Inner-​thigh squeeze, sitting

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What it’s good for Strengthens the inner-​thigh muscles. This makes it easier for you to keep your knees prop­erly lined up when you are sit­ting, stand­ing or mov­ing around. Also helps to keep your pel­vic floor muscles work­ing prop­erly (see also pel­vic floor con­di­tion­ing).
How often to do it Daily
Equipment you’ll need Kitchen chair, prefer­ably without arms
Medium-​sized ball (between ten­nis and foot­ball size), large rolled-​up towel or firmly pad­ded cush­ions

Sitting, squeezing soft ball between knees to help strengthen inner-thigh muscles

  • Sit tall at the front of the chair, with feet, knees and hips lined up, hip-​width apart
  • Place the ball /​towel /​cush­ions between your knees
  • Place your hands at the sides of the chair, hold­ing lightly to sup­port your back
  • Squeeze your knees together firmly for a count of 5, breath­ing through­out
  • Release, rest for a moment and repeat.

Do 8 squeezes in one go. Then rest for a few minutes and do another 8.

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