This is a good exercise for the low back, buttocks, and hamstrings.
Lie down on your back on a yoga mat with your feet up on the ball. Press your heels into the ball, engage your abdominals, and lift your buttocks off the floor until your body makes a straight line. If you feel any strain in your neck, check your positioning or discontinue the exercise.
Slowly lift one leg about 20 cm straight up into the air. Keep your back straight and ensure that your pelvis does not drop to one side. Avoid pushing into the arms too much, there are only meant for balance during this exercise.
Slowly return to the start position, then repeat the exercise on the other leg. Try about 10 - 12 repetitions on each leg, rest, then repeat the exercise sequence as desired.
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