1. Lie down and lift the legs off the floor, placing an exercise ball (or some other type of ball) between the knees/shins.
2. Squeeze the ball lightly to keep it from dropping and put the hands on the floor for more support.
3. Slowly squeeze the ball, contracting the inner thighs.
4. Release just slightly, keeping some tension on the ball.
5. Repeat for 1-3 sets of 12-16 reps.
· If you find your back arching, bend the knees more or put the feet on the floor for this exercise.