Jun 12, 2011

Posted by in Exercise Ball, Featured, Lower Body, New Move Monday | 6 Comments

New Move Monday: Inner Thigh Lift on Exercise Ball

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The inner thigh is a difficult area to target yet it’s an area that many women ask me about. I found this move “by accident” a few years ago playing around with the ball while working out at the gym. It’s very effective!!

Be patient with yourselves on this move. It generally takes my students a session or two to get the feel for it. The tricky part will be balancing yourself on the ball at first!

*Important note about the exercise ball. You must have a ball that fits your frame. The rule of thumb is this: If you are 5’4″ or shorter, choose a 55″ ball. If you are 5’5″ or taller, choose a 65cm ball. Make sure you have enough air in the ball! It won’t pop–I promise! I use an air compressor to fill mine up!

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Take the exercise ball and find an open wall. Place the ball under your hips and keep one hand on the floor. Put both feet up on the wall straight beside you. KEEP THE HIPS STACKED.

This picture is demonstrating the incorrect way to lay on the ball. In this picture, more of my torso/upper hip is on the ball. You will not get a proper range of motion if you lay like this.

Turn the heels together in a “V” position and drop the bottom leg to the floor. (The moving leg does NOT touch the wall)

Bring the bottom leg back up to the top leg WHILE MAINTAINING the “V” position. As you lift your leg, focus on PRESSING the inner thigh up to the ceiling. Repeat the drop and lift. Keep your abdominals tight and your arms strong to keep you balanced.

REPETITIONS: Do 2 sets of 12-15 on EACH LEG.

ADVANCED: Add some pulsing at the “top” of the move. Count to 8 while quickly pulsing your leg up.You can add the pulsing at the end of the first or second set of 15 reps.

  1. What an interesting move! I’ve never seen anything like it. Can’t wait to give it a try.

  2. I like your shirt:) Eat – Sleep – Workout that is so you! They should make a Eat – Pray – Love version and add workout to it.

    I’ll have to try out the new move! My ball is filled:)

  3. AND …youre still smiling!:) You are so beautiful!!

  4. Jenny Kleffman says:

    That is too cute :) Looks fun to try! You forgot step 4: Take magic eraser and scrub footprint off wall. Lol… Seriously though, the pics on your site really are essential. It helps me to know how to do it much more effectively than just a description of the exercise. Thanks!!!

  5. Jinka Bloom says:

    …ow…love it! lol! ;oD

  6. Wow! I have got to find my stability ball. I think it is packed away in a box down in my basement! I NEED to do this move! Thanks for the thorough instructions and pictures!

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