Class #4571

Inner Thigh Flow

50 min - Class
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You will focus on your inner thighs in the fourth class of Melissa Connolly's series. She will show you how different placements of the Franklin Ball can help tone and lengthen your leg muscles. From Roll Up and Roll Over to Thigh Stretch and Side Kicks, you’ll work your lower limbs as you lift up with a strong core.
What You'll Need: Mat, Overball

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All right guys, we're going to start our Inner Thigh Flow class. We have our ball and to work those inner thighs, we're going to go ahead and place the ball right between your knees and lie down onto your backs. Okay, so getting set up, have your feet parallel, hip width apart, reach your arms nice and long down by your sides. Before we do anything, feel that length from the crown of your head down through your spine, down to your tailbone, and then take a nice, deep breath in through your nose. And as you exhale, let's wake up those inner thigh adductor muscles.

We squeeze the ball. And again, breathing in, release. And as you exhale, engage the inner thighs. Draw the lower, the middle, the upper abs in, and release. Exhale, squeeze the ball tight with your inner thighs.

Draw the lower, the middle, the upper abs in and release. Two more, squeeze the ball, draw the abdominals in and up and release and exhale. Squeeze the ball. Draw the lower, middle, upper abs in and release. We're going to squeeze the ball, roll up into a bridge.

So curl the tailbone under, rolling up, rolling up, rolling up, inhale at the top, and now exhale, roll through the upper spine, middle spine, lower spine and tailbone. And we squeeze the ball and roll up nice and flexible through the spine, breathing in at the top of the bridge and exhale, keep squeezing the ball as you roll down one vertebrae at a time. Three more, engage your core. Tighten through your inner thigh muscles and roll your hips up. Breathe in and exhale, roll down, upper spine, middle spine, lower spine, tailbone, exhale, squeeze the ball, roll your hips up.

And then let's stay in this bridge. You're in a straight line from the knees to the hips to the shoulders. Do 50 squeezes into the ball. Squeeze one, two, three, four, five, six, seven, eight, nine, 10, one, two, three, four, five, six, seven, eight, nine, 20, one, two, three, four, five, six, seven, eight, nine, 30, a little tighter, three, four, five, six, seven, eight, nine, 40. 10 more, three, four, five, six, seven, eight, nine, hold out, squeeze on 50.

Stretch the arms all the way back over head and roll down upper, middle, lower and tailbone. Take your arms down to the sides. We're going to lift the knees into a tabletop. Bring your feet together. Hug the ball with the inner thighs, engage through your core and then start to reach your toes down towards the mat and exhale, squeeze the ball, engage your core to the left.

Inhale to lower, and then exhale, hug that ball with your inner thighs and lift. Breathe in lower, and exhale. Squeeze the ball, engage the core. We'll do two more, inhale lower and then exhale lift. Last time, breathe in, hug the ball and lift.

Stretch your arms straight out to the sides in a T position, and then take your knees over to the right. The left shoulder stays on and out and now we use the core and inner thighs to pull the legs up. The knees go over to the left and then we squeeze the ball, engage the core and inner thighs. Just four more, breathing in. Exhale, pull center over to the left.

Get that nice spine to west, squeeze the ball, pull center. Take the knees over to the right and exhale center and over to the left and exhale center. Now take the ball. We're going to bring it between the ankles, knees at are tabletop position, arms reaching long. Take a breath in, exhale, raise your chest.

Look down towards your stomach. Take a big full inhale and on the exhale, all we do is squeeze, squeeze, squeeze the ball. Stretch your legs to the ceiling. Take a big breath in and exhale, squeeze, squeeze, squeeze the ball. Now bring your legs to your point of control, your hundreds position, breathe in, exhale, squeeze, squeeze, squeeze and pump the arms.

Breathe in, two, three, four, five, exhale squeeze the ball. Two, three, four, five, and two, two, three, four, five, exhale, squeeze two, three, four, five, three, two, three, four, five. Exhale, squeeze, two, three, four, five, four, two, four, five. Exhale, squeeze, two, three, four, five, five, two, three, four, five. Hug the ball, two, three, four, five, six, two, three, four, five.

Exhale, two, three, four, five, seven, two, three, four, five. Exhale, two, three, four, five, eight, two, three, four, five, exhale, two, three, four, five, nine, two, three, four, five. Exhale, two, three, four, five, one more. (inhaling) Breathe out, two, three, four, five, pulse for a second. Bend your knees and take that ball into your hands. Okay, good.

Reach your ball up. Stretch your legs to a high diagonal. Turn the legs out, heels together, toes apart, little beats, five, zero, one, two, three, four, five, six, seven, eight, nine, 10. Keep going, the abs running in and up and then keeping your back nice and supported onto the mat. Almost there.

Keep beating, we'll take one more breath in, (inhaling) breathe out (exhaling) and then bend your knees and rest your head down. Very good, place the ball between your knees just to hold it for a second. We'll grab the back of our thighs, rock up to seated. Okay, we're going to move into the roll-ups. So the ball is going to go right towards the top of your feet and then point your toes down.

So make sure the ball with those feet nice and tight, stretch your arms forward, lift yourself up. So engage to the core, lift up through the crown of your head and let's squeeze in where the adductor muscles. Draw the belly in towards the spine and roll lower back, middle back, upper back, shoulders, head. Flex your toes up, raise the arms. Raise up and roll up, squeezing in with the inner thighs, stretching up and over your legs.

Roll up, sit up nice and tall, point your toes. Squeeze into the ball. Roll through the lower spine. The middle spine keeps squeezing into the ball. Arms reach back, flex the feet, raise the arms.

Raise your head, heal your spine. Upper spine, middle spine, lower spine, stretch forward, feet are pointed, roll up one vertebrae at a time, get some length, and then scoop your abs and roll down. Back of the thighs on the mat and the thighs squeezing in, stretch back, flex the feet, raise your arms, raise the head, anchor the back of the thighs, squeeze and round forward and then roll up. We're going to roll down. Toes are pointed, scoop your stomach in.

And this time, we are going to stay onto our backs. So bring your arms down, down, down onto the mat next to your sides. Good, your head is down. Now engage that core so deeply, squeeze the inner thighs tight and lift your legs straight up. Good, anchor your arms down.

Let's squeeze in and roll over your hips, go up and over. From here, flex the feet, squeeze and roll down upper spine. Roll down middle spine, roll down lower spine, point your toes. Engage the core, lower the legs down. Raise your legs up, and exhale, go up and over.

Flex the feet pressing energy back through the heels and reaching the tailbone down towards the mat. The feet point with control. Take the legs down. Raise the legs up and exhale, go up and over. Flex the feet, squeeze in, let's roll down upper spine, middle spine, lower spine, tailbone.

Bring the legs down to 45 degrees. And then from here, just bend your knees all the way in. I'm going to take that ball into your hands. Place your feet down. Okay, good.

So now your feet are flat. You're going to hold the ball right above your chest, elbows out to the sides. Take your right knee into a tabletop position and engage your left glutes. We're going to press our hips up and extend the right leg. So stretch the right leg, lift the arms, squeeze the left glutes, and then we lower down.

Press up again, stretch the leg, squeeze and lift and down, exhale lift and down. We're going to do two more, left up and down. Now we're going to hold that single leg bridge. Your left glute is engaged, your core is engaged. Now this right inner thigh engages as we cross the midline, center.

Cross the midline, center, cross the midline, center, two more. Cross, center, cross, now small leg circle. Bring that in across down around, center. Focus on the cross, down around, center, cross, down around, center, cross, down around center, one more. And center reverse to the leg.

I'll focus on the cross and center. Out down around across, center. It is super small and three and exhale four and exhale five. Keep your arms up, roll down one vertebrae at a time. Place your right foot down.

Bring the ball above your chest. Take the left knee into tabletop. Engage your right glutes. Push down into the mat, and we'll extend up and down. Four more, breathe out two, and down, exhale three, lower exhale four, lower.

Now we're going to hold it there, right glute and core in the left inner thigh. Center, breathe out. (exhaling) Center, feel that inner thigh engage. Cross the midline. Cross the midline. Now small circle across down around, center, across down around, center.

We emphasize the cross, but it's still not very big. The hips are staying stable, let's do one more. Reverse, our circle goes out around cross, center. Out around cross, center. Three, exhale, cross, center.

Four, exhale cross, center. One more, and then keep your leg up. Roll down one vertebrae at a time. Place that left foot down. Okay, place the ball between your knees.

Hold the back of your legs. Raise up your head, rock up to seated. Good, so now rolling like a ball. You're on the tips of your toes. Hold the back of your thighs, scoop your stomach in.

So finding that nice letter C-shape. Now, since it's inner thigh focused today, we're going to hug the ball nice and tight and roll back five times to start. Breathe in, exhale, balance. Breathe in exhale, squeeze, balance. And three, exhale lift balance and four, exhale squeeze the ball, balance.

And five, exhale balance. Okay, next five. Reach the arms forward. Squeeze the ball three pulses. One, two, three, roll back, roll up.

Squeeze, one, two, three, roll back, roll up. Squeeze, one, two, three, roll back, roll up. Two more, find that balance and the core, roll back and lift. Last time, squeeze one, two, three, roll back and roll up, hands to the back of your legs. Lift yourself up tall, and let's transition onto our back.

Scoop the belly in, roll down one vertebrae at a time. All right, your arms can come down. Place the ball next to you. We're not going to use it with this next exercise. So from here, lift your knees to tabletop position.

Take a big breath in where you are and then raise your chest, preparing for a single leg stretch. Extend your right leg out long. Now take your right hand, just kind of the classic hold. Your right hand holds the inside of your left knee and left hand to your ankle. So we're focusing on our inner thighs today.

So press your left leg to your hand, your hand to your leg, keeping that leg tracking in line with your shoulder. Now switch, so you have the left hand to the inside of the knee, right hand and the ankle. Press your hands to your thigh, thigh to your hand to track it and then keep that inner thigh connection. Let's go side to side, breathe in, in, breathe out, out. Use the inside hand, exhale, exhale, breathe in, in, breathe out, out.

Breathe in, in, breathe out, out. One more breath, inhale, exhale, and then bend your knees. Lower your head down. Take the ball between the ankles for a double leg stretch. Hold onto your shins.

Exhale, lift the chest up. Now, stretch your arms and your legs away, lengthen long. Anchor your back down, pull the belly to the spine, open and pull in. Inhale stretch, exhale in. Inhale stretch, exhale in.

Inhale stretch, exhale in, inhale reach. Now we are adding on stretch everything out. Stay hold, squeeze the ball for three, two, one. Open the arms and pull it in. Stretch out, squeeze three, two, one.

Open the arms and pull it in. Stretch, squeeze three, two, one. Open, pull in, last time, stretch squeeze, two, three, open and pull in. Rest the head for a moments, grab the back of your thighs. Rock up to seated.

Okay, put your ball next to you. Place your ankles to the inside edge of your mat. Raise your arms up overhead. Now feel you don't have a ball there but imagine this big beach ball on the inner thighs and in front of you for a spine stretch. So you're hugging in, pulling the belly back.

Let's stretch around up and over the beach ball and pulse one, two, three. Scoop your abs and roll up one vertebrae at a time. Good, again, scoop the belly and hug with the inner thighs round up and over, pulse one, two, three. Engage the core, roll up one vertebrae at a time. One more, we scoop and round, round, round, and pulse one, two, three, engage the core, roll up one vertebrae at a time and then open your arms.

Place the ball between your feet. Okay, good, so legs long. Sit right up on top of your sit bones. Engage into the core, stretch the arms forward. We're going to squeeze in, take the right ear neck, look at your right middle finger, pulse three, further two, furthest one, reach to the center.

Left arm comes back, we pulse three, further two, furthest one. Back to the center, hug the ball and twist, three, two, one, link them through the center. Hug the ball, twist three, two, one, sit tall through the center. One more, both sides, exhale. Two, three, lift through the center and exhale.

Two, three, and lift through the center. Reach your arms forward, pull your stomach in, roll down as a transition, one vertebrae at a time, good. All right, so we're going to move into some oblique work. Take the ball, raise your left knee into a tabletop position and then place this ball on the inside of your left knee. Your right hand holds the ball.

So your right elbow is slightly out to the side. We're going to kind of press into the ball. The left hand is behind your head. Feel your hips are square. We're going to inhale, and on the exhale, press the ball into your inner thigh, inner thigh ball, raise your chest, inhale lower down.

And again, feel that last adductor connection. And also, try to connect to the left side of your core a little bit more and lower down. Three more, breathing out all the air to lift, inhale lower, exhale, curl, curl, curl up, inhale lower, squeezing up all in with the inner thigh and the arm, inhale lower. Now keep the left leg up, ball to the side. Raise your chest up and rotate to the left and have this magnetic connection.

So inner thigh and elbow towards each other. Extend the left leg, come to the center, exhale, rotate two and center. Exhale three, center, rotate lift twist four, center. Lift, rotate five, center. Breath out, lift, twist, six, center, exhale seven, center, inner thigh and elbow eight, center, pull it in, nine, center, one more, center and then place that left foot down onto the floor.

Pick up your ball and we'll repeat the other side. So ball to the inside of your right knee, left hand on the ball, right hand to your head. Just take a second, your hips are square, equally weighted. We're going to press into the ball and on your exhale, lift the chest up. Inhale lower, exhale, curl right inner thigh, left arm, right obliques and lower.

Exhale lift three, inhale lower, exhale lift four, inhale lower. Last time, breathe out, squeeze in and lower. Place your ball to the side. Raise the chest, and then again like that magnet, you pull your elbow and your inner thigh towards each other and then we're going to link them. The leg come to the center.

Exhale rotate two and center. Rotate three, center, rotate four, center. Breath out, lift, twist, five. Lift rotate six, lift rotate seven, exhale. Two more, breathe out and breath out.

Now keep your chest up, bend this right knee to tabletop. Your chest stays lifted, bring your left knee to tabletop. Extend the right leg, lift and rotate to the left. We're going to alternate, and switch. Let's breathe in and in, exhale, exhale.

Elbows are wide and we twist, twist. Try to lift that bottom shoulder blade up off of the mat. Breathe in, in, breathe out, out. Last time, exhale, exhale. Bend your knees, hold the back of your thighs.

Give yourself a rock up to seated. Okay, so now we're going to do a single leg saw. So your left leg is going to go out to an angle. The right sole of the foot is to your inner thigh. Stretch your arms straight out to the sides, lift up tall, flex your left foot strong.

Now we're going to rotate spine, twist to the left, good. And then take this right pinky finger like you're sawing in off past your pinky toe, roll up twist and center. Two more to the left, exhale rotate. Inhale center, exhale rotate and center. One more, big twist, rotate.

And then we saw, roll up twist and center. And then from here, just hook your left elbow down and stretch out the side and raise yourself up to the center. We'll switch sides. So the right leg goes out, left sole of the foot to the inner thigh, reach the arms out, lift up and rotate to the right, saw and stretch, rotate to the right and center. Exhale twist, inhale stretch, exhale twist, center.

One more time, breathe out and reach and twist and center. And then we're just going to give ourselves that inner thigh stretch, reaching over and then lift all the way up. Okay, now we're going to move into the open leg rocker. So we won't use the ball for today but you are going to take your hands to the back of your thighs, get into a position. So scoop the stomach in, let a C-shape, and then we're going to extend both of the legs out.

Okay, great, you can either hold onto the back of your thighs or bring your hands up to your ankles. Now, raise your chest. Take a big breath in and as you exhale, let's rock back, roll to the bottom of the shoulder blades, roll up and lift tall at the top. Four more, breathe out, breathe out again and lift tall, exhale back, exhale up and lift tall. Two more, breathe out, breathe out again and lift tall.

Last one, exhale, roll up and lift. Now hold this position. Take your hands off of your legs. The legs are going to come together. Heels together, toes apart.

Keep your chest up, belly in, crisscrossed for ten, nine, eight, seven, six, five, four, three, two, one. Grab your feet and bringing them together and then just come all the way down into a butterfly stretch and now roll yourself up to seated. Okay, we're going to move up onto our knees. Take the ball, place the ball to the top of your inner thighs. Okay, so knees are underneath your hips, tight and out through your whole Pilates center, your Pilates Powerhouse.

So tighten those glutes, the hips, the core muscles, shoulders down, and then keeping a nice, flat back, we're going to go into the thigh stretch. We lean back and then pull back upper right. Four more, squeeze the ball. Yes, today's inner thigh focus. So we're squeezing in, we're squeezing in.

And then we lift back up. Squeeze in, squeeze in, squeeze in. Lift back up, two more, hug the ball, draw the stomach in, lean back and lift up. One more time, squeeze in, lean back, reach forward and lift up. Whoo, very good.

We'll put that ball to the side. We're not going to use it for the next series. Come to your flat back. And then from here, you have your shoulders over your wrists, hips over your knees, stomach is tight back is flat. Lengthen the right leg straight back.

Good, now the next series is a Julian Littleford-inspired thigh glute series. So keep everything tight, locked in and stable. Raise your right leg up. Now use the inner thigh to bring it across the midline like an intro to center and put it down. Raise the right leg up, cross two times.

Cross, cross, center, down. Raise the right leg, cross for three, two, one, center, down. Lift the right leg, cross for four, three, two, one, center and down. Lift, cross for five, four, three, two, one, center. Repeat five, lift up, cross for five, four, three, two, one, center, down.

Lift the right leg, cross for four, three, two, one center and down, lift the right leg. Cross for three, two, one, center and down, right leg goes up cross for two, one, center, down last time, lift, cross, center and down. Keep your right leg long, stretch the left arm forward and raise arm and leg, hold 10, nine, eight, seven, just balance, balance, balance, balance. Now round your spine, pull your elbow and your knee in and stretch to lengthen. Exhale two, inhale stretch.

Just three more, pull in and round and stretch. Two more, pull in and stretch. Last one, pull in and stretch and then place your hand and your knee on to the mat. Good, we'll do the other side. So the left leg stretches out long.

Take a second, readjust your form. Abs are in, spine is long, shoulders are down and here we go. Exhale lift, cross the midline, center. Down and lift cross one, two, center and down. Lift, cross three, two, one center, and down.

Lift, use that inner thigh, two, three, four, center and down, lift, cross five, four, three, two, one, center, working our way down. Lift the leg, cross for five, four, three, two, one, center, down. Lift up, cross four, three, two, one, center. Down, lift the leg nice and long, cross three, two, one, center, down. Lift the leg, cross two, one, center down.

Last time, lift cross, center and down. Stretch the right arm forward, raise everything and hold it. Belly button to your spine. Nice long, straight, flat back, energy through your fingers, energy through your toes. And then we breathe out, pull elbow and knee in, stretch and lengthen.

Exhale, curl two and stretch. Exhale, curl three, stretch, two more, curl four, stretch, one more, and stretch. And then place your hand and knee down. Sink back into a brief Child's Pose. Sit to your heels, lengthen out your arms.

Take a nice, deep breath in through the nose. Stay there, breathe out. (exhaling) And then we're going to come onto our stomach. So lean your body forward, shoulders over the wrists and let yourself go all the way down with control, good. Separate the feet-hip distance, hands are right next to your shoulders. Now tighten up those leg muscles we're just working.

So keep your glute muscles, quads, hamstrings engaged and let's hover off of the mat. Take a breath in, lift up your chest. Hands go on the mat, press the shoulders down. Let's lift into a swan, breathing in at the top, and exhale lower all the way down. Two more slow.

Inhale, hover off the mat. Keep those legs reaching long, hands on the mat. Shoulders pull down, chest lifts up, inhale, exhale lower all the way down. One more slow, inhale hover, hands down, exhale, press up. Breathe in, lift the chest and exhale lower down.

Okay, good, so since today is inner thigh, just focus on hugging in, even though your legs are not together. And let's lift and lower three times. So just breathe in, lift, exhale lower. Two more, inhale lift, exhale lower. Last one, let's hold the top.

Whole body is active from your toes up to the crown of your head. Keep your hands on the mat, rock forward and back down and lift and down and lift three more, and lift two more, breathe out, breathe in, last one, hold it there, and then lower yourself down slowly with control, awesome. So once you're here, bend your right knee. Take the right hand your outside foot. Just give yourself a quick little quad.

Stretch, hold, three, two, one, switch legs. Just pick up the outside of that left foot. Give yourself that quad stretch for three, two, one. Now we're going to hold onto the outside of the feet. So have your feet parallel.

Hip width, bend the knees. There's a tendency to let the knees go further out. So hold the outside of your legs. Hug an imaginary ball between your inner thighs and then start to lift your chest. Lift your legs, breathe in at the top and exhale lower down.

Two more, keep those inner thighs imagining hugging the ball between them and lower down. Last one, we're going to lift and stay. If you're inspired to do so, start to rock. Otherwise, just hold it rocking forward and back, couple more, and that is it. We'll stretch the legs, stretch the arms out and lower down.

Hands come by the shoulders, press into a well-deserved Child's Pose. Just stretching your back in the opposite direction. Take a nice, deep breath, inhale. Fill the front, the side, the back of your rib cage up with air and then exhale, breathe out all of the air. Place your hands on the mat next to your knees.

Let's roll up one vertebrae at a time. Okay, grab your ball. The sideline series we're gonna do is inner energy-focused. So bring your head to the back of the mat. Bring your elbow down to the mat, and then your top knee is on the ball, okay?

We're going to be lifting this bottom leg. So you're going to flex your top foot down, place it on the mat. Flex your bottom foot. Now tighten up through the core, energy through your heel as you lift the leg and lower, exhale lift the leg, lower. Exhale, lift and lower.

Try not to bend your knee. Keep that leg reaching long. We'll do five more. Reaching your heels to the opposite side of the realm, lift, lower, three more, lift, lower, two more, lift, lower. Now just stay up.

From here, stretch your toes, point them. Do a little circle, 10, nine, eight, seven, six, five, four, three, two, one. Reverse teeny circle, two, three, four. Turn out to bend your knees, six, seven, eight, nine, 10, now flex the foot energy through the heel. Can you lift the leg in entire?

Go ahead, lift and hold for five, four, three, two, one and lower down. One inch makes a difference. (chuckles) Okay, so now put your ball to the side, lie on your stomach for heel beats. The arms are down by your sides. You're gonna raise your chest. Reach the fingers back to your toes.

Lift up your legs. We're going to click our heels together. Five zero, one, two, three, four, five, six, seven, eight, nine, ten, one, two, three, four, five, six, seven, eight, nine, 20, one, two, three, four, five, six, seven, eight, nine, 30, one, two, three, four, five, six, seven, eight, nine, 40, one, two, three, four, five, six, seven, eight, nine, 50, and lower down. Stretch your arms out to the sides. Raise your chest.

Raise your legs. Beat for 50, one, two, three, four, five, six, seven, eight, nine, 10. Squeeze your butt, two, three, four, five, six, seven, eight, nine, 20, top of your inner thighs, 30, one two, three, four, five, six, seven, eight, nine, 40, one, two, three, four, five, six, seven, eight, nine, 50, and release. Good, prop yourself up onto your elbows and then tuck your toes underneath you. Lift your knees right in a forearm plank.

Okay, good, tighten up through the core. Lengthen your spine. Just take a nice, deep breath in and then breathe out. (exhaling) Pivot onto your right side. So we're in a forearm right side plank. Raise the arm up, breath in. (inhaling) Nothing fancy, just breathe out (exhaling) and then lower down.

Bend your knees into a mermaid. Just give yourself a nice side stretch over and lift up, aside too. We're going to place the elbow, the hips to the back of the mat. Your knee goes right up onto the ball. Okay, good, so we have both of the feet flex, energy through your heel and start with 10 lifts.

Exhale up, down, exhale two, down, exhale three, down, lift up four, down, lift up five, down, lift from the inner thigh, down, exhale up, down, lift up, down. We'll do two more, lift lower. Now you're going to hold it up. Stretch your foot long, teeny, little tiny circle. Two, three, four, five, six, seven, eight, nine, 10, reverse.

Is your knee bent? Three, I only asked because I do see that happen. Stretch along. Switch when it gets tough, and then flex your foot, release the leg, raise it up, hold it there for five, four, three, two, one, and lower down. Good, so now come on to your stomach.

We're going to finish out the heel beats. So this time, stretch your arms overhead to a diagonal. So I have my hands, arms to the edge of the mat. Now raise the chest, lift your arms, lift your legs and click those heels, really squeeze in tight. One, two, three, four, five, six, seven, eight, nine, 10, squeeze two, three, four, five, six, seven, eight, nine, 10, squeeze two, four, five, six, seven, eight, nine, keep breathing. (inhaling) Nice, deep breath. (exhaling) We'll do 10 more, two, three, four, five, six, seven, eight, nine, 50, lower everything down.

We are going to move into this swimmer. So take a breath in where you are. Exhale, raise your chest, raise your arms, opposite arm and leg lifts will start slow. Three, four, five, six, seven, eight. Now, as you go quicker, create that inner thigh connection.

Feel that, legs parallel, switch, switch, switch, switch, switch, switch switch. 10, nine, eight, seven, six, five, four, three, two, one. Stretch it out long and release it down. Prop yourself up onto your forearms. Come up onto your knees.

Curl the toes under and stretch out to a long plank position on your forearms. Good, just hold it there, breathe in. Hold it there, breathe out. (exhaling) Pivot onto the left side. Raise the right arm, feel that stabilization of your shoulder, your lats, your obliques. Breathe in, (exhaling) breathe out. (inhaling) That's it, just lower your hip, bend your knees, and give yourself a nice mermaid side stretch.

And then come on up. Grab your ball. Okay, we're going to have a seat. Place the ball between the knees. Squeeze that ball, hold the back of your thighs.

Take an inhale, sit up nice and straight, nice and tall. (inhales) When you breathe out, we're going to hug the ball. We're going to release the legs and around back. Breathe in, and then exhale. As we lift, let's open the arms, lift your chest, look up. Exhale, pull the stomach in, rounding, rounding, squeezing in.

On your next exhale, round forward. Lift the chest up. Three more, exhale round back, breathe in. Exhale, round forward. Lift the chest.

Two more, scoop the stomach in, rounding, rounding, rounding, breathe in. Squeeze the ball, round forward. Lift up, one more, exhale round. Hold it here, squeeze the ball a little bit righter. Roll down, roll down lower back, roll down middle back, roll down shoulders and arms go down.

Keep your knee is not fully pulled in but right where I have mine, a longer angle is perfect. Extend the right leg out for single leg teaser with the ball. Arms are down by your sides. Anchor your left foot down, squeeze it. Raise up your head and let's roll up.

So just slide those arms down and up, squeeze for three, two, one. Roll down one vertebrae at a time. Raise your head, roll up and squeeze for three, two, one. Hold the squeeze, roll down one vertebrae at a time. Raise up your head.

Exhale, roll up. Squeeze three, two, and one. Take that ball, put it next to you. Grab hold of your leg and then roll down with control. Let's engage the core.

Walk down your leg, walk down. Use your core, use your core. Roll down with control, not too fast, and then we'll just gently pull the leg back for a stretch. And then you're going to take hold of your right ankle, calf foot, wherever, open your left knee out to the left, open the right leg out to the right foot inner thigh. Stretch, and then we'll pull that leg back up to the center.

Okay, good, grab your ball. Place it between the knees again. We'll do the left side. Left leg extends long, arms reaching down. We take a big breath in to prepare.

Exhale, roll up one vertebrae at a time. Lift your chest. Squeeze three, two, one, and roll down, roll down, and down. Two more, raise up the head. Exhale, roll up and squeeze, three, two, one and roll through the lower back, the middle back.

Try to keep that left leg long and straight if you can. And here we go, raise the head, exhale, roll up, roll up, up, squeeze three, two, one. Place your ball to the side, let's hold onto the leg to stretch. And then with core control, roll down, roll down. Really engage your abdominals.

Roll down one vertebrae at a time. Once your head goes back gently, pull that leg back to a stretch and then open the leg and move your right knee open and stretch the inner thigh, and then bring the leg to the center. Place your ball between your ankles for, between your feet, between your feet, for a double-leg teaser. So we're going to stretch the legs down along the mat. Legs are straight.

Keep the arms down by your sides. Now hug the ball with your inner thighs. Really use those muscles. Tighten up your core, raise your head, reach the fingers out. So your head is up, your feet are down.

Then we flow the legs up. So we're arriving, we're arriving, we're arriving to a teaser. Take a breath in, keep the legs where they are, whoo, and then roll down, touch the lower back. And then we'll lower the legs and the head and the arms. Just two more, squeeze in, roll up, roll up, breathe in, roll down, squeeze a ball.

Roll lower back, roll middle back. The feet and the head go down. One more control teaser. Let's hug in, hug in, hug in, hug in, hug in, lifting up. Breathe in and exhale, squeeze in, squeeze in.

Whoo, roll lower, roll middle, roll shoulders and head. Now take your arms all the way back, flex your feet. We're going to do a roll-up transition. Roll yourself up, stretch forward. Roll up to seated.

Take your hands behind you. Point your feet and lift your hips up. Open across your chest. Squeeze the ball in, tighten up your glutes. Stay for five.

Hold four, three, two, one, and lower the hips down. We're done with the ball. Put it to the side, come around to all fours. Okay, so we're going to be in a plank position. That's all I'm going to say. (giggles) Just follow along.

So we're going to starting on our four, shoulders over your wrists, hips over your knees, core muscles tight. Take one light back, followed by the other. Strong arms, strong core, strong glutes. Now point your right foot, lift your right leg up. Cross the midline, center, put it down.

We're not going to do the up to five. Lift, just cross one time, center, down, lift cross one time, center, down. Two more lift, cross one time, center, down, lift cross one time, center, down. Now that is it, we're gonna do five pushups. You can stay on your toes.

I'm going to demo on the knees. The elbows come in towards the ribs, exhale, push, breathe in lower. Tighten up your core. Keep your inner thighs and glute muscles tight. Three more, press up.

Two more, press up. Last one, press up. If you're on your knees, tuck your toes. Come back to a plank. Okay, good, now we have that right leg lifting.

You bring your right hand into the center. Pivot around, left leg in front, right leg back, three side bend mermaids, lower the hip, lower the arm. Look down to your left fingertips. Exhale, reach up and over. Look over to the right, and bring it down.

Look over the fingertips. Exhale, reach up and over. One more, breathe in and exhale. Lift up and over. Raise the arm to the ceiling.

Come to the center. We're going to repeat it all. Here we go, we're in our plank position, point your left foot, lift it up, cross, center, down. Lift, cross, center, down. Three, cross, center, down.

Four, cross, center, down. Five, cross, center, down, okay? Let's do our five pushups, knees down or up, your choice. Elbows go narrow. Breathe in, breathe out.

Exhale two, exhale three and four and five. Come to your straight leg plank, left foot comes in, pivot around. So my back is to you. Raise your arm up, and then lower the hip. This arm goes down, exhale lift up and stretch over.

Inhale lower down, exhale over. One more time, look at your right fingertips. Exhale, go up and over, look to the left. Raise your right arm up to the ceiling. Bring yourself back to a plank.

Lift your hips. Step into a downward dog stretch. Take a big inhale. (inhaling) Stay there, breathe out. (exhaling) Walk your hands back to your feet. Soften your knees. Roll up one vertebrae at a time.

And then take your feet parallel to a wide, straddle position. Stretch your arms out, lean forward with a flat back and then just continue stretching down in a straddle stretch. That's your head, your neck, your shoulders release. Shake your head, yes. Shake your head, no.

Engage your core, roll up one vertebrae at a time, and then stretch your arms all the way up. Big breath in, (inhaling) breathe out all the air. (exhaling) Yay, (applauding) and thank you all so much for joining my Inner Thigh Flow class. Hopefully, I'll see you soon.

Comments

1 person likes this.
One of my favorite classes!. I really enjoy this series with the small ball. All classes are slightly different. They are all fun!
1 person likes this.
I really love this series! My new top. Thank you!
Thank you very much that was amazing! Loving this series x
Had no idea there are so many ways to use the ball! Strong and creative work  out- thank you!
This is a great class Mellissa thank you. I am enjoying the series. I like your workout ensemble, lovely color.
It always nice when we get to do sideplanks and pushups. I got a good workout, lengthened, sweated a bit, and had fun. Thanks Again Melissa:}
oh i love your classes so much, thank you Melissa
What a workout! I found this hard but straightforward thankyou!
Amazing. Challenging. Loved.
Thanks, Melissa, great class as always!
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