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Pelvic Floor Exercises. 1  1. Find a private place to perform these exercises. Concentration will improve the effect of the exercises. 2  2. Lay on your back or sit on a chair with good posture. Contract your pelvic muscles for 3 seconds, then release them for 3 seconds. 3  3. Begin quick contractions.
This is Laurie Johnson for About.com. Today, we're going to learn how to use the exercise ball for toning inner thighs with Pilates exercises. In order to do these exercises properly and safely, it's important to have an exercise ball that's made for your weight and height.nner Thigh Toning with an Exercise Ball. First, we're going to start with a fun exercise to warm up the abdominal muscles and the inner thighs. You'll lie down on your back, holding the exercise ball above your face.