PART 4 of 6: Inner Thigh Squeeze.

1) CHOOSE AN EXERCISE BALL. Exercise balls come in various sizes, so you should choose one that feels comfortable for you.
• As a general guideline, someone between the
heights of 5’1″ (155 cm) and 5’7″ (170 cm) should choose a 55-cm ball.
• Someone between the heights of 5’8″ (173 cm) and 6’1″ (185 cm) should try a 65-cm (25 in)
ball
• Someone 6’2″ (188 cm) or taller might do best with a 75-cm ball.
• Slightly deflate the ball if you are just starting out to make it easier to use. As you get stronger, inflate the ball more.

2) LIE FLAT ON THE FLOOR. Hold your exercise ball between your thighs.
• Your legs should be slightly lifted in the air. Do not keep them flat on the ground.

3) SQUEEZE THE BALL SLIGHTLY.
Apply just enough pressure to hold the ball in place but do not use all of your strength yet.

4) SQUEEZE THE BALL TIGHTLY. Slowly squeeze the ball as much as you can, using your inner thigh muscles.
• If necessary, place your hands. palm-side-down on the floor for support.
• Continue to keep your legs raised.

5) REST AND REPEAT AS DESIRED.
Squeeze the ball 5 to 15 times, depending on your current leg
strength. Rest and continue until your muscles begin to feel tired.

PART 5 of 6: Squat Lifts.

1) USE A RESISTANCE BAND. While squat lifts can be done without the use of a resistance band, they are more effective when a resistance band is used.
• Squat lifts work the inner thigh and improve both stability and balance.
• If you do not have a resistance band, use ankle weights to at least increase the amount of work performed by your thigh muscles. The
motions are still the same, even without the use of a resistance band.

2) PLACE ONE END OF THE RESISTANCE BAND
AROUND YOUR LEFT ANKLE. The other end should be attached to a sturdy, still object like a heavy desk or piece of furniture.
• The portion around your ankle should only be loosely tense. Your legs should be slightly apart.
• Place your hands on your hips as you perform this exercise.

3) STEP OUT WITH YOUR RIGHT LEG.
The knee of your right leg should be slightly bent into a
squat.
• Your left leg should be extended out and to the side.

4) LIFT OUT YOUR LEFT FOOT. Gradually straighten your right leg as you shift your left foot out and in front of your right leg.
• Your left foot should be off the ground and your thighs should cross.
• Your weight should shift over your right foot.

5) REST AND REPEAT.
Return your legs to your original starting position and repeat the movement 8 times with your left leg and 8 times
with your right.
• Each set should have a total of 16 repetitions.
• Work yourself up to performing three sets during each round of exercise.

PART 6 of 6: side lying Hip Adduction.

1) LIE DOWN FLAT ON YOUR SIDE.
Your legs should be straight out with one foot stacked on top of
the other.
• This exercise targets the adductors, a muscle
group that extends from your pubic bone to your femur along the inside portion of your
legs.
• If necessary, bend your bottom arm and place it under your head for support. Rest the other arm at your side, letting your hand fall on your upper hip.
• Your hips and shoulders should be perpendicular to the floor and your head should be aligned straight with your spine.
• Support your spine by tensing your abdominal muscles.

2) BRING YOUR LOWER LEG FORWARD.
It should lie in front of your upper leg.
• Both legs should still be straight, but the foot
of the upper leg should be brought down to the floor so that both feet are resting on the floor.

3) RAISE YOUR LOWER LEG OFF THE FLOOR.
Breathe out and gently lift your lower leg so that it rises above the foot of the upper leg.
• Both knees and feet should remain straight and facing forward.
• Do not roll your hips forward or backward.
• Raise your leg just until you feel your hips begin to tilt. Your waist should collapse into the floor.
• Stop sooner if you feel tension in your lower back muscles.

4) REST AND REPEAT.
Breathe in and slowly return your legs to the starting position, with
both lying straight out and one leg resting on top of the other.
• Gradually roll over so that you are resting on your other side. Repeat the exercise, stretching your other leg, to finish one set.
•Repeat the set several times until you feel your muscles begin to tire.

TIPS.
* Skating is another exercise that can tone your inner
thighs. In-line skating requires an especially vast
amount of inner thigh strength, but standard roller
skating and ice skating can be helpful, as well.

* Do not panic if your thighs touch; it’s actually normal and natural even for men. Unless you’re standing with your legs apart or wearing special pants to keep things together, do not fret. Keep a realistic body image in mind while you are
exercising; that way you don’t get discouraged.
Remember, magazines often project an unrealistic body image so keep in mind even the models get photoshopped and air brushed to death by the
magazine to give them that unrealistic characteristic. Don’t base how you want to look off
of that; it tends to lead to discouragement and throwing your hands up in the air.

THINGS YOU’LL NEED:
– Exercise mat
– Exercise ball
– Resistance band
– Ankle weight

4- Maintaining a healthy Lifestyle

Think you’re leading a healthy lifestyle? Oh, you’ve heard this one before? It’s still true. Shedding bad habits and adopting healthier ones creates an abundance of benefits – not just for you, but for the people who love you and want you to stick around a long time. Aside from occasionally veering off the path, most of us think we do a fair job of maintaining our health with good (or at least OK) eating habits and physical activity whenever we manage to fit it in. But is that enough to be considered “healthy?”