Thigh Squeeze - Fitness Ball Inner

Recommendations: 1-3 Sets, 5-10 Reps, 5-10 Dur

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Purpose: This exercise tones and shapes the quads.

Benefits: It is a good exercise to tone and shape the thigh, especially the adductor muscles.

Lie on an exercise mat. Place a fitness ball between your ankles. Lift your legs (with the fitness ball between them) overhead, ensuring that your glutes are off the floor. This is the starting position. Squeeze your feet together against the fitness ball. The inner thighs will contract. Exhale during this movement. Pause for 2-5 seconds. Keep your glutes off the floor as you squeeze. Keep your legs overhead and slowly release the pressure on the ball. Inhale during this movement. Do not drop the ball. Keep your glutes off the floor until all repetitions have been completed. Repeat for the recommended number of repetitions.

The quads are a set of four muscles in the upper front thigh. All four muscles work to straighten the knee. One of the four (rectus femoris) also helps to bend the hip. Squats are considered a vital exercise for increasing the strength and size of the legs and butt.