Brace your abs and raise your hips into the air as described above, but keep your knees straight. From there, bend your knees and roll the ball back toward you. Keep your hips elevated throughout the set.
Lie face-up and rest your feet on the ball. Bend your knees 90°, rolling the ball toward you a bit. Brace your abs, and drive through your heels to raise your hips into the air until they’re in line with your torso.
Brace your abs and raise your hips into the air as described above, but keep your knees straight. From there, bend your knees and roll the ball back toward you. Keep your hips elevated throughout the set.
Lie face-up on the floor and place your right heel on the floor and extend the left leg. Brace your abs and contract your glutes to bridge your hips off the floor while simultaneously raising your left leg in the air until it’s in line with your right thigh.
Lie face-down on the ball, and walk your body forward so it supports your hips only, hands on the floor. Squeeze your glutes and raise your legs behind you until they’re level with your torso.
Place the ball against a wall and stand with your back against it, holding it in place. Place your feet shoulder-width, and turn your toes out about 15°. Squat down as low as you can, rolling the ball down the wall as you descend.
Lie face-up and rest your feet on the ball. Bend your knees 90°, rolling the ball toward you a bit. Brace your abs, and drive through your heels to raise your hips into the air until they’re in line with your torso.
