Primary muscles: Inner thighs, core
Secondary muscles: Thighs, hips, glutes
Equipment: Medicine ball
Inner Thigh Squeeze And Lift Instructions
1. Lie on your side with a medicine ball in between your feet.
2. Slowly lift the ball up toward the ceiling and then lower it back down to the starting position.
3. Repeat this movement for the entire duration of the set and then switch sides.
Proper Form And Breathing Pattern
Tighten the core, keep your back relaxed and breathe out as you squeeze the inner thighs and lift the ball. Engage your hips and glutes and breathe in as you lower the ball back to the starting position.
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Exercise Benefits
The inner thigh squeeze and lift targets the inner thighs and strengthens the hips, thighs, and core. This exercise enhances your balance and improves the stability of the knee and hip joints.
Inner Thigh Squeeze And Lift Demonstration
Sets And Reps
Do 10 to 16 repetitions on each side. For a complete thigh workout, pair the inner thigh squeeze and lift with bodyweight squats, the quick feet exercise and hamstring curls.
Calories Burned
To calculate the number of calories burned doing the inner thigh squeeze and lift, enter your weight and the duration of the exercise:
Related Lower Body Exercises
Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Walking lunges
Double pulse squat jump
Kneeling roundhouse kick
Shrimp squat
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