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by explosion: link Lie down on an exercise mat or the floor with the Pilates ball under your buttocks. Hold your right leg with both hands and pull it gently toward your chest. Straighten your left leg until you feel a slight stretch in the front of your left hip.
Hold this position for at least 20 seconds, then pull your left leg toward the ceiling and switch legs.
Hold this position for at least 20 seconds, then pull your left leg toward the ceiling and switch legs.