Pilates
Squeeze-and-lift Pilates for the inner thighs: a 20-minute mat and standing class with a ring, ball or cushion
This class works the muscles on the inside of your thighs, the adductors, from several angles: a squeeze lying down, the side kick series, standing band work and a wide squat, then a short stretch. A Pilates ring, a soft ball or a cushion between your knees all work for the squeeze. It builds strength, and a little muscle if you make it harder over the weeks; no move takes fat off your inner thighs, so judge it by what you can do, not by your thighs' size. Keep breathing throughout, out on the effort.
Settle (about 2 minutes)
Squeeze, lying down (about 5 minutes)
- Lying adductor ball squeeze6 holds of 5 to 10 sBeginner · Adductors, Abs · 3D demoA ring, soft ball or cushion between your knees, feet slid a little forward. Squeeze as you breathe out, keep breathing, and let go slowlyHarder: Copenhagen plank
- Pelvic tilt into bridge8 slow repsBeginner · Glutes, Abs, Hamstrings · 3D demoRing or ball still between your knees: peel up, give it a gentle squeeze at the top, and roll downHarder: Glute bridge
- Single-leg circle (Pilates one leg circle)5 circles each direction, each legBeginner · Abs, Hip flexors, Adductors · 3D demoBend the bottom knee if your hamstrings are tight; small circles, pelvis stillHarder: Corkscrew (Pilates)
On your side (about 6 minutes)
- Beginner · Adductors, Abs · 3D demoTop foot on the floor in front of the bottom knee; lift the bottom leg a few centimetres. Leave it out with pain on the outside of the hip, or after a hip replacement while your precautions lastEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)
- Side kick (Pilates side kick series)8 each sideBeginner · Hip flexors, Glutes, Hip abductors · 3D demoHead on your arm; swing the top leg forward and back, pelvis stillHarder: Side-lying leg circles (Pilates side kick series)
- Copenhagen plank3 to 15 reps each sideAdvanced · Adductors, Abs, Shoulders · 3D demoOptional and harder: top knee on a chair or sofa, never the ankle to start. Expect sore inner thighs in the first weeks. Leave it out with groin painEasier: Hip adduction machine
- Knee side plank2 holds of 15 to 20 seconds each sideBeginner · Abs, Hip abductors, Shoulders · 3D demoInstead of the Copenhagen plank: hips lifted, both sidesHarder: Side plank
Standing (about 5 minutes)
- Plié dumbbell squat (sumo squat)8 slow pliés, no weightIntermediate · Quads, Glutes, Adductors · 3D demoFeet wide and turned out only as far as your hips allow, knees over your middle toes. Harder: 8 to 12 with a dumbbell or kettlebell, stopping 2 or 3 shortEasier: Bodyweight squatHarder: Back squat with bands
- Standing band hip adduction2 sets of 10 each sideBeginner · Adductors, Abs · 3D demoA light band and a small range; hold a counterEasier: Lying adductor ball squeezeHarder: Copenhagen plank
- Cossack squat6 slow shifts per side, hold the last oneIntermediate · Quads, Glutes, Adductors · 3D demoOptional: only as deep as is comfortable; hold a doorway if you need toEasier: Sit squat (partial squat)Harder: Pistol squat
Stretch (about 2 minutes)
- Frog rock10 slow rocksIntermediate · 3D demoGentle; stop short of a pinch at the front of the hipEasier: Adductor rock-backHarder: Active pancake lift-off
- Beginner · Adductors, Chest · 3D demoA cushion under each thigh, so the stretch stays mildHarder: Wide-angle seated forward fold (Upavistha Konasana)
Tips
- Twice a week, on days that aren't back to back. Make it harder over the weeks: a firmer squeeze, holds building towards 30 seconds, the Copenhagen plank, a heavier dumbbell.
- This builds the muscle; fat comes off your whole body with your overall activity and eating, as our thigh fat guide explains. A thigh squeeze isn't pelvic floor training either: squeeze your pelvic floor on purpose.
- Coming back from a groin strain? Use our Pilates for groin strain class instead, with gentle squeezes and no Copenhagen plank while it's acute.
- Pregnant with pelvic girdle pain? Leave out the wide squats, Cossack squats and Copenhagen planks, which move your legs apart; the squeeze and bridges can stay.
- Groin pain that is sharp during a move, or worse the next morning, means stop and see our inner thigh pain guide. A pop high on the inner thigh with bruising needs checking within days.
The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.
Guides that recommend it
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How long does the squeeze-and-lift pilates for the inner thighs: a 20-minute mat and standing class with a ring, ball or cushion take?
About 20 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.
What equipment do I need?
You need: Other / check instructions, A bench or box, A dumbbell, A kettlebell, A band, An anchor point, Firm cushion. Each move links to its guide, where you can find an alternative if you are missing something.
Is it suitable for beginners?
It is written for beginners. 6 of its 13 moves have an easier option listed beside them if you need one.
How do I make it easier or harder?
Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.