Re: Re: Question on working inner/outter thighs

[Guest guest]

I agree with all of that. :-) Isolating your inner and outer thigh

isn't a good use of time in terms of changing the shape of your leg.

Squats, lunges, leg presses, etc. will also work the stabilizing

muscles of the inner and outer thigh and give you more visible results

faster.

Hitting the adductors/abductors is fun once in awhile though, and

certainly isn't going to hurt you. It just shouldn't be the foundation

of your leg routine. My favorite inner thigh move is the sumo squat -

legs wide, toes angled out, one very heavy dumbbell held low and

center, and squat. I use a 100 lb dumbbell if I can get somebody else

to take it off the rack for me. :-D I can't pick it up and carry it

around but I can squat it. LOL And for outer thighs, I sometimes use a

resistance ring or figure 8 around the soles of my shoes and take wide

steps back and forth.

You can always use a resistance band as a home adductor/abductor

machine or cable system. Just loop one end under a stationary object

like a table leg and one end around your ankle or the sole of your

shoe and do your inner and outer reps. That's a bonus move though.

Don't let it replace any of the more effective exercises in your BFL

sets.

On Thu, 30 Dec 2004 14:17:10 -0000, <goheen@...> wrote:

>

>

> I posted this on another forum to see what opinions we would get....

> this was one of the replies:

> ____________________________________________________________________

> waste of time

>

> ............................

>

> Ofcourse your going to feel it. If I sit there with one of those

> hand grip exercisers, after a few minutes " i'm going to feel it " but

> that doesn't mean it's doing any good in the bigger picture.

>

> Know on thing....committ it to memory forever....weight training

> increases the strength, and subsequently the size of your muscles.

> Most of us girls don't want our legs to get WIDER. Adductor/Abductor

> machines isolate those specific muscles. Your time is better spent

> doing squats, lunges, and leg press which will initiate those

> inner/outer thigh muscles as stabilizer muscles....which is

> technically what they are and nothing more.

>

> Now if you were a soccer player, hockey player, even a football

> player, I would say yes, do those exercises because in a " sports

> specific " mentality those muscles are crucial. Soccer players

> dribble and kick with the in-step and therefore need a lot of power

> when turning the foot out and just railing on the ball. Hockey

> players skate by turning the foot outward and pushing. So as you can

> guess hockey players have great outer thighs and glutes ;-) And

> football players need to jockey side-to-side and change directions

> and have explosive speed at a moment's notice (as do soccer players

> too), so if you ever notice the SIZE of a football player's legs,

> not counting the quarterback who is usually a stick figure with

> great arms, they are usually huge.

>

> Get the picture? Not exactly what a girl would want when trying to

> achieve a svelt V-taper from shoulder to waist, hip to toe, and

> overall from shoulder to toe. Those muscles will naturally

> strengthen and grow from training legs, especially squats, lunges,

> and leg press. So don't worry about isolating them. Think of them

> more as nothing more than " feel good " exercises. When those muscles

> are worked women feel that somehow it's the fat that's being " worked

> off " . But as true fitness athletes we know that spot reduction is a

> myth and fat is burned off our entire bodies by burning more

> calories than we consume. And yes, YOU are a fitness athlete too

> when I say the word " we " .

>

> __________________________________________________________________

>

> Great points were made!!! Just thought I would pass this along...

[Guest guest]

Good advice. Squats are the best if your knees will handle it. A squat,

however, is all the way down and I rarely see anyone in a gym squat

properly. The axis of your hips should at the very least be parallel with

the axis of your knees, and truly and smidgen below your knees. As far

has dragging a 100lb dumbbell around the gym, yow! ...does your gym not

have a squat rack? That also will provide a safety mechanism if your

slip. The big bar and a 25 on each side will be 95 lbs.

> I agree with all of that. :-) Isolating your inner and outer thigh

> isn't a good use of time in terms of changing the shape of your leg.

> Squats, lunges, leg presses, etc. will also work the stabilizing

> muscles of the inner and outer thigh and give you more visible results

> faster.

>

> Hitting the adductors/abductors is fun once in awhile though, and

> certainly isn't going to hurt you. It just shouldn't be the foundation

> of your leg routine. My favorite inner thigh move is the sumo squat -

> legs wide, toes angled out, one very heavy dumbbell held low and

> center, and squat. I use a 100 lb dumbbell if I can get somebody else

> to take it off the rack for me. :-D I can't pick it up and carry it

> around but I can squat it. LOL And for outer thighs, I sometimes use a

> resistance ring or figure 8 around the soles of my shoes and take wide

> steps back and forth.

>

> You can always use a resistance band as a home adductor/abductor

> machine or cable system. Just loop one end under a stationary object

> like a table leg and one end around your ankle or the sole of your

> shoe and do your inner and outer reps. That's a bonus move though.

> Don't let it replace any of the more effective exercises in your BFL

> sets.

>

>

>

>

> On Thu, 30 Dec 2004 14:17:10 -0000, wrote:

> >

> >

> > I posted this on another forum to see what opinions we would get....

> > this was one of the replies:

> > ____________________________________________________________________

> > waste of time

> >

> > ............................

> >

> > Ofcourse your going to feel it. If I sit there with one of those

> > hand grip exercisers, after a few minutes & quot;i'm going to feel

> it & quot; but

> > that doesn't mean it's doing any good in the bigger picture.

> >

> > Know on thing....committ it to memory forever....weight training

> > increases the strength, and subsequently the size of your muscles.

> > Most of us girls don't want our legs to get WIDER. Adductor/Abductor

> > machines isolate those specific muscles. Your time is better spent

> > doing squats, lunges, and leg press which will initiate those

> > inner/outer thigh muscles as stabilizer muscles....which is

> > technically what they are and nothing more.

> >

> > Now if you were a soccer player, hockey player, even a football

> > player, I would say yes, do those exercises because in a & quot;sports

> > specific & quot; mentality those muscles are crucial. Soccer players

> > dribble and kick with the in-step and therefore need a lot of power

> > when turning the foot out and just railing on the ball. Hockey

> > players skate by turning the foot outward and pushing. So as you can

> > guess hockey players have great outer thighs and glutes ;-) And

> > football players need to jockey side-to-side and change directions

> > and have explosive speed at a moment's notice (as do soccer players

> > too), so if you ever notice the SIZE of a football player's legs,

> > not counting the quarterback who is usually a stick figure with

> > great arms, they are usually huge.

> >

> > Get the picture? Not exactly what a girl would want when trying to

> > achieve a svelt V-taper from shoulder to waist, hip to toe, and

> > overall from shoulder to toe. Those muscles will naturally

> > strengthen and grow from training legs, especially squats, lunges,

> > and leg press. So don't worry about isolating them. Think of them

> > more as nothing more than & quot;feel good & quot; exercises. When those

> muscles

> > are worked women feel that somehow it's the fat that's being

> & quot;worked

> > off & quot;. But as true fitness athletes we know that spot reduction is

> a

> > myth and fat is burned off our entire bodies by burning more

> > calories than we consume. And yes, YOU are a fitness athlete too

> > when I say the word & quot;we & quot;.

> >

> > __________________________________________________________________

> >

> > Great points were made!!! Just thought I would pass this along...

>

>

[Guest guest]

On Thu, 30 Dec 2004 12:21:56 -0600, Skwigg <skwigg@...> wrote:

> My favorite inner thigh move is the sumo squat -

> legs wide, toes angled out, one very heavy dumbbell held low and

> center, and squat. I use a 100 lb dumbbell if I can get somebody else

> to take it off the rack for me. :-D I can't pick it up and carry it

> around but I can squat it. LOL

:

I acutally do a squat like that but I think it's called a dead lift on

my LBWO days.

I can't do 100 lbs... yet..

[Guest guest]

It would be a dead lift if the weight was lifted off of the ground on each

repetition.

On 12/31/04 2:15 PM, " Demoness Abigor " <goddessabigor@...> wrote:

> On Thu, 30 Dec 2004 12:21:56 -0600, Skwigg <skwigg@...> wrote:

>> > My favorite inner thigh move is the sumo squat -

>> > legs wide, toes angled out, one very heavy dumbbell held low and

>> > center, and squat. I use a 100 lb dumbbell if I can get somebody else

>> > to take it off the rack for me. :-D I can't pick it up and carry it

>> > around but I can squat it. LOL

>

> :

>

> I acutally do a squat like that but I think it's called a dead lift on

> my LBWO days.

> I can't do 100 lbs... yet..

>

[Guest guest]

It would be a dead lift if the weight was lifted off of the ground on each

repetition.

On 12/31/04 2:15 PM, " Demoness Abigor " <goddessabigor@...> wrote:

> On Thu, 30 Dec 2004 12:21:56 -0600, Skwigg <skwigg@...> wrote:

>> > My favorite inner thigh move is the sumo squat -

>> > legs wide, toes angled out, one very heavy dumbbell held low and

>> > center, and squat. I use a 100 lb dumbbell if I can get somebody else

>> > to take it off the rack for me. :-D I can't pick it up and carry it

>> > around but I can squat it. LOL

>

> :

>

> I acutally do a squat like that but I think it's called a dead lift on

> my LBWO days.

> I can't do 100 lbs... yet..

>

[Guest guest]

On Fri, 31 Dec 2004 17:21:26 -0800, Dr. Val <drval@...> wrote:

> It would be a dead lift if the weight was lifted off of the ground on each

> repetition.

Thank you for the clairification.

It's not. My mistake.