The question

I can’t seem to find any at-home exercises to battle inner-leg flab. Can you please help?

The answer

First, make sure you are doing variations of squats, lunges, deadlifts and single-leg balance exercises. Although these are not purely inner thigh isolation exercises, those muscles have to work as stabilizers.

As a bonus, complex exercises such as squats and lunges help build lean muscle mass, which will help boost your metabolism.

For inner-thigh isolation, try the exercise outlined below. The only piece of equipment you will need is a small inflatable squishy ball, about the size of a cantaloupe. You can get one at a dollar store, or try a pillow.

Squishy ball crunch and leg lower

Lie on your back with your hands by your ears and your knees up in the air, bent at a 90 degree angle. The ball should be between your knees. Come up into a curl as you simultaneously squeeze the ball. Repeat 10 times.

Make sure you are not just pushing the ball in with your knees. Rather, use the muscles in your inner thighs to squeeze the ball.

Advanced version

If you have a strong core and a healthy back, try to hold yourself up in the crunch position at the end of your 10 repetitions. Keep the position of your lower back stable as you lower and lift your legs toward the ground 10 times.

Trainer’s tip

Incorporate cardiovascular exercise that involves side to side motion. For example: rollerblading, skating or team sports that involve multidirectional running, acceleration and deceleration such as soccer or ultimate Frisbee.

Originally published at The Globe & Mail