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Thigh Squeezing on the Exercise Ball



Illustration of Thigh Squeezes on the Exercise Ball

Starting Position
  • Start this ball exercise by sitting on the ball with a neutral lumbar posture. (How to Sit)
  • Pull your feet back so that your ankles hug the exercise ball.
  • Keep your chest up, shoulder blades down and back, and head back over your shoulders.
  • Keep your feet flat on the ground shoulder width or slightly further apart.
  • Raise your arms up so that your shoulders sit at 90 degrees.
Action
  • Squeeze the ball with your thighs and knees.
  • As you do this your body will rise on the ball.
  • Hold this position.
Prime Movers
  • Hip adductors
Physio Tips
  • If you find this too difficult, try it with your hands on your knees to start.
Progression
  • To increase the challenge, hold your arms over your head or close your eyes.
  • Make your ball less stable by removing the mat or putting more air in your stability ball or both.


thigh squeezes - inner thigh exercise start

thigh squeezing finish


Move over thighmaster. Here is an exercise that works your inner thigh muscles (hip adductors) as you work other core musculature to remain stable on the exercise ball.


1ballsHold this position for 5 seconds and repeat 5 times.

2ballsHold this position for 10 seconds and repeat 5 times.

3ballsHold this position for 10 seconds and repeat 10 times.



1ballsBeginner 2ballsIntermediate 3balls     Expert

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