20cm Pilates Ball Exercises for Inner Thighs

By MoveActive USA | Grip Socks & Accessories for Pilates, Yoga | Published: 2026-10-24

Category: How-to Guides

Target your inner thighs with a 20cm Pilates ball. These 6 exercises use the small ball's resistance to tone and strengthen your adductors safely.

Quick Answer

A 20cm Pilates ball is the perfect size for inner thigh work. Its small diameter lets you squeeze it between your legs or knees to directly target the adductors without straining your hips.

Why a 20cm Ball Works Best for Inner Thighs

A 20cm ball is small enough to fit between your thighs or knees without forcing your legs into an awkward position. Larger balls (like 55cm stability balls) push your legs apart and recruit more hip muscles. The 20cm size keeps the focus on the adductors, making each squeeze more effective. It also adds a stability challenge—you have to keep the ball centered, which fires up your deep core muscles at the same time.

6 Inner Thigh Exercises with a 20cm Pilates Ball

1. Supine Inner Thigh Squeeze: Lie on your back with knees bent and feet flat. Place the ball between your knees. Squeeze the ball for 2 seconds, then release slowly. Do 12–15 reps. Common mistake: letting your knees drift apart. Keep them aligned over your hips throughout the squeeze.
2. Side-Lying Leg Lift with Ball: Lie on your side with legs stacked. Place the ball between your ankles. Lift your top leg, keeping the ball pinched between your ankles. Lower with control. Do 10 reps per side. Checkpoint: if the ball falls, your ankles are too far apart. Keep them close enough to maintain contact.
3. Seated Ball Squeeze: Sit tall on a chair or mat with your knees bent at 90°. Place the ball between your inner thighs. Squeeze and hold for 5 seconds, then release. Repeat 10–12 times. Common mistake: holding your breath. Exhale as you squeeze, inhale as you release.
4. Bridge with Ball Squeeze: Lie on your back, knees bent, ball between your knees. Lift your hips into a bridge. Squeeze the ball at the top, hold for 2 seconds, then lower your hips. Do 10–12 reps. Checkpoint: don't let your hips drop when you squeeze. Keep the bridge stable.
5. Clamshell with Ball: Lie on your side with legs bent, ball between your knees. Keeping your feet together, lift your top knee while squeezing the ball. Lower slowly. Do 10 reps per side. Common mistake: rolling your hips back. Keep your pelvis stacked and still.
6. Standing Ball Squeeze: Stand with feet hip-width apart, ball between your inner thighs just above the knees. Squeeze for 5 seconds, then release. Do 10–12 reps. Checkpoint: keep your knees slightly bent, not locked, to protect your joints.

What to Look for in a Pilates Ball

20-22cm Pilates Ball - Soft Pink: Constructed from 100% PVC for a durable and long-lasting performance, 20cm in diameter. The durable PVC material holds up to repeated squeezing between your legs without losing shape, and the compact size fits snugly between your knees or ankles.
20-22cm Pilates Ball - Soft Pink