشش، چرخاندن  افزایش می یابد. پس از تمرین ورزشکار ممکن است سفتی و درد داشته باشد. روز بعد از تمرین یا بازی ورزشکار ممکن است هنگام چرخیدن یا حتی خروج از ماشین درد کشاله ران را حس کند. همچنین سرفه و عطسه  ممکن است باعث درد کشاله ران شود.  تحقیقات نشان داده است که در 30٪ ورزشکاران سابقه آسیب ناگهانی وجود دارد، اما اکثریت آن را آسیب پذیری بیش از حد تدریجی می دانند. .

#qoad #abdomen #adductors #rehab #physioterapy #energyphysio #exercise #medicine 
#کشاله_ران #شکمی #عضله_پا #عضلات #فیزیوتراپی #آناتومی #ورزشی #درمان #درمانی👌 #پزشکان_متخصص #پزشکان_برتر
Symptoms of Gilmores groin include groin pain that's increased by running, sprinting, twisting and turning. After training the athlete may be stiff or sore. The day after training or playing the athlete may have groin pain when turning or even getting out of a car. Coughing and sneezing may also cause groin pain. It is claimed that in 30% of athletes there is a history of sudden injury but the majority indicate it to be a gradual overuse injury. . 🎾🎾🎾🎾🎾🎾🎾 . درد ناحیه کشاله(gilmores. Groin )عبارتند از درد کشاله ران که با رانندگی، کشش، چرخاندن افزایش می یابد. پس از تمرین ورزشکار ممکن است سفتی و درد داشته باشد. روز بعد از تمرین یا بازی ورزشکار ممکن است هنگام چرخیدن یا حتی خروج از ماشین درد کشاله ران را حس کند. همچنین سرفه و عطسه ممکن است باعث درد کشاله ران شود. تحقیقات نشان داده است که در 30٪ ورزشکاران سابقه آسیب ناگهانی وجود دارد، اما اکثریت آن را آسیب پذیری بیش از حد تدریجی می دانند. . #qoad  #abdomen  #adductors  #rehab  #physioterapy  #energyphysio  #exercise  #medicine  #کشاله_ران  #شکمی  #عضله_پا  #عضلات  #فیزیوتراپی  #آناتومی  #ورزشی  #درمان  #درمانی 👌 #پزشکان_متخصص  #پزشکان_برتر 
❗️Roll of the day 🤹‍♀️ Adductors 👆🏼
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You maybe surprised at how tender this area is, so be gentle 👀
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Place toted @yogatuneup balls on a block (or set of books) just above the knee...
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↔️ Start by rolling up and down 1/3 of the inner thigh
⤴️ Then straighten and bend the knee 3-4 times
↕️ Rock forward and back over the balls 3-4 times
🌬Breathe ⬆️ Reposition the balls at the start of 2/3 of the inner thigh and repeat... work your way up.
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#adductors #rollandrelease #myofascialrelease #therolemodel #yogatuneup #themindfulbody #innerthigh #pelvisstability #undosittingdamage #tightadductors #tension #hippain #movement #yoga #selfcare
❗️Roll of the day 🤹‍♀️ Adductors 👆🏼 . You maybe surprised at how tender this area is, so be gentle 👀 . Place toted @yogatuneup balls on a block (or set of books) just above the knee... . ↔️ Start by rolling up and down 1/3 of the inner thigh ⤴️ Then straighten and bend the knee 3-4 times ↕️ Rock forward and back over the balls 3-4 times 🌬Breathe ⬆️ Reposition the balls at the start of 2/3 of the inner thigh and repeat... work your way up. . . #adductors  #rollandrelease  #myofascialrelease  #therolemodel  #yogatuneup  #themindfulbody  #innerthigh  #pelvisstability  #undosittingdamage  #tightadductors  #tension  #hippain  #movement  #yoga  #selfcare 
Last night's leg training (singles and sets of 7)

Hit a 10lbs PR on squats @265(vid 3) after failing 275, but the struggle is so real LOL! I did 8 singles @225/225+ and  two sets of 7 @185 ---not shown.

For sumo I pulled 4 sets of 7@225 and 3 singles @275. The starting position wasn't good, maybe the adductors are a bit tight after rest days or my legs are just dead after squats.

For hamstring accessories I did some leg extensions/curls and stiff leg deads (notice how I put the bar more forward from my legs to activate even more of my hand)

#legs #hams #quads #squats #backsquats #sumo #deadlift #hamstringextension #hamstringcurl #stifflegdeads #adductors
Last night's leg training (singles and sets of 7) Hit a 10lbs PR on squats @265(vid 3) after failing 275, but the struggle is so real LOL! I did 8 singles @225/225+ and two sets of 7 @185 ---not shown. For sumo I pulled 4 sets of 7@225 and 3 singles @275. The starting position wasn't good, maybe the adductors are a bit tight after rest days or my legs are just dead after squats. For hamstring accessories I did some leg extensions/curls and stiff leg deads (notice how I put the bar more forward from my legs to activate even more of my hand) #legs  #hams  #quads  #squats  #backsquats  #sumo  #deadlift  #hamstringextension  #hamstringcurl  #stifflegdeads  #adductors 
🔴Foam Roll:🔴 (adductors)
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Before your workout, and before you stretch, with the condition of not neglecting any areas (especially ones where you look super funny). ➖
When exercising you need to avoid pain, discomfort is welcomed but pain should be avoided. With foam rolling, pain should be sought after. This means you have knots, “trigger points” that need to be dealt with. The form you’ve been striving to perfect, the nagging pains you may have, why one leg is tighter than the other, and why you can’t seem to out-stretch your stiffness may be the suboptimal results of present trigger points. ➖
I roll my inner thighs in 3 sections, dividing the rather long roll into essentially 3 sets of 10 deliberate rolls per section, outer, middle, and the “avoid eye contact” zone.
🔴Foam Roll:🔴 (adductors) ➖ Before your workout, and before you stretch, with the condition of not neglecting any areas (especially ones where you look super funny). ➖ When exercising you need to avoid pain, discomfort is welcomed but pain should be avoided. With foam rolling, pain should be sought after. This means you have knots, “trigger points” that need to be dealt with. The form you’ve been striving to perfect, the nagging pains you may have, why one leg is tighter than the other, and why you can’t seem to out-stretch your stiffness may be the suboptimal results of present trigger points. ➖ I roll my inner thighs in 3 sections, dividing the rather long roll into essentially 3 sets of 10 deliberate rolls per section, outer, middle, and the “avoid eye contact” zone.
#love buying new #gymwear. Tonight at #boxing I tried #aliceliveingxprimark #sportsbra #croppedtop. Looked #amazing with my #gymsharkleggings. My #glutes / #booty coming along nicely as well as #quads and #hamstrings. Got a long way to go on my #adductors and #abductors and also still get to drop #bodyfat to make my #abdominalmuscles #pop.  #practice makes #perfect and #persistenceiskey. #girlswholift #bigthighs #smallwaist #bighips #strongwomen #fitness #fit #girlswithglasses
#love  buying new #gymwear . Tonight at #boxing  I tried #aliceliveingxprimark  #sportsbra  #croppedtop . Looked #amazing  with my #gymsharkleggings . My #glutes  / #booty  coming along nicely as well as #quads  and #hamstrings . Got a long way to go on my #adductors  and #abductors  and also still get to drop #bodyfat  to make my #abdominalmuscles  #pop . #practice  makes #perfect  and #persistenceiskey . #girlswholift  #bigthighs  #smallwaist  #bighips  #strongwomen  #fitness  #fit  #girlswithglasses 
🌟 THIS BOOTS ARE MADE FOR WALKING 🌟 // GREEN STEAMPUNK // shape in construction // MARDI MOTIVATION //Dos, épaules, pecs, bras⛓Love your mind body and soul #musculation #ischios #quadriceps #glutes #bootyworkout #bootyblaster #adductors #abductors #sumosquats #hipthrust #sumodeadlifts #deadlifts #bodyfitness #cardio #gymsouls #girlwhotrain #kettlebell #trainhard #back #triceps #rowing #biceps #bench #fitlive #fitgirl #workout #workoutmotivation #steampunk #green #legging
🌟 THIS BOOTS ARE MADE FOR WALKING 🌟 // GREEN STEAMPUNK // shape in construction // MARDI MOTIVATION //Dos, épaules, pecs, bras⛓Love your mind body and soul #musculation  #ischios  #quadriceps  #glutes  #bootyworkout  #bootyblaster  #adductors  #abductors  #sumosquats  #hipthrust  #sumodeadlifts  #deadlifts  #bodyfitness  #cardio  #gymsouls  #girlwhotrain  #kettlebell  #trainhard  #back  #triceps  #rowing  #biceps  #bench  #fitlive  #fitgirl  #workout  #workoutmotivation  #steampunk  #green  #legging 
On the topic of Adductors... 🤓
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💡Sitting cross legged is a pretty common daily position for most of us ❌ but like anything, doing it for too long could be causing imbalance ⚖️ specifically the shortening of your adductors 💡
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Notice how often you sit habitually and try and change it up regularly 🔃
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➕ Excellent adductor roll out coming your way...
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#adductors #crosslegged #breakthehabit #balance #rebalance #tightadductors #posture #yoga #functional #movement #sitting #themindfulbody #therollmodel
On the topic of Adductors... 🤓 . 💡Sitting cross legged is a pretty common daily position for most of us ❌ but like anything, doing it for too long could be causing imbalance ⚖️ specifically the shortening of your adductors 💡 . Notice how often you sit habitually and try and change it up regularly 🔃 . ➕ Excellent adductor roll out coming your way... . . #adductors  #crosslegged  #breakthehabit  #balance  #rebalance  #tightadductors  #posture  #yoga  #functional  #movement  #sitting  #themindfulbody  #therollmodel 
#legday I got a killer #pump started with 2  #trisets 3 #dropsets of #legextension #lyinghamstringcurls and #adductors reps 12-15 each set , then #squats 12-15 and #legpress for 50-60reps and #walkinglunges 25reps 3sets . Last but not least #straightlegdeadlifts 15-20 and halfrep #singlelegextension 20 reps and 3drop sets 15-25 reps of #seatedcalfraises 3 total sets ... that’s first #legworkout in 7 weeks I could call a solid leg workout .... #flex #fitguys #fitgirl #fitfam #bodybuilding #bodybuildingmotivation #quadsweep #bootygainz #hamstrings #comingbacktolife #mensphysique #womensphysique #focused #goals #bulking #bulkingseason
#legday  I got a killer #pump  started with 2 #trisets  3 #dropsets  of #legextension  #lyinghamstringcurls  and #adductors  reps 12-15 each set , then #squats  12-15 and #legpress  for 50-60reps and #walkinglunges  25reps 3sets . Last but not least #straightlegdeadlifts  15-20 and halfrep #singlelegextension  20 reps and 3drop sets 15-25 reps of #seatedcalfraises  3 total sets ... that’s first #legworkout  in 7 weeks I could call a solid leg workout .... #flex  #fitguys  #fitgirl  #fitfam  #bodybuilding  #bodybuildingmotivation  #quadsweep  #bootygainz  #hamstrings  #comingbacktolife  #mensphysique  #womensphysique  #focused  #goals  #bulking  #bulkingseason 
Groin injuries have been associated with weak hip muscle strength, especially during deceleration sporting activities 🎿
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A 2017 study revealed that simply adding the 'Copenhagen adduction' exercise to a warm-up routine for #soccer ⚽ athletes significantly increased eccentric hip adduction strength (Haroy J, et al., 2017)
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This particular #exercise was performed 3 times a week for period of 2 months
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#techniquetuesday #groininjury #groinstrain #adductors #stability #mobility #rehab #fifa #strengthening #physiotherapist #chiropractor #rehablife #copenhagen #sportsinjury #phpclinic #bolton #brampton #vaughan
Groin injuries have been associated with weak hip muscle strength, especially during deceleration sporting activities 🎿 . . A 2017 study revealed that simply adding the 'Copenhagen adduction' exercise to a warm-up routine for #soccer  ⚽ athletes significantly increased eccentric hip adduction strength (Haroy J, et al., 2017) . . This particular #exercise  was performed 3 times a week for period of 2 months . . . . . #techniquetuesday  #groininjury  #groinstrain  #adductors  #stability  #mobility  #rehab  #fifa  #strengthening  #physiotherapist  #chiropractor  #rehablife  #copenhagen  #sportsinjury  #phpclinic  #bolton  #brampton  #vaughan 
Leg day today. Trying a different approach. Haven’t been doing much leg work due to sore knees & achilles. But after my physio appointment yesterday it’s given me the confidence to try increasing leg work again. Today was dynamic stretches ✅ Warming up on the arc machine ✅ Then supersets with adductors/abductors on the resistance machine. 3 sets/12 reps ✅ Instead of a rest between I did 1 minute of Kettlebell swings to keep my heart-rate up ✅ Followed this with a full pyramid on the leg press ✅ Then Swiss Ball hamstring curls 3 sets/10 reps ✅ Dead bugs with toe taps 3 sets/20 reps ✅. Also did my physios calf strengthening exercises. Followed all this with static stretches concentrating on legs 😊 Still not going overboard as my achilles is still ‘remodelling’ & knees are still a bit painful. Strengthening the calf muscle will help reduce stress on my achilles, and strengthening my leg ( & butt!) muscles will help support the knees. 🏋️‍♀️
Leg day today. Trying a different approach. Haven’t been doing much leg work due to sore knees & achilles. But after my physio appointment yesterday it’s given me the confidence to try increasing leg work again. Today was dynamic stretches ✅ Warming up on the arc machine ✅ Then supersets with adductors/abductors on the resistance machine. 3 sets/12 reps ✅ Instead of a rest between I did 1 minute of Kettlebell swings to keep my heart-rate up ✅ Followed this with a full pyramid on the leg press ✅ Then Swiss Ball hamstring curls 3 sets/10 reps ✅ Dead bugs with toe taps 3 sets/20 reps ✅. Also did my physios calf strengthening exercises. Followed all this with static stretches concentrating on legs 😊 Still not going overboard as my achilles is still ‘remodelling’ & knees are still a bit painful. Strengthening the calf muscle will help reduce stress on my achilles, and strengthening my leg ( & butt!) muscles will help support the knees. 🏋️‍♀️
boxsquat jump stationary. 
Muscles uses: #glutes #hamstrings #quads #calves #lowerback #core #adductors #abs 
I used #hipcircle for added bonus 
I know I look like a robot with my form 😂

Always keep core stable while performing (tighten core). #workout #fitness #fit #excercise #healthylifestyle #instafit #instafitness
Leg Triple Set that sure to burn. Do all 3 moves back to back. Rest for 45-60sec and repeat. 3-5 rounds.

Move1: 10 reps for all 3 positions, for a total of 30.
Move2: 12-15 reps each leg
Move3: 10 sumo squat @ full ROM, follwed by 10 pulses

#adductors #laterallunges #sumosquats #sumosquatpulses #glutes #hammies #quads #innerthigh #fitmom #momof2 #gymrat
🌟 THIS BOOTS ARE MADE FOR WALKING 🌟 // GREEN STEAMPUNK // shape in construction // MARDI MOTIVATION //Dos, épaules, pecs, bras⛓Love your mind body and soul #musculation #ischios #quadriceps #glutes #bootyworkout #bootyblaster #adductors #abductors #sumosquats #hipthrust #sumodeadlifts #deadlifts #bodyfitness #cardio #gymsouls #girlwhotrain #kettlebell #trainhard #back #triceps #rowing #biceps #bench #fitlive #fitgirl #workout #workoutmotivation #steampunk #green #legging
🌟 THIS BOOTS ARE MADE FOR WALKING 🌟 // GREEN STEAMPUNK // shape in construction // MARDI MOTIVATION //Dos, épaules, pecs, bras⛓Love your mind body and soul #musculation  #ischios  #quadriceps  #glutes  #bootyworkout  #bootyblaster  #adductors  #abductors  #sumosquats  #hipthrust  #sumodeadlifts  #deadlifts  #bodyfitness  #cardio  #gymsouls  #girlwhotrain  #kettlebell  #trainhard  #back  #triceps  #rowing  #biceps  #bench  #fitlive  #fitgirl  #workout  #workoutmotivation  #steampunk  #green  #legging 
Getting to the end of anatomy challenge .#anatomy #challenge continues @pencil_kings #gesturedrawing #stickfigure #anatomyart #anatomy #challenge continues @pencil_kings #triceps #biceps #flexors #ridge #abs #obliques #deltoids #achilles #calfmuscle #quads #hamstrings #adductors #itband #glutes
Ever wandered what those little circles are for? 
Adductor Strength 💪🏽
Your adductors are made up of 5 muscles - it is important to ensure they are both flexible and strong!
Having two main actions:
👉🏽hip adduction
👉🏽Stabilisation of the knee when hamstrings are engaged
It is essential the adductor muscles are conditioned to prevent strain or injury; particularly when running or playing sports such as football, soccer or basketball ⛹🏽‍♂️
There are a variety of ways to strengthen these muscles effectively.
Get in touch today and we can prescribe a strength and conditioning program specifically tailored to your needs 😊
Ever wandered what those little circles are for? Adductor Strength 💪🏽 Your adductors are made up of 5 muscles - it is important to ensure they are both flexible and strong! Having two main actions: 👉🏽hip adduction 👉🏽Stabilisation of the knee when hamstrings are engaged It is essential the adductor muscles are conditioned to prevent strain or injury; particularly when running or playing sports such as football, soccer or basketball ⛹🏽‍♂️ There are a variety of ways to strengthen these muscles effectively. Get in touch today and we can prescribe a strength and conditioning program specifically tailored to your needs 😊
Tussenuurtje gebruiken om een deel van mijn oefentherapie bij Liesblessures nog eens te ervaren #practicewhatyoupreach #groinpain #eccentrics #physio #manualtherapy #adductors #isometrics
{SINGLE LEG EXERCISE YOU SHOULD BE DOING} ⚡️Slideboard Lateral Lunges are one of our go to single leg exercises at DP, especially for our athletes. Great for adductor (groin) strengthening and single leg strength/stability. Natalie is getting ready for soccer season and getting strong by the day! Excited to see what she does on the field this season 💪🏻 #dp #decater #decaterfitness #decaterfitness #soccer #soccertraining #sportsperformance #singleleg #singlelegtraining #slideboard #slideboardlaterallunge #adductors #fitness #strength #issaquah #snoqualmieridge #sammamish #northbend
{SINGLE LEG EXERCISE YOU SHOULD BE DOING} ⚡️Slideboard Lateral Lunges are one of our go to single leg exercises at DP, especially for our athletes. Great for adductor (groin) strengthening and single leg strength/stability. Natalie is getting ready for soccer season and getting strong by the day! Excited to see what she does on the field this season 💪🏻 #dp  #decater  #decaterfitness  #decaterfitness  #soccer  #soccertraining  #sportsperformance  #singleleg  #singlelegtraining  #slideboard  #slideboardlaterallunge  #adductors  #fitness  #strength  #issaquah  #snoqualmieridge  #sammamish  #northbend 
#Day19of40 with windshield wipers. Seeing my face apparently wasnt important, but the floor is clean now 😂👍 & my #core was burning afterwards. Great circuit to mix together.💕 Almost halfway done (once I catch up). #fitmom #yogarunner #igfitness #crosstraining #fitover40 #Sweata40Day #stronger #core #2018goals #sweataday #fitnesschallenge #adductors #movemorefitness #sweatpink @fitapproach #nuunlife #fitfluential
Empezando el año con una sonrisa!! #pilates #pilatesfuncional #workoutmotivation #adductors
YOU ARE AN ATHLETE.
This is something I had to realize at a certain point in my fitness journey. It’s not that I workout, I’m an actual athlete. This was really important because that’s when I realized I needed to treat my body as such. Also, I’m not super young.😬 37.5, so I really needed to focus up! I still want to be deadlifting in my 90’s okay?! If you are now realizing this or need a reminder here is what you need to focus on as much as your workouts and what I personally do for them 👉🏻Mobility training
🤓🤓Book:Becoming a Supple Leopard by Dr. Kelly Starrett 👉🏻Solid, clean supplementation in effective doses
🤓🤓Only ever @Legionath (link in bio)
👉🏻Nutrition! Nutrition! Nutrition!
🤓🤓If you want to make gains and properly recover this is non-negotiable! I’m also not talking about #Iifym here, nutrient dense foods with actual healthy properties  and enough of it! I just finished proofreading the nutrition ebook that will come with MaX-Hype 101 and it is 🔥🔥🔥FANTASTIC🔥🔥🔥! If you are already on MaX-Hype I believe you will be able to purchase it separately. Trust me you will know when it drops! I’m gonna shout it from the virtual rooftop.
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Warmed up, rolled, and stretched before crushing quads/adductors today. My adductors are weak AF and I’m really trying extra hard to strengthen them so today is really a killer for me.😭 #psmaxhypegrowscalves
@mobilitywod @christopher.barakat @chris_elkins 
#maxhypegrowscalves #quads #adductors #foamroll #mobility 
#athlete #mindset #fitnessjourney #takecareofyourself #preventinjury #eathealthy #healthylifestyle
YOU ARE AN ATHLETE. This is something I had to realize at a certain point in my fitness journey. It’s not that I workout, I’m an actual athlete. This was really important because that’s when I realized I needed to treat my body as such. Also, I’m not super young.😬 37.5, so I really needed to focus up! I still want to be deadlifting in my 90’s okay?! If you are now realizing this or need a reminder here is what you need to focus on as much as your workouts and what I personally do for them 👉🏻Mobility training 🤓🤓Book:Becoming a Supple Leopard by Dr. Kelly Starrett 👉🏻Solid, clean supplementation in effective doses 🤓🤓Only ever @Legionath (link in bio) 👉🏻Nutrition! Nutrition! Nutrition! 🤓🤓If you want to make gains and properly recover this is non-negotiable! I’m also not talking about #Iifym  here, nutrient dense foods with actual healthy properties and enough of it! I just finished proofreading the nutrition ebook that will come with MaX-Hype 101 and it is 🔥🔥🔥FANTASTIC🔥🔥🔥! If you are already on MaX-Hype I believe you will be able to purchase it separately. Trust me you will know when it drops! I’m gonna shout it from the virtual rooftop. • • Warmed up, rolled, and stretched before crushing quads/adductors today. My adductors are weak AF and I’m really trying extra hard to strengthen them so today is really a killer for me.😭 #psmaxhypegrowscalves  @mobilitywod @christopher.barakat @chris_elkins #maxhypegrowscalves  #quads  #adductors  #foamroll  #mobility  #athlete  #mindset  #fitnessjourney  #takecareofyourself  #preventinjury  #eathealthy  #healthylifestyle 
M O V E  your body with Pilates 💙
M O V E your body with Pilates 💙
Saw my buddy @seansharris doing these yesterday so thought it'd give then a spin. 
Elevating yourself enables a really deep squat and really hits the glutes, hammies and adductors. 
Only downside is being able to hold sufficient weight and keep the back locked - weight at the front encourages rounding of the upper back as you need to hold a heavy weight to really feel the benefit in the legs.  I did 50kg but I needed more weight really ... tho ended up doing paused versions.
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#legdays #squats #deepsquats #hittheglutes #glutes #quads #adductors #hammies #bodybuildinglife #bodybuildinggirl #ladieswholift #femalemuscle #strongwomen #bodybuildingwomen #strongissexy💪 #vegansportswoman #vegantraining #plantpowered #fitinforties #fitvegan #muscularlegs #getstrong
Saw my buddy @seansharris doing these yesterday so thought it'd give then a spin. Elevating yourself enables a really deep squat and really hits the glutes, hammies and adductors. Only downside is being able to hold sufficient weight and keep the back locked - weight at the front encourages rounding of the upper back as you need to hold a heavy weight to really feel the benefit in the legs. I did 50kg but I needed more weight really ... tho ended up doing paused versions. . . . #legdays  #squats  #deepsquats  #hittheglutes  #glutes  #quads  #adductors  #hammies  #bodybuildinglife  #bodybuildinggirl  #ladieswholift  #femalemuscle  #strongwomen  #bodybuildingwomen  #strongissexy 💪 #vegansportswoman  #vegantraining  #plantpowered  #fitinforties  #fitvegan  #muscularlegs  #getstrong 
Whole rack abductors and adductors -4 by 12s/ try em out a lot of people are weak here! It helps to be strong here when performing compound lifts like deadlifts and squats! Oh and for groin flexibility #fitfam #gymislife #thighgains #adductors #abductors
Whole rack abductors and adductors -4 by 12s/ try em out a lot of people are weak here! It helps to be strong here when performing compound lifts like deadlifts and squats! Oh and for groin flexibility #fitfam  #gymislife  #thighgains  #adductors  #abductors 
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🧘🏼‍♀️
Loving these Zero spring side splits Niki @at_the_mat tortured me with in class last week! Have a feeling my clients have been cursing us both for them though😓 but their adductors will thank us later😃
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#pilates #pilatesinstructor #stottpilates #reformer #sidesplits #fitness #glutemedius #glutes #adductors #innerthighs #innerthighworkout #totalbodyworkout #fullbodyworkout #health #fitgirl #fitfam #fit #fitinspiration #londonontario #ldnont #519
Loving these Zero spring side splits Niki @at_the_mat tortured me with in class last week! Have a feeling my clients have been cursing us both for them though😓 but their adductors will thank us later😃 • • • #pilates  #pilatesinstructor  #stottpilates  #reformer  #sidesplits  #fitness  #glutemedius  #glutes  #adductors  #innerthighs  #innerthighworkout  #totalbodyworkout  #fullbodyworkout  #health  #fitgirl  #fitfam  #fit  #fitinspiration  #londonontario  #ldnont  #519 
Happy Monday! Working on finding length in the quads and hip-flexors, especially in psoas. Once the release is felt, I more readily can access my hamstring, glutes, adductors, TA and PF. These muscles are all helping to support the Jacknife. DM me if you would like more details on these exercises. ✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨ This exercise is dedicated to @exchange_street_studio who is a brilliant ballet teacher. He recently sent me a gorgeous video of a dancer moving on the ladder barrel (with similar choreo as I in this video). He mentioned he wanted his dancers to do this. I love that he encourages his dancers to do Pilates and knows it’s a huge benefit to them. I quickly messaged back- they can with @balanced_body arc! It is a great solution for dance studios who do not have space for a full ladder barrel and/or don’t have it in the budget. It’s such a wonderful tool for dancers! ✨✨✨✨✨✨✨✨✨✨✨✨✨✨. Leggings are @altaregoapparel. This all women company buys their raw fabric from Italy to ensure strict environmental standards. The leggings are vegan, cruelty free, made in the USA and fair trade. You know exactly where your money is going when you buy these beautiful leggings. Use promo code kerrysheapilates for a 15% discount.
Happy Monday! Working on finding length in the quads and hip-flexors, especially in psoas. Once the release is felt, I more readily can access my hamstring, glutes, adductors, TA and PF. These muscles are all helping to support the Jacknife. DM me if you would like more details on these exercises. ✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨ This exercise is dedicated to @exchange_street_studio who is a brilliant ballet teacher. He recently sent me a gorgeous video of a dancer moving on the ladder barrel (with similar choreo as I in this video). He mentioned he wanted his dancers to do this. I love that he encourages his dancers to do Pilates and knows it’s a huge benefit to them. I quickly messaged back- they can with @balanced_body arc! It is a great solution for dance studios who do not have space for a full ladder barrel and/or don’t have it in the budget. It’s such a wonderful tool for dancers! ✨✨✨✨✨✨✨✨✨✨✨✨✨✨. Leggings are @altaregoapparel. This all women company buys their raw fabric from Italy to ensure strict environmental standards. The leggings are vegan, cruelty free, made in the USA and fair trade. You know exactly where your money is going when you buy these beautiful leggings. Use promo code kerrysheapilates for a 15% discount.
Whoever said diamonds are a girl’s best friend obviously never experienced bodybuilding and natural lighting. Posing on carpet, not so much. 
So, last week was definitely a bitch. I wasn’t perfect, but I pushed myself hard and came in a little below where I needed to be, which is clutch. This week brings new lessons to be learned and new workouts that are definitely going to test my mental and physical strength. I have incredibly large aspirations, the type that make me uncomfortable to say aloud to other people. Yes, I’m scared, but if you’re goals don’t scare you, they aren’t big enough. So, dream bigger and never settle until you get them. 
Also, shout out to @evanjacob_22 for letting me sample @1stphorm ‘s Night-T. Last night was the best sleep I’ve had in a very, very long time. Like, the kind of sleep where you wake up and don’t know who you are. Haha
Whoever said diamonds are a girl’s best friend obviously never experienced bodybuilding and natural lighting. Posing on carpet, not so much. So, last week was definitely a bitch. I wasn’t perfect, but I pushed myself hard and came in a little below where I needed to be, which is clutch. This week brings new lessons to be learned and new workouts that are definitely going to test my mental and physical strength. I have incredibly large aspirations, the type that make me uncomfortable to say aloud to other people. Yes, I’m scared, but if you’re goals don’t scare you, they aren’t big enough. So, dream bigger and never settle until you get them. Also, shout out to @evanjacob_22 for letting me sample @1stphorm ‘s Night-T. Last night was the best sleep I’ve had in a very, very long time. Like, the kind of sleep where you wake up and don’t know who you are. Haha
Practicing without any springs, and with the long box, working on hip opening, adductors and splits. Completely inspired by @informedtechnique post this morning. One of my goals is to be able to do the splits again, so this is great. The box supports my back leg, which meant getting into the split position was a little easier. After a few tries on each side, I think I’m going to feel this in my inner thighs tomorrow! Thank you for posting Jill 👏👏😘 #pilates #reformerpilates #longbox #pigeon #hipopening #splits #innerthigh #adductors #carriespilates #pilatesinstructor #goals
Practicing without any springs, and with the long box, working on hip opening, adductors and splits. Completely inspired by @informedtechnique post this morning. One of my goals is to be able to do the splits again, so this is great. The box supports my back leg, which meant getting into the split position was a little easier. After a few tries on each side, I think I’m going to feel this in my inner thighs tomorrow! Thank you for posting Jill 👏👏😘 #pilates  #reformerpilates  #longbox  #pigeon  #hipopening  #splits  #innerthigh  #adductors  #carriespilates  #pilatesinstructor  #goals 
Are you ready for a challenging adductor exercise ? Give this TRX Adductor lunge a try ! 
#snapfitnesshowell #trx #adductors #workout #michiganfit #howellmichigan #fitness #rechargeuniversity
❗️Adductor (inner thigh) Strength💥
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When was the last time you worked on strengthening this often neglected group of muscles? 🤔
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Try adding this little sequence to your yoga session or include it at the gym to wake up and strengthen this important group of muscles! 😅
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❗️maintain neutral spine & keep core strong throughout
❗️try to isolate the pull from the inner thighs ❗️notice any imbalance in left and right side
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#adductors #adductorstrength #adductorslides #yogatuneup #gym #yoga #movement #functionaltraining #functionalstrength #themindfulbody #yogadubai #yogaandstrength #pullstrength #plank #pelvisstability
❗️Adductor (inner thigh) Strength💥 . When was the last time you worked on strengthening this often neglected group of muscles? 🤔 . Try adding this little sequence to your yoga session or include it at the gym to wake up and strengthen this important group of muscles! 😅 . ❗️maintain neutral spine & keep core strong throughout ❗️try to isolate the pull from the inner thighs ❗️notice any imbalance in left and right side . . #adductors  #adductorstrength  #adductorslides  #yogatuneup  #gym  #yoga  #movement  #functionaltraining  #functionalstrength  #themindfulbody  #yogadubai  #yogaandstrength  #pullstrength  #plank  #pelvisstability 
🔺️Elevated Pigeon Stretch🔺️
🔹️Do you suffer from sitting all day at your desk job?👎Lower back pain?👎 Sciatica?👎 Or how about an imbalance in the hips, by possibly a tight periformis?👎 The elevated pigeon stretch opens up your hips, which can help fix lower back pain and improve your performance on exercises like squats and deadlifts and also allow you to move freely. 👍You can do this stretch almost anywhere, using a table, your bed,  a bench, or even your desk to elevate your leg. This pose is perfect for tight hips because it stretches the Hip Rotators (the Glute area) and the Hip Flexors (the long muscles that run along the front of your thighs and pelvis). If you’re tight in other areas you may even feel this stretch in your Hamstrings and Adductors (inner thighs).
We normally hold this stretch for 1min high, and then go torso down for 1min on both sides. Focus on letting your body relax into the stretch and Do Not force yourself into it. Happy stretching folks!! 🤗
#MobilityMonday ✔
#LiveActiveStayActive 👌
🔺️Elevated Pigeon Stretch🔺️ 🔹️Do you suffer from sitting all day at your desk job?👎Lower back pain?👎 Sciatica?👎 Or how about an imbalance in the hips, by possibly a tight periformis?👎 The elevated pigeon stretch opens up your hips, which can help fix lower back pain and improve your performance on exercises like squats and deadlifts and also allow you to move freely. 👍You can do this stretch almost anywhere, using a table, your bed, a bench, or even your desk to elevate your leg. This pose is perfect for tight hips because it stretches the Hip Rotators (the Glute area) and the Hip Flexors (the long muscles that run along the front of your thighs and pelvis). If you’re tight in other areas you may even feel this stretch in your Hamstrings and Adductors (inner thighs). We normally hold this stretch for 1min high, and then go torso down for 1min on both sides. Focus on letting your body relax into the stretch and Do Not force yourself into it. Happy stretching folks!! 🤗 #MobilityMonday  ✔ #LiveActiveStayActive  👌
Back from another short holiday and found my new Pilates ring sweetly sitting near the doorstep..so thought to break the lazy routine monotony and did some alternating releve with some adductor squeezes and those muscles felt good for a change... back to a constant routine and it's time to shed those extra holiday pounds !! Happy sankranti!!
#tasneemsbarrephysiofusion #barre #barrelove #adductors #hijabifitness #hijabiworkouts
Back from another short holiday and found my new Pilates ring sweetly sitting near the doorstep..so thought to break the lazy routine monotony and did some alternating releve with some adductor squeezes and those muscles felt good for a change... back to a constant routine and it's time to shed those extra holiday pounds !! Happy sankranti!! #tasneemsbarrephysiofusion  #barre  #barrelove  #adductors  #hijabifitness  #hijabiworkouts 
Happy #magiccirclemonday 💫 part 2 of my  #leggy flow 😊 fire up your #🍑 #adductors &  #abductors 👌 • keep your side lifted ✔️do not sink through your ribcage • keep your spine long and neutral • #core engaged ⬅️in and ⬆️up
Happy Monday 😘😘😘 #magiccircle #legsfordays #legsday #legsworkout #pilatesring #pilatesstyle #nogi #cwiczeniawdomu #cwiczymy #homeworkout #obliques #homeworkouts_4u #homeworkoutideas #equitness #beequitness
Happy #magiccirclemonday  💫 part 2 of my #leggy  flow 😊 fire up your #🍑 #adductors  & #abductors  👌 • keep your side lifted ✔️do not sink through your ribcage • keep your spine long and neutral • #core  engaged ⬅️in and ⬆️up Happy Monday 😘😘😘 #magiccircle  #legsfordays  #legsday  #legsworkout  #pilatesring  #pilatesstyle  #nogi  #cwiczeniawdomu  #cwiczymy  #homeworkout  #obliques  #homeworkouts_4u  #homeworkoutideas  #equitness  #beequitness 
The Tailor Pose for short adductors, is usually done seated with back to wall. By inverting the position, the spine is relaxed. Solo, use your own hands and glutes to press knees towards the wall. I’m acting as the partner for Drew, by tucking my feet close to the wall, under her thighs, a leg straightening effort does the pressing. Pressure can be adjusted and it is waaaaay more comfortable than being stood on. #Tailorpose #adductors #shortadductors #partnerstretching #sydneystretchtherapy
The Tailor Pose for short adductors, is usually done seated with back to wall. By inverting the position, the spine is relaxed. Solo, use your own hands and glutes to press knees towards the wall. I’m acting as the partner for Drew, by tucking my feet close to the wall, under her thighs, a leg straightening effort does the pressing. Pressure can be adjusted and it is waaaaay more comfortable than being stood on. #Tailorpose  #adductors  #shortadductors  #partnerstretching  #sydneystretchtherapy 
ABS 🔥 My theme for Jan. is #pilatesmat with props to add an extra #challenge to the mat #workout. Today, I add a #pilatesball to challenge my #adductors and two #dumbbells to work extra on my arms/shoulders while doing the #pilates #doublelegstretch #exercise. You may, of course, do this exercise without using the props. 
1. Place a Pilates ball in between your knees and one dumbbell in each hand. 
2. Lie down on the mat face up with bent knees and both hands on top of your knees with your head and shoulders off the mat. Squeeze the ball tight throughout the exercise. 
3. Breathe in and extend your arms and legs into a wide V-position while pressing the belly button down towards the mat. Stretch out your legs as straight as possible but keep your elbows slightly bent to not over-extend the elbow joints. 
4. Exhale and swoop your arms out to the sides and down towards the floor while closing your arms and legs back into starting position.
5. Repeat step 3-4 five to ten times. 👉🏻 If you have neck issues, you may lower your head 1/2 way or the whole way down to the mat during step 3.  If you have lower back problems, lower your legs merely 1/2 way down to the mat during step 3. Please contact your Dr. to see if this exercise is for you. 
Whatever challenge you might be facing, THERE IS ALWAYS A WAY TO DO SOMETHING RATHER THAN NOTHING! Become #aware of what #alternatives you have to take #action! 📲 Need guidance? DM me for online #coaching and or join my Pilates classes. 💻 Check my class schedule and coaching services at http://www.wellnesslieswithin.com/services.html

I WILL TRAIN YOUR BODY & COACH YOUR MIND! 
#bewell #wellnesslieswithin #wellness #healthandwellness #health #lifecoaching #personaltraining #diagnosis #scleroderma #systemicsclerosis
ABS 🔥 My theme for Jan. is #pilatesmat  with props to add an extra #challenge  to the mat #workout . Today, I add a #pilatesball  to challenge my #adductors  and two #dumbbells  to work extra on my arms/shoulders while doing the #pilates  #doublelegstretch  #exercise . You may, of course, do this exercise without using the props. 1. Place a Pilates ball in between your knees and one dumbbell in each hand. 2. Lie down on the mat face up with bent knees and both hands on top of your knees with your head and shoulders off the mat. Squeeze the ball tight throughout the exercise. 3. Breathe in and extend your arms and legs into a wide V-position while pressing the belly button down towards the mat. Stretch out your legs as straight as possible but keep your elbows slightly bent to not over-extend the elbow joints. 4. Exhale and swoop your arms out to the sides and down towards the floor while closing your arms and legs back into starting position. 5. Repeat step 3-4 five to ten times. 👉🏻 If you have neck issues, you may lower your head 1/2 way or the whole way down to the mat during step 3. If you have lower back problems, lower your legs merely 1/2 way down to the mat during step 3. Please contact your Dr. to see if this exercise is for you. Whatever challenge you might be facing, THERE IS ALWAYS A WAY TO DO SOMETHING RATHER THAN NOTHING! Become #aware  of what #alternatives  you have to take #action ! 📲 Need guidance? DM me for online #coaching  and or join my Pilates classes. 💻 Check my class schedule and coaching services at http://www.wellnesslieswithin.com/services.html I WILL TRAIN YOUR BODY & COACH YOUR MIND! #bewell  #wellnesslieswithin  #wellness  #healthandwellness  #health  #lifecoaching  #personaltraining  #diagnosis  #scleroderma  #systemicsclerosis 
✨Monday morning for Adductor mobility & Practicing #mobility for #middlesplits inspired by @angel_aerialist💐Thank you angel for believe in me that i can swim on the floor forward & backward🤣😂 #majumundur #split macam ngepel lantaiiiiiii hahahahahahahahahaha 
Because a small progress is still a progress💖
Can’t wait for next challenge✨✊🏼 #flexibilitytraining #spreadyourlegs #adductors  #mobility #homepractice #mondaymorning #fun #goodvibes #trusttheprocess
✨Monday morning for Adductor mobility & Practicing #mobility  for #middlesplits  inspired by @angel_aerialist💐Thank you angel for believe in me that i can swim on the floor forward & backward🤣😂 #majumundur  #split  macam ngepel lantaiiiiiii hahahahahahahahahaha Because a small progress is still a progress💖 Can’t wait for next challenge✨✊🏼 #flexibilitytraining  #spreadyourlegs  #adductors  #mobility  #homepractice  #mondaymorning  #fun  #goodvibes  #trusttheprocess 
🍑THUG LUNGES🍑
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Here is the formal introduction of the THUG LUNGES, a drill that I designed for glutes activation, adductors, core and collateral cardio .
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Over the years, I've been "lucky enough" to be called names by my precious clients. From "Master Bastard" to "Colombian mafioso" and other more colourful displays of "affection" during training sessions. .
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However, Amanda, 50, came up with something pretty creative: she labeled me a "thug" (it's what you hear at the end of the vid) 🤗
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So, there you go, here are the THUG LUNGES.
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Proud of you, Amanda!
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If the images don't explain themselves, leave a comment. I would be happy to elaborate further. .
Alternatively, follow @will_arias_fitness for online coaching and FREE Tutorials...
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Thanks for following us, if you do. 
Take care, Will
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#glutes #lunges #plyometrics #core #coreworkout #qtxfitness #cardio #willariasclient #willarias #abs #armadale #monday #medicineball #smile #fun #FUN_ctional #proud #fitmum #fitat50 #fitwomen #thuglunges #adductors #bodysculpting #bodygoals #bodybuilding
🍑THUG LUNGES🍑 . Here is the formal introduction of the THUG LUNGES, a drill that I designed for glutes activation, adductors, core and collateral cardio . . Over the years, I've been "lucky enough" to be called names by my precious clients. From "Master Bastard" to "Colombian mafioso" and other more colourful displays of "affection" during training sessions. . . . However, Amanda, 50, came up with something pretty creative: she labeled me a "thug" (it's what you hear at the end of the vid) 🤗 . . So, there you go, here are the THUG LUNGES. . Proud of you, Amanda! . . If the images don't explain themselves, leave a comment. I would be happy to elaborate further. . Alternatively, follow @will_arias_fitness for online coaching and FREE Tutorials... . . Thanks for following us, if you do. Take care, Will . . . . . . . . . . . . . . . #glutes  #lunges  #plyometrics  #core  #coreworkout  #qtxfitness  #cardio  #willariasclient  #willarias  #abs  #armadale  #monday  #medicineball  #smile  #fun  #FUN_ctional  #proud  #fitmum  #fitat50  #fitwomen  #thuglunges  #adductors  #bodysculpting  #bodygoals  #bodybuilding 
🗣💁🏻올빗 두개를 이용한 adductors stretch🙌🏻🤗🔥💪🏻😊👀
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✔️무게중심이 너무 앞으로 쏠려서 손목에 무리가 가지않게 해주세요.
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✔️꼬리뼈부터 정수리까지 길게 길게 뻗어낸 상태를 유지해주세요.
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✔️허리가 꺾이지않게 배꼽을 등쪽으로 보내고 코어 컨트롤해주세요.
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✔️어깨가 솟지않게 겨드랑이 아래 전거근의 힘으로 어깨를 끌어내린 싱태로 동작해주시고 뒷목 주름 생기지 않게 뒤통수로 공기를 밀어내주세요.
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✔️ 갑자기 옆으로 너무 훅 밀리지 않게 힘조절 해주세요.
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. ✔️ 호흡에 변화를 주어 내쉬는 호흡에 양쪽 허벅지 안쪽 힘으로 올빗을 끌어오며 adductor들의 strengthening으로도 활용해보세요.
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#모던필라테스 #필라테스 #모던필라테스응암 #모던필라테스응암점 #은평구필라테스#응암역필라테스#응암동필라테스 #기구필라테스 #소도구필라테스#그룹레슨 #개인레슨#올빗 #허벅지#코어강화#복부운동#다이어트#맞팔#pilates#modernpilates #modernpilates_eungam #eungam#orbit #adductors #stretch #strengthening #lengthening
🗣💁🏻올빗 두개를 이용한 adductors stretch🙌🏻🤗🔥💪🏻😊👀 . . . ✔️무게중심이 너무 앞으로 쏠려서 손목에 무리가 가지않게 해주세요. . . ✔️꼬리뼈부터 정수리까지 길게 길게 뻗어낸 상태를 유지해주세요. . . ✔️허리가 꺾이지않게 배꼽을 등쪽으로 보내고 코어 컨트롤해주세요. . . ✔️어깨가 솟지않게 겨드랑이 아래 전거근의 힘으로 어깨를 끌어내린 싱태로 동작해주시고 뒷목 주름 생기지 않게 뒤통수로 공기를 밀어내주세요. . . ✔️ 갑자기 옆으로 너무 훅 밀리지 않게 힘조절 해주세요. . . ✔️ 호흡에 변화를 주어 내쉬는 호흡에 양쪽 허벅지 안쪽 힘으로 올빗을 끌어오며 adductor들의 strengthening으로도 활용해보세요. . . . #모던필라테스  #필라테스  #모던필라테스응암  #모던필라테스응암점  #은평구필라테스 #응암역필라테스 #응암동필라테스  #기구필라테스  #소도구필라테스 #그룹레슨  #개인레슨 #올빗  #허벅지 #코어강화 #복부운동 #다이어트 #맞팔 #pilates #modernpilates  #modernpilates_eungam  #eungam #orbit  #adductors  #stretch  #strengthening  #lengthening 
T-Spine rotation and Adductor Stretch. ✅ Mobilise thoracic spine
✅ Warmup & activate adductors

1. Sit back on the heal of your bent knee

2. Place hands behind neck, keeping elbows wide

3. Rotate in and out 10 times

Give it a go! 👊
#adductors #adductorstretch #tspine #tspinemobility #thoracicmobility #warmup #activate #injuryfree #prehab #run #runnersofinstagram #instarun #mobility #strength #womensonly #femaletrainer #carsspark #blakehurst #kogarahbay #kmjfitnessforwomen
T-Spine rotation and Adductor Stretch. ✅ Mobilise thoracic spine ✅ Warmup & activate adductors 1. Sit back on the heal of your bent knee 2. Place hands behind neck, keeping elbows wide 3. Rotate in and out 10 times Give it a go! 👊 #adductors  #adductorstretch  #tspine  #tspinemobility  #thoracicmobility  #warmup  #activate  #injuryfree  #prehab  #run  #runnersofinstagram  #instarun  #mobility  #strength  #womensonly  #femaletrainer  #carsspark  #blakehurst  #kogarahbay  #kmjfitnessforwomen 
Only real men do good girls on leg day.
Only real men do good girls on leg day.
Lift from Monday (4x6x140 in #squat) and Wednesday (up to 4x180 #deadlift). This was my first week of #consistent #lifting since the holiday break and #feast! Did not feel awesome but will get a lot better with more time at the #bar. Also the #adductors need to get back in #shape... #powerlifting #squateveryday #legday #lifting #strength #power #blackandwhite
Happy ☀️ day 😙
Single leg side plank (top) and single leg side plank regression (bottom)
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The side plank single leg variation works the same muscles as a traditional side plank, but has your hip abductors and adductors working overtime. 
Additionally, your core muscles get a more intense workout due to the inherent destabilization present in single leg exercises. 
Muscles worked:
Primary (green): Transversus adbominis, rectus abdominis, obliques, quadratus lomborum, glute med, glute min, adductors.
(In English: ABS, OBLIQUES, BACK and SMALLER GLUTES). Secondary (purple): Glute max, quads, hamstrings, deltoids.
(English: BIG GLUTES, FRONT and BACK OF LEGS, SHOULDERS).
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#plank #glutemax #torontofit #emergencyroomfitness #sideplank #singleleg #balance #core #toning #weightloss #creative #toronto #erfit #absofsteel #booty🍑 #strength #resistance #endurance #persobaltrainer #dancer #gym #exercise #exerciseoftheday #adductors #abductor #glutemedius #progression #fitness #anatomy #regression 📹: @skyhighperformance_ 💪🏾🏃🏾‍♀️
Happy ☀️ day 😙 Single leg side plank (top) and single leg side plank regression (bottom) ~~~~~~~~~~~~~~~~~~~~~~~~~~ The side plank single leg variation works the same muscles as a traditional side plank, but has your hip abductors and adductors working overtime. Additionally, your core muscles get a more intense workout due to the inherent destabilization present in single leg exercises. Muscles worked: Primary (green): Transversus adbominis, rectus abdominis, obliques, quadratus lomborum, glute med, glute min, adductors. (In English: ABS, OBLIQUES, BACK and SMALLER GLUTES). Secondary (purple): Glute max, quads, hamstrings, deltoids. (English: BIG GLUTES, FRONT and BACK OF LEGS, SHOULDERS). ~~~~~~~~~~~~~~~~~~~~~~~~~~ . . . . . . #plank  #glutemax  #torontofit  #emergencyroomfitness  #sideplank  #singleleg  #balance  #core  #toning  #weightloss  #creative  #toronto  #erfit  #absofsteel  #booty 🍑 #strength  #resistance  #endurance  #persobaltrainer  #dancer  #gym  #exercise  #exerciseoftheday  #adductors  #abductor  #glutemedius  #progression  #fitness  #anatomy  #regression  📹: @skyhighperformance_ 💪🏾🏃🏾‍♀️
蛇のポーズ🐍
簡単そうに見えますが、前後にパタンと倒れないように、バランスとるのが難しい😓
下ろしている方の足の踵で、見えない壁を強く押して、体幹を意識してみよう☝️
上げている脚は、無理に引き寄せなくても大丈夫。まずは、バランス重視で✨
#ヨガ #ヨガポーズ #アーサナ 
#ヨガインストラクター #蛇のポーズ #アナンタアーサナ#体幹トレーニング #体幹強化 #開脚 #内転筋 #股関節調整 #ヴィシュヌ神 #太もも痩せ 
#anantasana #yoga #yogini 
#yogateacher #asana #exercisetostrengthen 
#adductors #hamstrings #calf
蛇のポーズ🐍 簡単そうに見えますが、前後にパタンと倒れないように、バランスとるのが難しい😓 下ろしている方の足の踵で、見えない壁を強く押して、体幹を意識してみよう☝️ 上げている脚は、無理に引き寄せなくても大丈夫。まずは、バランス重視で✨ #ヨガ  #ヨガポーズ  #アーサナ  #ヨガインストラクター  #蛇のポーズ  #アナンタアーサナ #体幹トレーニング  #体幹強化  #開脚  #内転筋  #股関節調整  #ヴィシュヌ神  #太もも痩せ  #anantasana  #yoga  #yogini  #yogateacher  #asana  #exercisetostrengthen  #adductors  #hamstrings  #calf 
Found a good tutorial by  @sycra_yasin which helped with the forearm muscles... but still need more work..#anatomy #challenge continues @pencil_kings #gesturedrawing #stickfigure #anatomyart #anatomy #challenge continues @pencil_kings #triceps #biceps #flexors #ridge #abs #obliques #deltoids #achilles #calfmuscle #quads #hamstrings #adductors #itband #glutes
Adductor training!
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I have been working on this little gem the last week or so after having a minor adductor strain. This is so much harder than it looks! The original exercise is called the Copenhagen Adductor Exercise, but am doing a modified variation with a bent top knee instead of straight leg. This variation feels more comfortable to me because there is less pressure on the supporting knee. It is my goal to progress to the straight leg variation!
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Since I was having issues with the right adductor, I started with simple isometric holds and then progressed to doing reps (like you see in the video). Now it is getting much better and I can even support my weight with both sides. .
Funny little side affect if this drill: my obliques have been really sore! I didn't recognize what it was at first, but when I realized I am basically holding a side plank each time I do this drill, my obliques are also working hard! Perhaps I need more side planking in my training? 🤔😅
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I recommend starting bent knees with static holds with the bottom leg elevated just above the ground, and then working up to full reps with straight legs. Give this a try and let me know how it goes!
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#correctiveexercise #coretraining
#adductors #groin #rehab #prehab #functionaltraining #sideplank #plank #workoutoftheday #workout #exercise #fitfam #instafit #healthy #girlswithmuscle
Adductor training! . I have been working on this little gem the last week or so after having a minor adductor strain. This is so much harder than it looks! The original exercise is called the Copenhagen Adductor Exercise, but am doing a modified variation with a bent top knee instead of straight leg. This variation feels more comfortable to me because there is less pressure on the supporting knee. It is my goal to progress to the straight leg variation! . Since I was having issues with the right adductor, I started with simple isometric holds and then progressed to doing reps (like you see in the video). Now it is getting much better and I can even support my weight with both sides. . Funny little side affect if this drill: my obliques have been really sore! I didn't recognize what it was at first, but when I realized I am basically holding a side plank each time I do this drill, my obliques are also working hard! Perhaps I need more side planking in my training? 🤔😅 . I recommend starting bent knees with static holds with the bottom leg elevated just above the ground, and then working up to full reps with straight legs. Give this a try and let me know how it goes! . #correctiveexercise  #coretraining  #adductors  #groin  #rehab  #prehab  #functionaltraining  #sideplank  #plank  #workoutoftheday  #workout  #exercise  #fitfam  #instafit  #healthy  #girlswithmuscle 
Plié and Relevé 
The Psoasilíaco: important to have the plie well aligned and relax the tension on the knees. 
Keep the trunk and pelvis aligned. 
Elevate without tension. 
The awareness of the psoas and its relationship with the adductors helps to prevent the weight from falling on the knees.
Fuente: @invitationtodance
#ballettraining #gluteos #cuadriceps #psoas #adductors #completo #totalbody
Plié and Relevé The Psoasilíaco: important to have the plie well aligned and relax the tension on the knees. Keep the trunk and pelvis aligned. Elevate without tension. The awareness of the psoas and its relationship with the adductors helps to prevent the weight from falling on the knees. Fuente: @invitationtodance #ballettraining  #gluteos  #cuadriceps  #psoas  #adductors  #completo  #totalbody 
Crazy January 😳😀 busy busy at work January !! No complaining and thanks for your business my amazing clients !!! Finaly I had a little time for myself and here is a part of my #totalbodyworkout . If you don't have time for yourself like me , this little #flow on the ladder barrel will target a lot of muscles group 🤗😀 Short but effective  #workout ! #abs , #abductors , #adductors , #backextensors , #glutes , #shoulderstabilizers .  And what I like the most is there is no resistance , only your body weight 👌 #pilates #advancedpilates #powerpilateswaco #motivation #pilateswaco #workout #fitmom #fit #fitmomofig #strong #control #balance #strength #instapilates #instaworkout #instagood #fitfam #pilatesbody
Crazy January 😳😀 busy busy at work January !! No complaining and thanks for your business my amazing clients !!! Finaly I had a little time for myself and here is a part of my #totalbodyworkout  . If you don't have time for yourself like me , this little #flow  on the ladder barrel will target a lot of muscles group 🤗😀 Short but effective #workout  ! #abs  , #abductors  , #adductors  , #backextensors  , #glutes  , #shoulderstabilizers  . And what I like the most is there is no resistance , only your body weight 👌 #pilates  #advancedpilates  #powerpilateswaco  #motivation  #pilateswaco  #workout  #fitmom  #fit  #fitmomofig  #strong  #control  #balance  #strength  #instapilates  #instaworkout  #instagood  #fitfam  #pilatesbody 
Here’s another random video coming at ya! Awhile back after I did the #watermelonchallenge I had a few people asking if I was ever going to do it again. I figured hey, I could use some watermelon for my shakes 😂 And I’ve also been focusing a little more on legs lately so I wanted to see if I’d notice a difference...Still riding that struggle bus, but I’ll get there 😂 I’ve decided my issue is more my stupidly low pain tolerance rather than strength. After getting some instant bruising I decided to use pot holders for extra padding and it worked like a charm!😂 😜 #watermelonchallenge #grrrl #grrlarmy #randomtestsofstrength #adductors #resistedhipadduction #withatwist #iknowimweird #keepitpc 😜 #swipeleftforthegoodpart
Here’s another random video coming at ya! Awhile back after I did the #watermelonchallenge  I had a few people asking if I was ever going to do it again. I figured hey, I could use some watermelon for my shakes 😂 And I’ve also been focusing a little more on legs lately so I wanted to see if I’d notice a difference...Still riding that struggle bus, but I’ll get there 😂 I’ve decided my issue is more my stupidly low pain tolerance rather than strength. After getting some instant bruising I decided to use pot holders for extra padding and it worked like a charm!😂 😜 #watermelonchallenge  #grrrl  #grrlarmy  #randomtestsofstrength  #adductors  #resistedhipadduction  #withatwist  #iknowimweird  #keepitpc  😜 #swipeleftforthegoodpart 
Engaging core while doin Innerthigh and Outer thigh work.
Innerthigh is connected with core and Glut medius.. one of outer thigh should be working best for stability. Both important for prevention of Back of pain And Knee pain...
#innerthigh #outerthigh #adductors #abductors #glutmed #gluteusmedius #pilatesgujarat #pilatesindia #physio2fitness #sportsandspinerehab
SIDE & PRONE HEEL BEATS - (sped up) great for the inner thighs and buns - start by laying on your side with legs slightly in front of your torso, lift legs up externally rotated and start beating those heels together, pause then with CONTROL transfer onto your stomach, start the beats up again in a beautiful back extension (keep your gaze at the floor), pause then transfer back to your side with CONTROL and repeat! 🤗
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#heelbeats #innerthighs #adductors #bunsofsteel #legsfordays #core #strengthandconditioning #balanceandcontrol #core #coreworkouts #backextension #pilates #pilatesbody #pilatesmat #pilateslovers #fitbody #fitgirlsguide #fitgirlvideos #homeworkout #exercises #exercisevideo #fitideas #fitness #fitnessgirl #healthandfitness #fitspo #fitnessmotivation #fitnessinspiration #balletworkout #balletfitness #longleanmuscles
SIDE & PRONE HEEL BEATS - (sped up) great for the inner thighs and buns - start by laying on your side with legs slightly in front of your torso, lift legs up externally rotated and start beating those heels together, pause then with CONTROL transfer onto your stomach, start the beats up again in a beautiful back extension (keep your gaze at the floor), pause then transfer back to your side with CONTROL and repeat! 🤗 ••• #heelbeats  #innerthighs  #adductors  #bunsofsteel  #legsfordays  #core  #strengthandconditioning  #balanceandcontrol  #core  #coreworkouts  #backextension  #pilates  #pilatesbody  #pilatesmat  #pilateslovers  #fitbody  #fitgirlsguide  #fitgirlvideos  #homeworkout  #exercises  #exercisevideo  #fitideas  #fitness  #fitnessgirl  #healthandfitness  #fitspo  #fitnessmotivation  #fitnessinspiration  #balletworkout  #balletfitness  #longleanmuscles 
When life gives you walls...do wall single leg glute bridges and leg circles. 
No equipment needed ☝🏽
Primary muscles worked:
Bridges: Glute max 
Leg circles: Hip abductors and adductors 
Both: Abdominal muscles ~~~~~~~~~~~~~~~~~~~~~~~~~~~
📹: @skyhighperformance_ 💪🏾🏃🏾‍♀️
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#glutes #bootyworkout #torontofit #emergencyroomfitness #wall #wallworkout #sweat #core #toning #weightloss #creative #toronto #erfit #absofsteel #booty🍑 #strength #resistance #endurance #persobaltrainer #dancer #gym #exercise #exerciseoftheday #adductors #abductor #glutemax #glutemedius #gluteminimus #tfl 
#fitness
When life gives you walls...do wall single leg glute bridges and leg circles. No equipment needed ☝🏽 Primary muscles worked: Bridges: Glute max Leg circles: Hip abductors and adductors Both: Abdominal muscles ~~~~~~~~~~~~~~~~~~~~~~~~~~~ 📹: @skyhighperformance_ 💪🏾🏃🏾‍♀️ . . . . . . #glutes  #bootyworkout  #torontofit  #emergencyroomfitness  #wall  #wallworkout  #sweat  #core  #toning  #weightloss  #creative  #toronto  #erfit  #absofsteel  #booty 🍑 #strength  #resistance  #endurance  #persobaltrainer  #dancer  #gym  #exercise  #exerciseoftheday  #adductors  #abductor  #glutemax  #glutemedius  #gluteminimus  #tfl  #fitness