TAKE ACTION
a
M
TAKE ACTION
The Best Inner Thigh Exercise You’re Not Doing

The Best Inner Thigh Exercise You’re Not Doing

by | Apr 10, 2022 | Blog, Bodyweight, Core, Exercises, Pain Relief

Do you want to tone and strengthen your inner thighs?

Then this move is exactly what you’re looking for!

While we want to make sure we include compound leg exercises in our workout routines that work our entire leg while targeting those adductor, or inner thigh muscles, we also want to make sure that we complement that training with some isolation moves to really hone in on this stubborn muscle group.

That’s why I want to share one of my favorite moves so you can target your inner thighs and really feel them working while improving your knee and hip stability as well.

And bonus!, you’ll work you’re entire core, especially those obliques and even that glute medius, to target two other stubborn areas the love handles and side butt!

So what is this amazing inner thigh and core move?

It’s the Bench Side Plank Adductor Lift or the Copenhagen Plank!

This move is deceptively hard though so be conscious of the cues as you set up and watch for the modifications so you can make sure you adjust the move to fit your current fitness level, needs and goals!

Better to regress and build up than to use a variation we haven’t yet earned!

Bench Side Plank Adductor Lift Form:

To do this move, set up on your side with your elbow under your shoulder and the inside of your top foot on the bench.

Dorsiflex that top foot hard, pulling your toe up toward your shin to create tension through that lower leg. This tension will protect your knee as you hold the side plank.

Lift up into a side plank from your forearm with your bottom foot on the ground and your top foot on the bench, pressing down hard into the bench. Make sure your shoulders aren’t shrugged and your elbow stays under your shoulder so you can properly engage your upper back.

If your elbow sneaks out beyond your shoulder, it will put more strain on your neck and shoulder.

Engage your upper back and feel your bottom oblique and glute medius working even to slightly allow that bottom leg to hover off the ground. Make sure you aren’t twisted to face toward the ground.

Feel the adductor of your top leg working already as you hold in this position. Again do not relax that top foot.

Then holding the side plank position, lift that bottom leg up to meet the bench. Feel the adductor or inner thigh of that bottom leg working to lift.

Move slowly lifting and lowering back down. You can touch the foot down, but do not disengage your core at the bottom. Feel your bottom glute medius and oblique working to keep you lifted in the side plank.

Perform all lifts on that side then switch sides.

Modifications:

The first way to modify this move is to hold the side plank with your knee on the bench or even upper thigh.

This reduces the strength and stability demands, especially if you’ve had knee issues in the past.

If you don’t have a bench, you can of course always use a stair, couch or table, but you can also completely modify this movement off the ground.

From the ground you will just stagger that bottom foot in front to then be able to lift.

One further modification if the side plank is a bit too much currently on your shoulder and core, is to switch to an incline variation using the bench with your elbow up on the bench. You will then stagger your bottom foot in front to perform the adductor lift.

Using the incline reduces the load on your upper body and can be good to help you build up.

If you’re fully starting at the basics, you can even perform this movement fully lying on your side; however, this does reduce remove the core bonus you get from that side plank position.

SUMMARY:

Remember that doing a harder variation is not better if you can’t focus on the correct muscles working.

Often people end up demonizing moves not because the moves are bad but because they didn’t use the proper recruitment patterns or did a harder variation they haven’t yet earned.

But pick the variation that matches your needs and goals to work those inner thighs while improving your hip and knee stability and core strength!

Love Redefining Strength and want more tips delivered to your inbox daily?

Join my free daily newsletter HERE!

 

FHP 414 – DO It Anyway

FHP 414 – DO It Anyway

by | Apr 4, 2022 | podcast

Motivation is fleeting. When we are just motivated other things easily take priority. We do things when they are convenient for us.

Now discipline…

When we are disciplined, no matter what else is going on in our life…well we do the things we should anyway.

But how do you become disciplined?

I think there are a few key components to discipline…

#1: Priorities

What we value, we find time to do.

If a change is a priority to us, we are going to find a way to make those changes and keep implementing them.

So if we value a new habit, an ultimate goal, we are going to find a way.

But then the question also arises, how do you make something new a priority when you have so many other things in your life going on.

1. I think we need to recognize that getting started is the hardest part. That if you can prioritize something new to start eventually it WON’T take as much thought to do.
2. We can base changes off our current lifestyle.
3. We can put the NEW first.
4. We can realize how this new goal ADDS to the other components of our life we value.
5. We can set motivation end dates and really understand WHY this new things deserves our full attention.

#2: Habits

Discipline boils down to habits.

But habits aren’t easy to change as it isn’t just learning a new way of doing things, it’s unlearning the old instinctual ways of doing things too.

And all new habits often feel weird because they aren’t what we are naturally doing. What we are naturally wanting to do is what we’ve always done.

And motivation is what gets us started. But to keep doing the habits, we need to truly VALUE them.

We need to know WHY they are important.

We also need to have made them small enough that we aren’t just constantly trying to out willpower everything.

Life is going to get in the way.

The more we’ve found ways to even just start implementing the minimum, the better.

While we may feel like all or nothing people, we need to realize that doing too much at once relies on willpower and motivation which won’t last.

We need to find ways to create habit changes we can easily replicate. Habits that keep us disciplined!

#3: Mindsets

Whether it is setting priorities or creating new habits, everything relates back to our mindset.

If we want a change, we have to truly embrace the changes, not slightly fight against them.

Not do one action but think something else.

We have to value them and understand why they are necessary.

We can’t for long just force ourselves to do something because we should or someone else said it was good.

We need to VALUE what we are doing.

That means BELIEVING in the changes you are going to make. It means BELIEVING in the habits. It means believing there is a greater purpose to what you’re doing.

Discipline comes from having a purpose. The mindset that you will do these things because that is the person you are. These things are things you value and the overall goal is the most important thing even over momentary discomfort.

So as you seek to make changes, as you want to find a way to do something ANYWAY even when you aren’t motivated, you need to find ways to create discipline! 

The 3 Best LOWER AB Focused Planks

The 3 Best LOWER AB Focused Planks

by | Apr 3, 2022 | Blog, Bodyweight, Core, Exercises, Pain Relief, Travel Workouts, Workouts

Looking to mix up your core training and find something you really feel working those abs, especially the lower abs, while also helping you avoid an achy lower back?

Then you’re going to love these 3 amazing plank variations.

Planks can be both great isometric exercises, but also more dynamic movements to target and strength our abs.

And with some specific variations, we can target that lower portion of the rectus abdominis even more!

That’s why I want to show you 3 ways to use planks to target those lower abs…including one move that is a great untraditional and challenging plank option even if you can’t do traditional planks due to shoulder issues!

And at the end I’ll share a great quick burner layout so you can use these 3 moves at the end of your workout!

 

3 Lower Ab Focused Planks

1: Dolphin Planks

If you really want to target your lower abs, you need to include exercises that utilize the posterior pelvic tilt.

This tilting of the pelvis, tucking the hips toward the ribs, really engages that lower portion of the rectus abdominis while also working your glutes. And it is a great way to learn how to brace to protect your lower back from aches and pains as well.

While you can use the posterior pelvic tilt in a plank as an isometric hold, doing a plange plank, you can also include this tilting as a dynamic movement during the plank.

This dynamic plank variation using the posterior pelvic tilt is the Dolphin Plank and a great way to challenge your abs.

You will use that tuck up to engage those lower abs, but also challenge your abs to protect your spine as you test out your spinal extension, slightly dropping your hips toward the ground.

This forces your abs to brace as you extend, but be mindful you don’t end up simply engaging your lower back!

To do this move, set up in a plank from your forearms and toes with your feet together. Make sure your shoulders are stacked over your elbows and your upper back is engaged so your shoulders aren’t shrugged.

Drive back through your heels as you flex your quads to hold in a nice straight line. To improve your base, you can widen your feet out to shoulder width.

Then tuck your pelvis under toward your ribs, rounding through your entire spine even to tuck. Do not push your butt up in the air and end up shifting your shoulders back behind your elbows.

You really just want to round through your spine as you tuck your hips toward your ribs, engaging your abs and glutes.

Even think about drawing your belly button in as you exhale to pull your abs in hard.

Then begin to lower back down into that plank position. As you lower though, try to go a little past that straight line as if extending to slightly drop your hips.

You want to feel your abs almost FIGHTING against you lowering to prevent your back from really arching.

You’re testing out your ab brace as you extend.

Then tuck right back up, tilting your pelvis again.

Do not push backward as you do this movement. Keep your shoulders stacked over your elbows.

Pause in each position to really feel your core working. Really move slowly through the movement to focus on feeling your abs.

If you feel your lower back, either modify to the static plange plank hold or use an incline.

To modify this move an incline works best. The higher the incline the less pressure or strain there will be on your shoulders and even core so you can really focus in on those abs working.

You can also do this starting on your hands and knees but be conscious that, while it may look like the cat cow stretch, you are truly engaging your abs to round up. I like to call this variation the vomiting cat because I want my clients drawing in their abs as if trying to really hollow out their belly!

2: Lower Ab Plank

This move is not a traditional hands and feet or forearms and feet plank. But it is an amazing core isometric hold and a move that is great to target those lower abs.

I personally call it a Lower Ab Plank so wanted to include it as an option because often when people have shoulder injuries and can’t do planks they feel a bit lost about what options are out there.

So if you need to take your upper body and shoulders out of the equation, this is a great option to target those lower abs…although don’t forget about using the incline as well to regress moves and build up!

This exercise is advanced though and you need to have mastered that basic pelvic tilt hold to brace so you don’t feel your lower back or hip flexors only working.

To do the move, you will lie on your back with your arms down by your sides or hands behind your head.

To start you can raise your legs straight up toward the ceiling and tilt your hips towards your ribs to press your lower back into the ground. Or you can start with your knees bent to really set up the posterior pelvic tilt before extending your legs.

Maintaining that pelvic tilt, lower your legs down so they are only an inch or two off the ground and hold. Better to even hold up a few inches higher to keep that ab brace and even squeeze your glutes.

Focus on really bracing those abs as you hold.

If you feel your lower back taking over, raise your legs up higher or even bend your knees. You can even start with just one leg extended.

Lifting your head to perform an upper body crunch can both make the move harder, but also help by flexing your spine.

Make sure to breathe and focus on engaging those abs, keeping that tilt. You do not want your lower back taking over. If it does, your lower back and not your lower abs are getting worked by this move.

Better to modify and focus on those abs than do a harder variation where you compensate!

3: Body Saw

Extended planks or long lever planks have actually been shown to increase ab activation over the traditional plank, especially of the lower portion of the rectus abdominis.

That’s why it’s key to include some extended plank positions in your routine.

You just want to be very conscious you don’t overload your neck and shoulder OR let your butt start to hike up in the air as you do these moves.

One great dynamic way to include the extended plank position in your routine over simply holding is with the Body Saw.

The great part about this plank variation, like with all plank variations, is you can also modify this move off an incline.

And if you have wrist issues you can do it from your forearms or you can also give yourself more space and change things up by doing this movement from your hands to work your arms more!

To do the basic Body Saw plank from your forearms, set up in a plank position from your forearms and toes with your feet close together and elbows under your shoulders.

You want a nice straight line from your head to your heels. Make sure to engage your back to support your shoulders and make sure they aren’t shrugged.

Then begin to walk your feet backward, taking small steps. Keep your body in a nice straight line and don’t let your hips sag toward the ground.

Lengthen through your triceps and shoulders as you walk back.

Walk back as far as you can while keeping your core engaged.

Then walk your feet back forward until you are back in the standard plank position. You do not need to walk more forward than simply back so your shoulders are over your elbows.

Make sure you feel your abs bracing as you extend back. Do not push your butt up in the air or let your hips sag toward the ground.

Repeat walking back out.

Remember you can modify the move off an incline to reduce the strain on your upper body and core.

To advance this move as well, you can also add in sliders, sliding back instead of walking. That reduces traction and even makes that pull back in so much harder! Just make sure you can control the move before progressing!

SUMMARY:

Using these 3 plank variations you can really work your abs while targeting that lower portion of your rectus abdominis even more!

To use these as a workout….

Lower Ab Burner:

Set a timer for 20 seconds per move starting with the Body Saw then the Dolphin Plank and ending with the Lower Ab Plank.

Rest 20 seconds between rounds to make sure you can really focus on bracing hard each round and complete 2-3 rounds through.

You want to focus on short intervals so you can engage everything hard over just focusing on holding for longer and letting your lower back or hips become overworked!

The BEST results happen when our diet and our workouts WORK TOGETHER!

Check out my RS Formula for FABULOUS results:

–> 3-Step RS Formula