Your iliopsoas muscle, also known as your hip flexor, connects your thigh to your torso. Whenever you bring your leg toward your body -- such as in a running gait -- your hip flexors are working, according to Andrew Biel, author of "Trail Guide to the Body." You can use Pilates, an exercise technique designed to balance your musculature, to work on your iliopsoas.
Toe Taps
Lie on your back with your knees bent and your feet flat. Place a 9-inch towel roll under your sacrum -- midway between your tailbone and waistband -- and lift your knees over your hips. Lower your right knee until your toes tap the floor, and then lift it up again. Repeat this movement, alternating legs, for about two minutes. Each time you reach your leg forward, you stretch your iliopsoas. Each time you lift your knee up, you strengthen it.
Bicycle
Lie on your back with a 9-inch towel roll under your sacrum, and tuck your knees toward your chest. Extend your right leg toward the sky, then slowly lower it to the floor. Keep your leg fully extended as you lower it. This large movement stretches your iliopsoas. As you drag your right foot toward you on the floor, extend your left leg toward the sky. Tuck your right knee in toward your chest before you reach toward the sky again. This tucking movement tones your iliopsoas. Continue bicycling your legs for 10 repetitions on each leg, and then reverse direction for a second set.
Scissors
The Pilates scissors exercise requires you to work with both legs extended. Extending your levers, or legs, increases the work load on your iliopsoas. Lie on your back with a 9-inch towel roll under your sacrum. Extend both legs toward the sky. Press your arms to the floor to stabilize your torso. Simultaneously lower your right leg toward the floor and lower your left leg toward your head. Pulse your scissored legs twice, then switch your legs. Repeat this pattern for 10 repetitions on each leg.
Helicopter
The helicopter exercise pulls your iliopsoas in different directions, adding more flexibility work to your routine, notes Pilates master teacher Romana Kryzanowska of True Pilates in New York City. Lie on your back with a 9-inch towel roll under your sacrum. Reach your legs toward the sky and press your arms against the floor. Scissor your legs, dropping your right leg in front of you and your left leg over your head. Circle your legs into a wide straddle position, then swing your right leg over your head and your left leg forward. Scissor your legs, then straddle. Continue this pattern for eight repetitions, and then reverse directions for a second set.
References
- "Trail Guide to the Body: A Hands-On Guide to Locating Muscles, Bones and More"; Andrew Biel and Robin Dorn; 2010
- Romana Kryzanowska; True Pilates; New York City
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