Squat Exercises

• Ball Squat
  
  Do a wall squat. Place your exercise ball against the wall. Place the curve of your back against the ball, holding the ball in place. Stand with your feet shoulder-width apart, according to fitnessmagazine.com. Bend your knees and lower your body about 5 to 10 inches. Be certain to keep your shoulders level and your hips square. Hold for 3 seconds. Return to upright position. Repeat. It is recommended that you start with 5 reps and increase to 12.
  
  Do a plyometric squat. According to fitnessmagazine.com, stand with your feet shoulder-width apart. Bend your knees to 90 degrees as you squat down. Jump up and land softly again in the squat position. Land with your knees bent. Keep your weight over your heels. Use your leg and butt strength to propel you to jump explosively.
  
  

Prone Exercises

• Lie on your side. You may want to use your arm to help your body in place. Lift your upper leg. Lift your lower leg. Hold. Return to original position. Repeat. This inner thigh firming exercise works on your lower leg. Once you have done this exercise five times, do your opposite side.
  
  Lie on your back. Do a inner thigh firming exercise called a leg circle. According to fitnessmagazine.com, place your arms at your side with palms facing down. Lift one leg. Point your foot with your toes facing the ceiling. Rotate your leg slightly outward. Inhale. Watching your toes, trace a circle with your lifted leg. Your entire leg will be moving. Do not lift your hip. Do five circles in a clockwise directions and five in a counter clockwise direction. Switch legs and repeat.
  
  

Standing Exercises

• Hold onto the back of a chair. Lift one leg and move it slightly in front of the other. Lift this leg up into the air until you feel your muscle tightening, states bodybuildingforyou.com. Hold. Return to original position. Repeat. You can increase your resistance by using ankle weights and/or resistance bands.
  
  

Sitting Exercises

• Sit in a firm chair. Place a medicine ball between your legs. Squeeze the ball with your legs. Feel your inner thighs contracting. Hold. Relax and Repeat. You can adjust the ball size according to your preference.
  
  Use your hands instead of a ball. While sitting in your firm chair, separate your legs to shoulder-width length. Place a hand on the inside of each knee. Push your knees against your hands as you contract your inner thigh muscles.