Here's an exercise to help you strengthen and tone your inner thighs by targeting the muscle groups in those areas.
Squat with ball
Place a small 15 cm (6 inch) air-filled ball between your knees. (Balls are available at most toy and discount stores.) Holding the ball between your knees will help you isolate your inner thigh muscles while you perform a traditional squat. This option is great for beginners who are learning how to effectively target the inner thighs for the plié move, as well as for those who want to strengthen and tone their inner thighs in a standing position.
1. Stand with your feet hip-distance apart and place the ball between your knees. Grip and squeeze the ball firmly with your inner thigh muscles, then bend at your knees and lean forward from your hips to squat.
2. Shift your body weight back onto your heels; do not allow your knees to move in front of your toes. Keeping your chest lifted, lower your hips down and back, as if you are going to sit into a chair. Rest your hands on the tops of your thighs for support, or hold them out in front to help you maintain your balance throughout the exercise.
3. Pause at the bottom of the squat, continuing to squeeze the ball firmly; slowly raise yourself back to the starting position, continuing to grip the ball along the way.
4. Inhale at the top and bottom of the squat and exhale as you lower and lift.
Repetitions and sets
Perform 10 repetitions at one time and progress by adding one or two sets of 10 repetitions. You can do this exercise daily, but at the minimum, perform it three times a week along with general cardiovascular workouts, such as jogging or biking, and weight-training sessions. You will love the results, and your inner thighs will thank you.
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