Bridge and Squeeze
Adding the ball at the knees works the inner thighs and ensures good leg alignment.
- Start on your back with your feet on the floor, about 12 to 16 inches from your glutes, and the ball between your knees.
- Push your feet into the floor to lift your pelvis into a neutral bridge position. You should be able to see your knees, so don't overarch your spine.
- Maintain this position, squeeze that ball 20 times, and return to starting position. This completes a rep.
- Five reps makes a set; do two to three sets.