Hi everybody,

I have a question, can anybody please recommend me on dumbell exercises for hips and thighs? (namely the Adductors, Pectineus, Tensor Faciae Latae and Gracilis muscles, hope the names are helpful :o )? So far I've been doing my squats and straight leg deadlifts, but it just doesnt feel focused enough on the thigh-hip area :d_redface I'm especially conserned about the inner thighs.

Or are the exercises mentioned ubove enough to help me get those figure-skaters' legs I've always wanted?

I'm apologizing in advance for the bad grammar, I'm not an English native speaker.

Thank you very much,

Gila.

a few things come to mind (my anatomy is a little fuzzy after 7 years)

weighted leg lifts (adductors and abductors)

balance ball or bosu ball moves - a lot of these muscles wrap around a little, so they help stabilize during balance moves) - do weighted lunges on and off of a bosu ball (balance ball chopped in half) or do hamstring curls by lying on your back, digging your feet into a balance ball, and rolling the balance ball to you - sounds easy, but if you dig in and keep your hips straight it is quite challenging.

lunges to different angles, or plies

power moves (controlled jumps right and left, or squat jumps right leg then left leg off a step) will also engage the stabilizers

Though the real key to figure skaters legs is diet, no doubt.

a few things come to mind (my anatomy is a little fuzzy after 7 years)

weighted leg lifts (adductors and abductors)

balance ball or bosu ball moves - a lot of these muscles wrap around a little, so they help stabilize during balance moves) - do weighted lunges on and off of a bosu ball (balance ball chopped in half) or do hamstring curls by lying on your back, digging your feet into a balance ball, and rolling the balance ball to you - sounds easy, but if you dig in and keep your hips straight it is quite challenging.

lunges to different angles, or plies

power moves (controlled jumps right and left, or squat jumps right leg then left leg off a step) will also engage the stabilizers

Though the real key to figure skaters legs is diet, no doubt.

Hi, thanks for the quick reply - I'll try out the exercises (as soon as I check on Google the meanings for some of the terms you used :o :p )

Gila.

The inner muscles are smaller muscles, and won't gain much size. You can exercise them by doing exercises such as suicides. The abductor and adductor machines will hit them too. Just don't expect big changes. You can up your weight on (deep) squats, and deadlifts to help

What you really want is to key in your diet so you can lose fat there. Remember, you can't spot reduce fat!

The inner muscles are smaller muscles, and won't gain much size. You can exercise them by doing exercises such as suicides. The abductor and adductor machines will hit them too. Just don't expect big changes. You can up your weight on (deep) squats, and deadlifts to help

What you really want is to key in your diet so you can lose fat there. Remember, you can't spot reduce fat!

Thank you very much! :)

You might want to try this site. It has good descriptions of the different muscles of the body and different exercises for them as well as pictures and instruction to show how to do them.

http://www.bodybuildingpro.com/exrx.html :bb:

You might want to try this site. It has good descriptions of the different muscles of the body and different exercises for them as well as pictures and instruction to show how to do them.

http://www.bodybuildingpro.com/exrx.html :bb:

Thank you very much for the reply, I'll surely check the site! :tu:

I've just checked the site, apparently I know and use it alot only the address is different - http://www.exrx.net/Exercise.html

lol :D

Thank you very much for being ready to help though! :d_biggrin