One move

Supine Adductor Squeeze

Strength Stability Lower body Core

How to read ahead. Do to go one move at a time.

Lie on your back with a soft ball, pillow, or rolled towel between the knees and gently squeeze. Gentle isometric that lights up the inner thighs and teaches pelvic control.

Option. Progress by holding longer or adding small pulses. No equipment? Simply press the knees together hard.

Show the steps

1
Lie on your back, knees bent, feet flat on the floor hip-width apart.
2
Place a soft object (or just imagine one) between your knees.
3
Gently press the knees together and hold the squeeze.
4
Keep the low back neutral and breathe steadily — no holding your breath.
5
Release slowly and repeat.
6
Keep the effort moderate; this is about control, not max force.