3. Leg Circles
1. Begin with your legs slighlty bent and your feet not touching the floor. You can place your hands under your butt if it is more comfortable for you.
2. Move your legs in a circular motion while focusing on keeping your abdominals tight.
3. Do the prescribed number of repetitions in one direction before switching and doing the exercise the other way.
4. Vertical Leg Scissors
1. Lie flat on your back and keep your shoulders on the floor. Lift your legs so they are 2-3 inches off of the floor.
2. Keep your legs slightly bent and lift one leg up 45ยบ. Focus on your lower abdominals and hip flexors doing all of the work.
3. Lower your leg, with control, to the starting position and then repeat the same movement with the other leg.
4. Horizontal Leg Scissors
1. Lie flat on your back and keep your shoulders on the floor. Lift your legs 2 to 3 inches off of the floor and as far out to the sides as comfortable.
2. Bring legs back together with one leg on top and the other underneath.
3. Push your legs back out to the sides and repeat, placing opposite leg on top.
5. Exercise Ball Jack-knife
1. Begin with both feet on the ball. Keep your hips slightly elevated.
2. Roll the ball forward. Focus on keeping your body stable.
3. Return to the starting position and repeat. Focus on keeping your hips elevated throughout the entire movement.
6. Exercise Ball Single Leg Jack-knife
1. Begin with one foot on the ball with your other leg bent in a flexed position. Keep your hips slightly elevated.
2. Roll the ball forward while straightening the opposite leg.
3. Return to the starting position and repeat. (Note: Repetitions done on each leg equal one set.)