In our Trainer Talk sub-series, Muscle of the Moment, we feature some of your favorite (okay, maybe they’re just our favorite) Bari exercises and give you the inside scoop on which muscles these moves sculpt.

This week, we’re talking inner thighs. They can be worked in a million different ways, but one of our favorite methods of torture is the playground ball. Since talk is cheap, let’s show you two ways we love to scorch the inner thighs and sculpt those slender legs with the playground ball. (Warning: Performing these exercises may result in the desire to hang out in a sumo squat for an unusually long time after.)

Let’s begin with this basic (but still difficult!) inner thigh ball move:

  • Begin in starting position — Lie on your side with either your elbow stacked under your shoulder or your head lying on your arm (whichever feels best for your neck). The legs are long (ankles in line with your hips), and the ball is between your inner thighs.
  • Squeeze the ball by pulsing the inner thighs together. Seriously, squeeze the ball! Try to pop it. Do this at full capacity and you’ll feel how much the inner thighs should be working.
  • That’s one rep. Repeat 64 times.

What’s working? 
This exercise, though simple, targets the part of the inner thigh known as your adductor muscles. These are the muscles you engage in order to bring your legs together or to cross them. There are seven muscles total that work to create this action, but the most important ones to know are the adductor brevis, magus and longus (a short, a big and a long muscle that are prime movers for adducting the leg.)

Ready to graduate to the next level? Try this advanced ball exercise for your inner thighs:

  • Starting position is the same as the Basic Exercise.
  • Use your inner thigh and lower abs to lift the bottom leg off the mat. Squeeze the ball, and pulse the top leg down to the bottom one while keeping the bottom leg off the mat. Try to stabilize your hips, and don’t drop your bottom leg!
  • That’s one rep. Harder than it looks, right? Repeat 32 times. Other side!

What’s working? 
All of the same muscles as before, but the bottom leg is working harder to stay in place against the pressure of the ball and your top working leg. Your lower abs are holding tight so your hips aren’t swaying. You’ll feel the muscles get tired more quickly in this exercise.

Why work the inner thighs at all? Besides it being a part of achieving your #bariBODY, many people’s outer hips and thighs (abductors) are stronger than their inner thighs. Strengthening the inner leg makes your lower body more balanced and aligned. That means healthier joints that support your body!

As always, you’re welcome! ;)