This exercise is excellent for strengthening inner thighs and upper hips.  As you lift, keep your legs extended down and away from your hips as if you are reaching for an imaginary wall.  As you become stronger, use heavier medicine balls to challenge yourself and perform all reps with higher resistance.

• Lie on your left side with legs extended, head on left arm and right hand on floor in front of you.  Hold a medicine ball between ankles  (select a ball that will be challenging enough by the end of your repetitions).
• Contract (draw in) abdominals, bringing spine to a neutral position so the body forms a straight line from shoulders to ankles.
• Squeeze the medicine ball with both legs; contract adductors (inner thighs) to lift left leg about 2 inches off the floor while pressing down with right leg.
• Lower legs slowly, then repeat, keeping a consistent squeeze on the ball.
• Repeat for one set of 12-15 repetitions, then lie on right side and repeat; this equals one set.  Continue alternating sides to complete up to three sets of 12-15 reps each.

 

No responsibility or liability is accepted by Shawn Ferrando Studio Fitness for any loss or damage suffered by any person as a result of adopting the exercises and information in this material.