ISOMETRIC ADDUCTOR CRUNCH

STARTING POSITION:

Lie flat on your back with your feet flat on the floor. Your knees should be at 90º Place your hands crossed on your shoulders. Put a ball between your knees. Contract your pelvic floor and core.

MOVEMENT:

Using your adductors, crush the ball, move your knees towards the torso and raise your shoulders while you exhale. Return to the starting position in a smooth movement.

TIPS: Focus on slow and controlled movement Don't separate your low back from the floor when you do the exercise.