Thigh Squeezing 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
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.
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.
Hold this position for 5
seconds and repeat 5 times.
Hold this position for 10
seconds and repeat 5 times.
Hold this position for 10
seconds and repeat 10 times.
Return to
the Top of Thigh Squeezes
