Start with legs hip width apart and one leg slightly raised. With foot flexed sweep it across the front of your body squeezing the inner thigh at the top of the movement. (See video.)  With control, swing leg back to starting position and then sweep it behind your body in one fluid motion. Hold and squeeze before returning to starting position.. Keep the knee of the standing leg slightly bent. Make sure your core is engaged throughout this exercise. Continue for 1 set of 12 and then switch legs. Complete 2 sets of 12 on each leg.