1. Find a stable bench or chair to sit on.
2. Place a small ball (such as a Pilates or soft medicine ball) between your thighs, just above the knee joint.
3. Sit up tall with your feet flat on the floor, spaced at a comfortable distance apart to allow you to squeeze the ball.
4. Inhale and prepare to activate your inner thighs.
5. Exhale and gently squeeze the ball using your inner thighs. Focus on contracting the pectineus muscle which is located at the upper part of your inner thigh, close to the groin.
6. Hold the squeeze for 2-3 seconds, maintaining an upright posture.
7. Slowly release the squeeze while inhaling.
8. Repeat the exercise for the desired number of repetitions or time, usually around 10-15 reps or for a set duration.
9. Ensure that you maintain control throughout the movement without using momentum.
Note: Keep the activation controlled and avoid using excessive force which could lead to injury. The goal is to activate and increase awareness in the pectineus muscle, improving your hip stability and mobility.
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