Here's a good exercise that uses deep adductor muscles (inner thighs) and glutes.
• - Lying on the floor, his hands along the body, palms facing the ceiling. Feet together, heels on the ground, near the buttocks;
• - Without relying hands, raise the pelvis slightly towards the ceiling. Without lifting the upper back. It is a movement of small amplitude, where the iliac spines simply coast is closer;
• - Keeping up the pelvis, knees tighten up. As if you had a ball in between, and you want to overwrite it;
• - You will feel a contraction in the inner thighs and at the glutes. Stay as long as possible, until the thighs or buttocks begin to tremble.
• - Take a break for 30 seconds and try again!
