The muscles of the pelvic floor do not attach to the thigh muscles, so just exercising your thighs will not strengthen the pelvic floor. Learning to do Kegel exercises for the pelvic floor and then incorporating Kegels into your core exercises that work the thighs will strengthen both these areas.
Kegels
The pubococcygeus muscle and the illiococcygeus muscle of the pelvis control the flow of urine. These muscles get stronger from doing Kegel exercises. Before you can strengthen these muscles, you must learn to isolate and activate them. It is therefore necessary to relax the surrounding muscles. As many as one-third of people activate their thighs or abs instead and never get their pelvic floor muscles working. To isolate the pelvic floor, practice this exercise when you are urinating. Sit on a toilet and after you begin to urinate, stop the flow of urine and hold your pelvic floor muscles tight for 2 to 10 seconds. Once you can hold the muscles tight for 10 seconds, you may try working the pelvic floor and thigh muscles together.
Inner Thigh Lifts and Circles
The inner thigh lifts and circles is a mat Pilates exercise that works the inner thigh muscles. Pilates encourages the activation of the pelvic floor as well as the muscles of the waist during exercises to improve core strength. To perform this exercise, lie on your right side and prop your head up with your right arm. Cross your left leg over your right and grab your left calf with your left hand, wrapping your forearm behind the calf to grab the front of the ankle. The right leg is straight. Engage your pelvic floor by imaging that you are stopping the flow of urine. Then pull in your abdominal muscles and contract your right inner thigh. Raise your left leg toward the ceiling using your inner thigh muscles. The activation of the abdominals and pelvic floor should keep your pelvis stable. Lower your right leg. Do the desired number of lifts and then trace circles in the air with your right leg in both directions. Repeat on your left side.
Glute Bridge Single Leg Progression With Dorsiflexion
The glute single leg progression with dorsiflexion is a thigh, calf, glute and ab exercise. By holding a pelvic floor contraction and squeezing your abs in during the exercise, you will work your thighs without arching and possibly straining your lower back. To begin, lie on your back with your knees bent and feet on the floor. Bend your right knee toward your chest and grab the back of your thigh with both hands. Lift the toes of your left foot to activate the calf. Contract your pelvic floor and then your abs. Next, push through your left heel and raise your hips toward the ceiling. Do not relax your pelvic floor or ab muscles, or lift so high that you cannot maintain the contractions. Lower your hips to the floor. Do a complete set of as many reps as you wish and then switch sides to do a set on the right leg.
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