How to Squeeze a Ball Between the Thighs

Woman using exercise ball

In addition to improving your appearance, strong inner thighs can help improve your performance during activities such as ice skating, football and basketball. You don't need a gym membership to work your inner thighs -- an inflatable exercise ball is all you need. Exercise balls are affordable and portable and come in different sizes and colors. Whether you choose a large stability ball or a basketball-size exercise ball, the way you use the ball when doing thigh squeezes remains the same. Inflate the ball to meet your fitness level -- the more air in the ball, the greater the challenge.

Lying Ball Squeeze

Lie down on your back on an exercise mat with your knees bent just enough so you can place your feet flat on the floor.

Open your legs and place an exercise ball between them so it touches the insides of your knees and your inner thighs. Lightly push your upper legs and knees against the ball to engage your adductor muscles and hold the ball in place.

Tighten your abdominal muscles to help support your lower back and to help keep your upper body still.

Keep your feet on the floor or, for more abdominal engagement, raise them up so your knees are bent 90 degrees or extend your legs straight up in the air.

Squeeze the ball with your thighs as hard as you can for about five seconds. Imagine trying to burst the ball with your legs. Relax your muscles and repeat the exercise 12 times. Complete three sets.

Seated Ball Squeeze

Sit on the edge of a chair or bench with your feet flat on the floor and your knees bent 90 degrees.

Open your legs and place an exercise ball between your thighs. Lightly squeeze your thighs together to hold the ball in place.

Pull in your abdominal muscles so they're tight and help to keep your back straight.

Squeeze your thighs against the ball as hard as you can and hold the contraction for five seconds. Release the tension and complete three sets of 12 repetitions.


As an alternative to an exercise ball, use a rolled-up towel, a pillow or a basketball.


Consult your doctor before taking on a new exercise regimen, especially if you have health concerns, injuries or medical conditions.