Hi, I'm Jay McLeod. Today, I'm going to show you an isometric exercise for your adductor muscles, okay. Now, basically, isometric means there's no change in the length of your muscle. Okay. You're going to perform a certain exercise and hold it in a static position under constant tension. The isometric exercise we're going to show you is a lying Swiss ball squeeze. Okay. First thing, grab your Swiss ball, okay. You're going to place this ball between your knees; you're going to lie back in a supine position, feet flat on, feet flat on the ground, okay; you're going to squeeze this ball as if you're trying to bring your knees right through the ball and bring your knees together, touching your knees. Okay. You're going to squeeze and hold it for about 10 to 15 seconds and relax, squeeze and hold for another 10 to 15 seconds and relax to really work the adductor group in your thigh. Okay. So, we're here, place the ball between my knees, my feet are flat. Now, from here, okay, relax position, I squeeze my knees like I said, 10 to 15 seconds, hold it, hold it, hold it and relax; let that ball push your knees right back out. Okay. Squeeze the ball, breathing like you normally would. Breath in through your nose and out through your mouth, okay, and relax.