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Sit on floor with knees bent and ball pressed between thighs, holding backs of thighs with elbows bent out to sides. Round lower back, tuck pelvis, and squeeze glutes and inner thighs to start. Slowly extend left arm forward, rotating fist palm down at eye level. Switch sides; repeat.
Hold ball, and stand with heels together and toes turned out 45 degrees. Bend right knee, drawing foot toward butt, and place ball behind right knee (squeeze ball tightly); point toes, and bring fingertips behind head with elbows bent out to side to start. Rotate torso toward right as you raise right knee out to side, drawing elbow toward knee. Slowly pulse knee up 2 inches and down 2 inches. Switch sides; repeat.
Hold ball, and stand with heels together and toes turned out 45 degrees. Extend arms forward at chest height, and raise left leg to hip height. Bend knee slightly, point toes, and rotate leg inward to start.
Straighten left leg, then pulse leg up to touch ball and lower to start position. Switch sides; repeat.
Hold ball and stand with feet wide and toes turned out 45 degrees. Raise ball overhead, squat, and lift left heel to start.
Keep arms straight and bend torso toward left, reaching ball over knee. Slowly pulse ball up 2 inches and down 2 inches. Switch sides; repeat.
Stand with feet hip-width apart and arms by sides. Squat and extend arms straight out at shoulder height. Record the number of seconds you can hold position with excellent form (hip crease below parallel, knees pushed outward, chest lifted). Once you can go the full minute, do this exercise with arms overhead for more of a challenge.