Blog Post - News, Views and Tips

Exercise of the Week – Bender Ball Adductor Squeezes

Target Muscles: Adductors (Inner Thighs).

Bender Ball Adductor Squeezes 01 - Pro:Kinesis Personal Training, High Wycombe

Begin by laying flat on your back, with your knees bent and your feet roughly shoulder width apart. Place a Bender Ball or a squashy ball between your knees and lightly grip it with your legs, as shown.

Bender Ball Adductor Squeezes 02 - Pro:Kinesis Personal Training, High Wycombe

Then squeeze the ball firmly by squeezing your knees together, before relaxing your legs back to the start position and loosely gripping the ball again. Repeat this in a sequence of fast squeezes, then slow squeezes, taking a break of a few seconds between each set of 2 fast/slow combinations.

Repetitions: 15-20 (fast), 15-20 (slow), 15-20 (fast), 15-20 (slow)

Sets: 2

This is a brilliant exercise for working and strengthening the inner thighs, and you should really feel the burn with this. If you want to you can increase the intensity of the exercise by using a less squishy ball, e.g. a slightly deflated stability ball, for the exercise.