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Exercise Ball Exercises for the Inner Thighs
Toning the inner thighs can be achieved with an exercise ball to eliminate flab. The inner thighs are a common problem spot for many women and some men. Squats, lunges and running are popular ways to trim and strengthen this problem area. The exercise ball, also known as stability or Swiss ball, can be used in your workout routine as a tool to exercise the inner thighs.
The American Council on Exercise recommends the stability ball wall squat as a way to tone and strengthen the inner and outer thighs and buttocks. Stand with your back against the wall. Move forward a step and place the exercise ball between your lower back and the wall. Squat down by bending at the knees and allowing the ball to roll against your back. Resume a standing position and repeat for 15 repetitions.
Side Leg Lifts
Lay down on your side on a mat for comfort. Place both arms criss-cross in front of your chest. Place the exercise ball between your legs. Use your hips and buttocks to slowly lift the ball towards the ceiling. Repeat 15 repetitions three times. Side leg lifts will strengthen the core and the inner thighs.
Lay flat on your back (use a yoga or exercise mat for comfort) with your knees bent at a 90 degree angle. Place the exercise ball between your bent knees. Squeeze your knees together as hard as you can and hold for about five seconds. Relax and repeat about 10 to 15 times to tone the inner thighs.
Slide Squat Glide
The slide squat glide exercises the entire lower body with emphasis on the inner thighs. Stand up with your feet shoulder width apart and place the exercise ball directly in front of you. Place your hands on the ball and squat and glide to the right for 10 count. Next, glide to the left for 10 counts. Repeat 15 times.
Explore In Depth
- BellaOnline: Stability ball exercises
- ACE: Stability ball wall squat
- Sekendiz B, Cuğ M, Korkusuz F. Effects of Swiss-ball core strength training on strength, endurance, flexibility, and balance in sedentary women. J Strength Cond Res. 2010;24(11):3032-40. doi:10.1519/JSC.0b013e3181d82e70
- Yu W, Cha S, Seo S. The effect of ball exercise on the balance ability of young adults. J Phys Ther Sci. 2017;29(12):2087-2089. doi:10.1589/jpts.29.2087
Maggie Lynn has been writing about education, parenting and health topics since 2005, in addition to being an educator. She holds a Master of Science in child and family studies.