The 10-minute sofa routine for inner thighs and pelvic floor
A compact 360° trainer with a built-in rep counter. Squeeze it between your knees while you watch TV.
From the Hearth & Nook Fitness journal · 4 min read
Inner thighs, hips and the pelvic floor are some of the hardest areas to train at home. Most routines need a mat, a video and 30 free minutes.
The Thigh Trainer is a small, quiet squeeze trainer you can use sitting on the sofa or at your desk. Squeeze, hold, release, and let the counter keep track.
1Train while you sit
Place it between your knees and squeeze. No floor work, no changing clothes, no class.
2360° adjustable
It rotates to fit different positions, so you can also work hips, glutes and arms.
3Built-in rep counter
The display counts every squeeze, so you can see your progress day to day.
Get the Thigh Trainer →
4Low-impact
Gentle on the knees and back, which makes it a good fit for beginners and people easing back into exercise.
5Small and discreet
It fits in a drawer and doesn't look like gym equipment.
| Thigh Trainer | Pilates class | Gym adductor machine | |
|---|---|---|---|
| Use at home, seated | Yes | No | No |
| Tracks reps | Yes | No | No |
| Time needed | 10 minutes | 1 hour + travel | Gym trip |
| Cost | $31.99 once | $20–40 per class | Membership |
- Women who want to train inner thighs and the pelvic floor privately at home
- New moms who have been cleared by their doctor to exercise
- Desk-sitters who want a low-impact routine they can do seated
See photos, specs and customer reviews on the product page.
- 15% off automatically when you buy 2 or more items (mix and match)
- Free shipping on orders over $100, flat $5.99 otherwise
- Free Yoga Foam Roller ($12.99 value) on orders over $100
- 30-day returns
- New customers: extra 10% off with code FIRSTORDER10
Common questions
How long should I use it each day?
Start with 10 minutes: 2–3 sets of 10–15 squeezes, holding each for a few seconds.
Can I use it after pregnancy?
Many women use it when getting back into exercise, but wait until your doctor or midwife has cleared you.
What if it's not for me?
You have 30 days from delivery to return it. See our Refund & Return Policy.
This is a paid advertisement by Hearth & Nook Fitness. Individual results vary. Consult a doctor before starting a new exercise routine, especially if you are pregnant, recovering from injury or have a medical condition.