Exercises with a ball between your legs target your adductor, or groin, muscles and require them to work against greater resistance for a more intense workout. Your adductors allow you to bring your legs together and take strides when walking. Toning them gives your legs more shape.
Thigh Squeeze
The exercise strengthens your short adductors, which end halfway down your inner thigh. Sit on the floor with your legs straight out in front of you and the medicine ball positioned between your thighs, just above thekneecap. Squeeze your knees against the ball as hard as you can for up to five seconds, relax and repeat.
Ankle Squeeze
Start in the same position as the thigh squeeze, but place the ball between your ankles. This will transfer the stretch to your long adductors, the ones that run down your inner thigh to your knee joint. Press your ankles firmly against the ball and hold the contraction for between five and 10 seconds.
Oblique Twists
The exercise targets the muscles down the sides of your torso, known as your obliques. However, holding the ball between your legs also builds inner thigh and knee strength. Lie on your back and bend your knees up to 90 degrees so your thighs are at right angles and your lower legs are parallel to the floor. Place the medicine ball between your legs, just below your knees, and squeeze them together to keep it in place. Raise your arms out to the sides, just below shoulder height, then slowly drop your knees to one side and then the other.
Abdominal Curls
Don't be fooled by the name. As with the oblique twists, this exercise requires knee and adductor strength to keep the ball in place. Start in the same position as the oblique twists, but with your arms by your sides and palms facing up. Squeeze your thighs against the ball as you use your stomach muscles to lift your buttocks a few inches off the floor. Lower back down to the floor with control, and repeat. It’s important to use your stomach muscles rather than momentum to do this exercise.
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