How to Do a Stability Ball Thigh Squeeze

Exercising with a stability ball is great, because it can increase inner core muscle strength that can be difficult to reach otherwise. One of the most challenging areas to exercise are the inner and outer thighs. By doing inner thigh squeezes and side thigh lifts, you can target these areas for toning and strengthening.

Things You'll Need

• Stability ball

Instructions

1. Stretch out your legs. Do a hamstring lunge stretch by stepping one foot out in front of the other and bending your front knee while leaving your back leg straight. Try to bend as much as you can and keep your back leg as straight as possible. Repeat on the other side. Stand straight up on your feet and bring one leg into your chest. Bend it and pull it in toward you as closely and as high as possible. Hold for five counts and then switch sides.

2. Lay on your back. Raise your legs up in the air. Open them outward. Place the stability ball between your thighs. Close your legs enough so that the ball will be secure between your thighs and won't slip out. Bend your knees in a relaxed position. Squeeze your thighs and push the ball in. Hold for five counts and then relax, but don't release the ball. Repeat ten times.

3. Extend your legs straight and squeeze the ball with your thighs as you lower your legs toward the ground (not touching it) and raise them up again. Be sure you continue to squeeze as you lower and lift. Repeat twenty times. If you need a break, do ten reps and then release the ball. Take a few deep breaths, then finish the last ten reps.

4. Lay on your left side, legs and hips stacked on top of one another. Place the ball between your thighs. Squeeze your thighs and lift your lower legs off the floor. This will contract your stomach muscles and outer thighs. Hold for five counts, then lower. Repeat ten times, then roll over to the other side and repeat.

5. Start in the same position as in Step 4 with the ball between your thighs. Bend your left arm and press your palm into the ground. Push on the floor and lift your legs off the ground so you balance on the side of your left foot. Squeeze your thighs as you lift. Raise your right arm upward and look at it. Squeeze those thighs and hold for ten counts. Repeat ten times. Then switch sides and repeat.

Tips & Warnings

• Increase the length of time of your squeezes as it becomes easier for you.

• Don't do more reps than recommended. You don't want to overwork your muscles!