Practically everything we do in ballet, from dégagé to développe, requires inner thigh strength. And yet, “it’s a very difficult muscle to strengthen,” says Eliza Tollett, founder and owner of The Ballet Spota ballet fitness program with classes in New York, Los Angeles and online.
Ballet tends to be very heavy, says Tollett, who holds certifications from the American Ballet Theater’s National Training Curriculum (in levels preschool through 5) and the National Academy of Sports Medicine (in personal training with a specialty in women’s fitness). Dancers can neglect strengthening their inner thighs and glutes, which is why cross-training is so essential, she says.
Your inner thigh muscles, or “adductors,” do a few important things: They help bring your legs closer to the center of your body, stabilize your hip and knee joints, and help extend both the stabilizing side and and in the leg lift.
In a long variation, for example, you need inner-thigh strength to maintain solid, clear technique, Tollett says. “You want to make sure your inner thighs are strong so you’re crossing your heels all the way through and making sure you’re in flexion or extension.”
Here are four cross-training exercises Tollett recommends to target your inner thighs. Add this workout to your routine a few times a week or do it as a warm-up before class or rehearsal.
You will need:
- yoga mat
- weight bench or sturdy raised surface such as a couch or chair
- 1 to 2 kg ankle weights (optional)
For all of the exercises below, rest 30–90 seconds between sets of repetitions (“reps”) to give yourself plenty of time to recover.
Side Lunges
- Stand with your feet fully together in parallel.
- Step out with your right foot as wide as possible while keeping the legs straight.
- Press your weight through the right heel as you drop your hips down and back, keeping your left leg straight and your feet flat on the floor.
- Return to the starting position for one repetition.
- Continue for 2 to 3 sets of 8-10 repetitions on each side.
End: These sidestrokes serve as the dynamic warm-up portion of your workout. A dynamic warm-up takes your body through its full range of motion and gets your heart pumping. Before you start, it’s wise to foam roll your adductor to release any tension you may be holding in the muscle, Tollett says. “After dynamic stretching, your muscles will be ready to be more active in the strength exercises that follow.”
Bridges
- Lie on your back with your feet flat on the floor and knees bent, hands on the floor at your sides. Your legs, knees and feet should be pressed together so that there is no gap between them.
- Squeeze your glutes and lift your hips off the floor until your body forms a straight line from your knees to your shoulders. Exhale as you lift your hips and pull your stomach in toward your spine to engage your deep abs.
- Hold for 30–60 seconds. lower your hips back to the floor. Repeat for 2 or 3 sets.
End: You may have done this exercise in the past with your feet hip-width apart, but this variation is designed to target the inner thighs as well as the glutes. “The glutes are extremely important, not only to propel you into space, but to control your knees and hips and protect your lower back,” says Tollett. Imagine there’s a $100 bill or lottery ticket between your knees that you’re trying to hold on to, he says.
If you’ve built up strength and it starts to feel easy, you can extend one leg from the knee to make it harder, Tollett says. “Keep squeezing your legs together so your legs don’t come off.”
Copenhagen plank
- Lie on the left side of your body so that you are perpendicular to a bench, sofa or chair. Lean on your left elbow, with your forearm flat on the floor and upper body lifted.
- Bend both legs to 90 degrees and rest your right knee and calf on top of a bench.
- Pull your belly button into your spine as you exhale while lifting your hips off the floor as if doing a side plank. Keep your bottom knee on the floor.
- For an added challenge, lift your left foot off the floor so both thighs meet.
- Hold for 30–60 seconds. Gently lower your left foot to the floor and return to your side. Repeat for 2 or 3 sets on each side.
Tips: Go slow, because this exercise is “really hard, but good,” says Tollett. Start with bent legs and bottom knee on the floor as you hold the position. Work on it for several weeks if it feels too difficult. Then, for several more weeks, try raising the bottom leg to meet the top. The more advanced challenge is to lift your bottom leg to meet the top leg, keeping both legs straight and the rest of your body stable.
Leg raises and circles
- Lie on your left side with your right leg bent so that your right foot is flat on the floor in front of you.
- Lift the bottom leg off the mat with a bent leg, then slowly lower only until you are hovering between each lift, aiming to keep your foot off the floor during the set. Repeat for 8–12 reps.
- Lift your lower leg off the mat and draw a clockwise circle with the leg. Do 8–12 reps, then repeat counterclockwise.
- Complete 2 or 3 sets of each exercise on both sides.
End: Your hips and shoulders should stack on top of each other, which requires some core strength. Work your abs throughout the row and don’t let your top hip roll forward in front of your bottom hip, Tollett says.
Want to make this harder? Tollett suggests adding an ankle weight of 1 to 2 pounds to your lower leg. You can also build endurance by not lowering your legs between reps, he says.
Keep in mind that these exercises are not specific to your body. Consult a qualified healthcare professional for personalized advice.
