1. Start by lying on your back on a flat surface with your knees bent and feet flat on the floor.
2. Begin with the adduction movement by squeezing your thighs together tightly. You can place a small object such as a pillow or a yoga block between your knees to ensure you engage your adductor muscles.
3. Pulse your knees together gently for a short range of motion for a set duration or a specific number of pulses.
4. After completing the adduction pulses, move on to the abduction movement.
5. Push your knees outward against an imaginary resistance, as if you were trying to separate them apart but keeping your feet together. Engage your abductor muscles while doing this.
6. Pulse your knees outward for the same set duration or number of pulses that you used for adduction.
7. Ensure that you're focusing on engaging your inner and outer thigh muscles during each movement, while keeping your core engaged for stability.
8. Rest briefly and then repeat the sequence for the desired number of sets.
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