Lying Ball Squeeze
The lying ball squeeze is a good exercise to work both the Adductors (inner thigh muscles) and strengthen the core - whether you are a beginner or advanced. Try this and other abdominal exercises we have.
To perform the lying ball squeeze you should start on your back, arms extended out to the sides, palms down - this will stop your upper body from rolling around.
With your feet on the floor and knees bent, place a soft ball between your knees, keeping it firmly in place by squeezing your thighs together.
Contract your abs, then slowly lower your knees to one side, aiming for your knees touch the floor, however always work within your own limits. Return to the starting position, then repeat to the other side.
If this is easy for you, you can make it more difficult by performing it with your feet off the floor, using your lower abs and obliques to control the movement.
To increase the difficulty further place the ball between your ankles. When done this way you should take your feet to the side, using your core and oblique muscles to control the movement, aiming to keep your legs straight and inline with your hips throughout.
Whichever variation you use, a soft ball is better than a medicine ball - no chance of getting hurt if you drop it!
Beginners should aim for 8 - 12 reps each side with feet on the floor; Intermediates 12 - 15 each side, feet off floor, legs at 90 degrees; Advanced should aim for 12 - 15 reps each side, performed with straight legs.
