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Adductor Squeeze

1. 1 - Lie on your back with your knees bent and feet flat on the floor, about hip-width apart.
2. 2 - Place a small exercise ball, rolled towel, or similar soft object between your knees.
3. 3 - Brace your core lightly and keep your lower back in a neutral position.
4. 4 - Squeeze your knees inward against the ball, contracting your inner thighs without lifting your hips or shifting your pelvis.
5. 5 - Hold the squeeze for the prescribed duration while breathing steadily.
6. 6 - Slowly release the pressure and repeat for the desired number of repetitions.