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On your hands and knees with a Swiss ball under your stomach, place a dumbbell behind your knee, and lift slightly off the floor 1a. Next, lift your foot toward the ceiling until your knee is at or higher than your hip 1b. Pause and repeat. Do sets on both sides.
Lie facedown on a bench, knees slightly bent, and grasp your hands underneath to hold on 2a. Squeeze your heels together, and lift both legs 2b. Pause and repeat.
On your hands and knees, lift one leg slightly off the floor 3a. Keeping your knee bent, lift your leg to the side as high as you can 3b. Pause and repeat. Do sets on both sides.
Lie facedown on a bench, knees slightly bent, and place a medium-sized Swiss ball between your feet. Grasp your hands underneath the bench to hold 4a. Squeeze your feet together, and lift both legs and the ball 4b. Pause and repeat.
On your hands and knees, lift one leg to the side, with your knee at elbow height 5a. Extend your leg straight back lifting your foot toward the ceiling 5b. Pause and repeat. Do sets on both sides.
Squeeze a medicine ball between your knees, and lie faceup on a Swiss ball, with the top of the ball between your shoulder blades 6a. Lower your hips toward the floor 6b. Pause at start position and repeat.
Extend one leg straight back and slightly to the side 7a. Lift your leg toward the ceiling 7b. Pause and repeat. Do sets on both sides.
Lie on the floor, with knees bent, hips lifted, and the heels of your feet on top of a Swiss ball 8a. Rolling the ball toward you, lift your hips 8b. Repeat.
Lift one leg, with knee bent, to slightly lower than hip height 9a. Keep your foot facing the ceiling, and lift your knee higher than your hip 9b. Pause and repeat. Do sets on both sides.
Lie on the floor, with knees bent, hips lifted, and the heels of your feet on top of a Swiss ball 10a. Lift one leg off the ball and up toward the ceiling, and lift your hips further away from the floor 10b. Pause and repeat. Do sets on both sides.
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