Inner Thigh Squeezes
Inner Thigh Squeezes
Equipment: 9" Pilates Ball
Difficulty: Beginner
Target Muscles: Inner thighs (adductors), core
How to Perform Inner Thigh Squeezes
Step-by-Step Instructions:
- Lie on your back with knees bent and feet flat on the floor
- Place the Pilates ball between your knees
- Keep your arms at your sides, palms down
- Engage your core and keep your back neutral
- Squeeze the ball with your inner thighs
- Hold the squeeze for 2-3 seconds
- Release slightly without letting the ball drop
- Repeat for desired reps
Recommended Sets & Reps:
- Beginners: 2-3 sets of 15-20 reps
- Intermediate: 3 sets of 20-25 reps
- Advanced: 3-4 sets of 30-40 reps or longer holds
Form Tips:
- Focus on squeezing with your inner thighs, not your knees
- Keep your core engaged throughout
- Don't arch your lower back
- Breathe steadily - don't hold your breath
- Squeeze hard enough to feel your inner thighs working
- Maintain consistent pressure
Common Mistakes to Avoid:
- Arching your lower back
- Holding your breath
- Not squeezing hard enough
- Using your knees instead of inner thighs
- Letting the ball drop between reps
- Rushing through the movement
Modifications:
- Easier: Perform fewer reps or shorter holds
- Harder: Hold each squeeze for 5-10 seconds, add pulses, or perform while in bridge position
Benefits:
- Strengthens and tones inner thighs
- Improves pelvic floor strength
- Enhances hip stability
- Low-impact exercise
- Can be done anywhere
- Great for postpartum recovery