Medicine ball thigh exercises are great for working the inner thighs because they have to work hard to hold onto the medicine ball. However, if you don't have a selection of medicine balls at home, there are inner thighs exercises you can do without any equipment. You can also look in your garage for a substitute such as a volleyball, soccer ball or basketball. You could ask a neighbor to loan you a ball if you don't have one or hit up a sporting goods store for a couple of medicine balls. Work your legs three days a week, the National Academy of Sports Medicine (NASM) says.
Lying Double Leg Lift
The lying double leg lift exercise works the inner thighs as well as the outer thighs, according to washingtonpost.com. Doing this exercise works one inner thigh at a time, depending on what side you're lying on. By lying sideways on the floor and squeezing your legs together, your inner thighs get some work. You then lift both legs together, which works the inner thigh muscles of your lower leg and the outer thighs on the leg that's on top. For example, if you were lying on your right side with your right hip and shoulder touching the ground, when you lift your legs you engage the right inner thigh and the left outer thigh. This is why it's necessary to do an equal number of leg lifts lying on both sides. You can hold your head up with your right arm, if lying on the right side, and place the left hand on the ground in front of your waist for balance. The distance you lift your legs need only be a couple of inches. Do two sets of 12 repetitions per side.
Reverse Crunch
The reverse crunch exercise works the inner thighs and abs. Use an object such as a soccer ball, medicine ball or stability ball. The exercise is done sitting on the floor with a ball between your lower legs. The legs are raised into the air with the knees bent slightly and shins parallel to the floor. Put your hands on the floor with your arms straight so that you can lean back slightly and support your weight. The legs are bent further and pulled toward the chest, then extended again to the starting position. Work up to two sets of 12 reps.
Wall Sit with Medicine Ball
Holding a medicine ball between your legs works your inner thighs. The reverse crunch is not the only exercise you can do at home to work your thighs this way. As long as you have a wall, you can do the wall sit exercise with a medicine ball or sports ball. Stand against a wall and slide down the wall until your hips are at knee level. Hold the ball between your knees and thighs. The feet are flat on the floor at hip width's distance apart, and your hands can go on your hips or be relaxed at your sides. Work up to holding this position for 30 to 60 seconds.
References
- washingtonpost.com: Lying Double Leg Lifts
- fitness.com: Reverse Crunch
- "NASM Essentials of Personal Fitness Training: Course Manual;" Michael Clark, Scott Lucett, Rodney Corn; 2008
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