When you squeeze a ball between your thighs, you strengthen the hard-to-target inner thigh muscles. These muscles, also known as your adductor muscles, are difficult to isolate. A ball is one of the least expensive pieces of equipment that you can use to target this area. Use a medicine ball or stability ball or both. Integrate exercises with these balls into your weekly routine and even do some while sitting at your desk at work.
Step 1
Sit at the edge of a chair. Place a small medicine ball between your thighs, close to your knees. Squeeze the ball for two to three seconds. Slowly release without dropping the ball.
Step 2
Lie down on the floor with your knees bent and feet flat on the floor. Put a stability ball between your knees and inner thighs. Keep the ball in place and lift your feet into the air until your lower legs are parallel with the floor, with knees at a 90-degree angle. Squeeze the ball between your legs and hold for two to three seconds.
Step 3
Stand with your feet about shoulders width apart. Place a small medicine ball between your thighs. While squeezing the ball in place, squat down by bringing your hips down and back as if you were going to sit in a chair. Slowly rise back up.
Step 4
Lie back down on the floor with your knees bent and feet flat on the floor. Place a medicine ball between your knees. Squeeze the ball, using your inner thighs and hold for two to three seconds. Slowly release without dropping the ball.
Tips and Warnings
- Do 12 to 25 repetitions of each exercise.
- Consult your doctor before starting a new exercise program.
Things You'll Need
- Medicine ball
- Stability ball
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