G. Walks with Ball Twists
Raise your legs and bring them up over your hips. Straighten your legs and point your toes toward the ceiling.
Lift your head, neck, and shoulders up off the floor as high as you can. With your arms straight, hold the playground ball between your hands above your chest.
As you lower your right leg toward the floor, twist your torso to the left, reaching the ball toward the outside of your left ankle. Now bring your right leg back up and lower your left leg while twisting your torso to the right, reaching the ball toward the outside of the right ankle. Continue alternating at a good pace, making sure that your head and shoulders remain lifted the entire time.
H.
Leg Press with Ball
Bring your knees over your hips. Your feet should be flexed and extended out in line with your knees, parallel to the floor.
Place the ball between your inner thighs, squeezing it just enough to form an egg shape.
Curl your head, neck, and shoulders up off the floor as high as you can. Your arms should float a few inches above the floor beside your body.
Now extend your legs straight away from you at your point of control, then bend them to bring your knees back over your hips. Imagine that you’re expanding and contracting your body like a slingshot. Make sure that your head and shoulders remain lifted the entire time.
I. Butterfly Squeezes on the Ball
Raise your legs and bring them up over your hips. Place the playground ball between your thighs and bring your feet together, keeping your toes pointed to make a diamond shape.
Lower your legs to your point of control, hold them there, and begin performing small squeezes on the ball. Hello, inner thighs!
