Small Swiss Ball for Adductor Muscles

Sit on the edge of a chair and place a small Swiss ball between your knees and upper calves. Slowly squeeze, bringing your legs closer together. Hold for 1-2 seconds. Return to starting position. Repeat for four sets of ten repetitions.

For a more advanced movement. Lie on your side, supporting yourself with your forearm. Place a small or medium-sized Swiss ball between your knees and upper calves. Your leg closest to the floor should be about half a foot above the floor. Squeeze your upper leg to the Swiss ball while keeping your other leg, your hips and back, steady. Repeat for four sets of ten repetitions. Switch sides and legs.

Stretch Band and Chair for Hamstrings

Sit on a steady chair with a hard cushion. Place your stretch band around your right ankle and then attach your stretch band on one end to a steady surface like a beam. While keeping your upper body and hips steady, bend your right knee slowly until your ankle is near or beyond (according to your ability) the edge of the chair. Keep it there for one second, then return to the starting position. Do four sets of ten repetitions. Then switch ankles. The higher the resistance of the stretch band, the harder is the exercise.

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Alphabet for Abdominal Muscles

Lie down on your back. Lift your legs straight above you and 90 degrees from your waist. Keep your legs hip width apart. Activate your abdominal muscles so your lower back will not be stressed. Trace the letters of the alphabet with each foot. Do not work too quickly. Do not forget to breathe. 

Inner Thigh Stretch

I discovered this inner thigh stretch today:
Sit down with legs extended diagonally in front of you with feet relaxed. Lean forward. Twist to your left. Place your right forearm on the inside of your right calf. with your elbow, gently stretch your right leg outward around the knee area, without turning your knee. You will feel a concentrated inner thigh stretch. Hold for 10 seconds. Repeat as needed.

For your left leg, do the opposite. Sit down with legs extended diagonally in front of you with feet relaxed. Lean forward. Twist to your right. Place your left  forearm on the inside of your left calf. with your elbow, gently stretch your left leg outward around the knee area, without turning your knee. You will feel a concentrated inner thigh stretch. Hold for 10 seconds. Repeat as needed.