How: Lying on your back, place a ball, pillow or towel between your knees and bend both of your knees to 90 degrees. Plant your feet on the floor or bed. Keep your knees an equal distance from your hips, placing equal weight through both your legs. From this position, squeeze your knees into the ball and hold for 5 to 10 seconds. Then relax but hold the ball between your thighs.
How often: Work up to 10 reps, 3 times a day.