Lying Ball Squeeze

The lying ball squeeze is a good exercise to work both the Adductors (inner thigh muscles) and strengthen the core.

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. Be sure to keep your butt, arms and back in contact with the floor at all times. When your knees touch the floor, 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. Be sure to keep your legs bent at 90 degrees, pelvis tilted upwards, and use your lower abs to control the movement.

For more advanced exercisers, you can increase the difficulty further by placing 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, and be sure you don't twist too far around.

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.