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Adductor Squeeze With Ball
- 1 - Lie on your back with your knees bent and feet flat on the floor about hip-width apart.
- 2 - Place a small exercise ball between your knees or inner thighs.
- 3 - Brace your core lightly and keep your pelvis neutral without arching your lower back.
- 4 - Squeeze the ball by pressing your knees inward, focusing on contracting the inner thighs.
- 5 - Hold the squeeze briefly, then slowly release the pressure without letting the ball fall.
- 6 - Repeat for the desired number of repetitions or hold each squeeze for the prescribed duration.
