Stand against a support, like a wall or a chair, at an arm’s length by keeping your hands on the support.
Keep your feet close, parallel with heels touching each other and place a rolled up towel or a medium sized ball in between your inner thighs.
Lift heels off the floor by bending your knees slightly. Hold this position and try squeezing the towel or the ball at different tempos. First, squeeze quickly for 25 times, followed by a second’s and then squeeze again slowly for another 25 times.
In the end, lower the hips down to your heels, and move up and down for about ten times.