Muscle Groups Worked in This Exercise: Pectineus, Adductor longus, Adductor Magnus and Gracilis
Preparation: Lie on your back and place your arms at your sides with your palms facing the floor. Grasp the ball between your calves with your legs extended.
Breathing: Inhale to grasp the ball, exhale after exercise.
Execution: Grasp the ball with your calves, inhale and lift the ball off the floor. Squeeze the ball between your calves as hard as you can and then release; alternate between squeezing and releasing for 20-30 seconds breathing normally while you do this. After 20-30 seconds, exhale and release back down to the floor.