The frog bend is an ideal exercise for when you’re short on time or traveling because you only use gravity for resistance—no equipment necessary, says Vera Musgrove.
To do it: Lie faceup with legs extended straight over hips, feet flexed, heels together, and toes turned out.
Slowly bend knees out to the sides, and then straighten, using your inner-thigh muscles to control the movement. Do 3 sets of 12 reps, resting in between each set as needed.
Squeeze and Lift
The small range of motion in this isolated movement makes it a great option for people with very weak inner-thigh muscles or those dealing with a groin injury, says Michele Olson, Ph.D., professor of exercise physiology at Auburn University. Plus, it’s easy to learn and you can do it just about anywhere.
To do it: Place a small ball between ankles (can be a soft weighted ball, air-filled ball, or medicine ball, but softer balls are more comfortable), and lie on right side, supporting head with bent right arm.
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