Ball Lift

  • Lay on your side and position the ball between your ankles. Both knees should be slightly bent. Place your top hand on the floor for balance.

  • Lift both legs off the floor a few inches, squeezing the ball with your inner thighs. Lower the ball keeping your hips stacked vertically.

  • Thighs 

  • Abdominals 

  • Adductor magnus, Brevis and longus, Pectineus, Gracilis

  • TIP: Keep your hips stacked vertically, not allowing them to fall forward or backward.

Variations for Ball Lift

  • Seated Hip Adduction

    This is an easier version of inner thigh work that you can do seated on the ball.

  • Hip Adduction

    Toning the inside of your thighs can help give your hips stability, lowering your chance for injuries such as slipping and falling and pulling a muscle.

  • Drop And Catch

    Build your eye-hand-feet coordination with this adductor and abdominal strengthener.


Start by selecting a body part to see the available exercises.

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