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Stand up and repeat.

Place ball/towel between your knees. Exercise 1: The Pelvic Squeeze - Slow. Lift your heels off the floor. It seems to be a fairly widely used exercise as part of the general type of exercise provided when there is a view that exercise should be incorporated in the treatment protocol. Keep the ball between your knees throughout this exercise.

Lie on your back with your knees bent, feet flat on the floor, arms at your sides.

Lie on your back in the bridge starting position and put a small inflatable ball between your knees. Of course, the deeper you go, the more challenging the exercise. Action: Squeeze both knees inward towards each other increasing pressure against the ball. Relax and repeat about 10 to 15 times to tone the inner thighs. Maintain this position, squeeze that ball 10 times, return to starting position. Hold pressure against the ball for 10 seconds and then slowly relax removing the pressure from the ball. Place the exercise ball between your bent knees. I had a prescription for physical therapy to increase the muscle strength around my knees and core strength.

Hold for two to three seconds, then lower your hips back down. Position: Seated with a straight back on the edge of a hard surfaced chair or table, feet planted flat on the ground with toes pointing straight ahead. Inhale through the nose and squeeze the ball. Step both feet back until your legs are parallel to the ground. "The first time I mashed the QL muscles with a field hockey ball and followed it up with the stretch in the door frame, it was like oiling a creaky door– it was almost instant relief. Slide Squat Glide. You can squeeze a volleyball or playground ball between your knees during the exercise to isolate the inner quads.

Squeeze both knees inward towards each other increasing pressure against the ball.

Place the Small Ball between your knees. Bridge and Squeeze Adding the ball at the knees works the inner thighs and ensures good leg alignment. Ball Squeeze. Place a small exercise ball or rolled-up towel between your knees. Since then, over the past month, I have continued to do the exercises and stretches on your site and they have helped so much. FREQUENCY_____ q Wall squat with exercise band: Place an exercise band above your knees. Squeeze your knees together as hard as you can and hold for about five seconds. Ball Squat – on Wall; Sideways; One-Legged Crouch on one leg with your side pressed against the exercise ball, itself against the wall with your knee at a 90... Raise yourself up by extending your leg and slowly lower yourself back after a short pause. Chest Squeeze Place ball between elbows.

Lean against the ball so that your waist is against the center of the ball. The slide squat glide exercises the entire lower body with emphasis on the inner thighs. Hold the position for 5-15 seconds. Then, slowly slide down the wall, lower into a squat and stop when your thighs are parallel to the floor. Squeeze your glutes to create a strong core. Place the ball between your knees and lean slightly forward, keeping your back straight. Chair.

Place a medicine ball between your knees.

Keep your knees apart as you slide down. Stand up and repeat. Lie on your back with your knees bent and heels flat against the floor. Keep your feet hip-width apart.

They used a ball similar to this one, and I found the j/fit 7" Diameter ball via Amazon. Repeat 10 times and work up to three sets in a row. Inner Thigh Squeeze Place ball between knees. Really squeeze it so you feel your inner thigh muscles engage but don't let you pelvis move. Ball (kickball/soccer ball….)

Hold the position for 5-15 seconds. Put fingers together in tabletop position, bring elbows to just below shoulder height, squeeze ball for a moment 10 times, return to starting position.
Concentrate on contracting/tightening the muscles on the inside of your legs squeezing the ball as tightly as possible without discomfort. Tighten your abs and press your heels into the floor, drive your hips upward, and squeeze your knees together.

or rolled up towel. Stash a small exercise ball roughly the size of a kickball under your desk at work or school, and you'll be ready to perform the ball squeeze exercise to tone your inner thighs.