The first exercise we're going to demonstrate is what we call a clamshell. While opening and closing your knees in slow motion you will get stronger and can add some resistance. If you feel it is weak, go slow and take your time.
The next exercise is working the inner and outer thighs by opening and closing the legs at the knee while lying on your back. We don't use any weight as we're just trying to get your hips open as wide as possible and then squeezing them together.
The last exercise works your hip flexor. Grab the bench or brace yourself over your head, bring your knees up toward your chest, lower your back into the ground and slightly lift your tailbone up. You're using your own body's resistance on this particular exercise. It is about working your hips in a controlled movement. Add resistance as you get stronger. Range of motion and strength will keep you on top of your game.