Lie on your stomach, squeezing a ball between your legs beneath your lknees. Place arms and hands under your head.
EXHALE: Keep feet flexed and ball squeezed tightly. Curl your heels in towards your butt as far as possible.
INHALE: Slowly lower to start without resting on the ground between reps.
Muscles Worked: Hamstrings, Inner thigh
Lie on the floor or a mat on your back, with knees bent and hands behind head. Lift legs and bend knees to 90 degrees. Keep a space between your chin and chest (looking diagonal towards the ceiling).
EXHALE: Pull knees in toward chest and hold for 2 seconds.
INHALE: Slowly lower legs back to starting position.
Don't use your momentum to swing your legs up. Try to keep the motion controlled by your abs.
Muscles Worked: Lower abs