The Pilates method of body conditioning places a strong emphasis on the quality of movement execution as opposed to the quantity of repetitions. The technique also embraces the idea of working the same muscle group from different angles and body positions. The abductor or outer thigh muscles illustrate this theory. When you take a Pilates equipment class, you work this muscle group in a different manner on different pieces of apparatus.
Barrel and Circle Exercise
The Arc Barrel and the Magic Fitness Circle illustrates how the combination of low-tech Pilates equipment creates a sophisticated outer thigh exercise device. The Arc Barrel supports your alignment during side-lying outer thigh exercises, while the flexible metal ring called the Magic Fitness Circle provides resistance. Lie on your right side with your legs extended, and the fitness circle in an upright position under your right foot. Position your left foot so it rests on the pad under the top inside part of the circle. Prepare with an inhalation, then exhale and press your outer thigh against the ring's resistance.
The Cadillac
The Cadillac features a caged platform with resistance springs hanging from the top of the frame. The exercise called "leg springs open and close" is performed in a supine position, with both legs lifted. This type of body position requires you to use your deep abdominal muscles to support your lower back. Lie face-up with both of your legs extended at a 90-degree angle. Attach the leg springs to each of your ankles, and hold onto the bars behind you for support. Inhale in preparation. Exhale, then draw your belly in and press your legs apart against the resistance of the springs.
The Reformer
A set of cables, resistance springs, a foot bar and a gliding platform make up the Pilates Reformer. The side-lying outer thigh series uses both the foot bar and the cable and spring system. To use the foot bar, set the resistance springs, then lie on your left side with both legs bent. Rest your right foot against the foot bar and your left leg on the carriage. As you straighten your right leg, the carriage moves away from the foot bar. To use the cables, attach one cable to your right ankle. Stabilize your pelvis as you make a circle with your right leg. Keep your knee facing directly ahead.
Reformer Standing
While many of the Reformer outer thigh exercises use the supine or side-lying position, the skater uses a standing, weight-bearing position that has sport-specific carry-overs. Set the spring resistance before you start the exercise. Then, stand with your left foot on the edge of the reformer and your right foot on the carriage. Keep your left knee bent and your right leg straight as you glide the carriage to the side, against the resistance of the springs.
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