STARTING POSITION:
Lie flat on your back with your feet flat on the floor. Your knees should be at 90º Place your hands on either side of your hips. Put a ball between your knees. Contract your pelvic floor and core.
MOVEMENT:
Using your adductors, crush the ball. Maintain the tension during the required time. Relax the muscles and repeat the exercise.
TIPS: Focus on slow and controlled movement.