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Lie on the ground with feet up. Keep the legs straight and perpendicular to the floor. Tilt the pelvis under by pressing the belly toward the spine. Using the abdominal muscles, lift legs and hips up by reaching the feet up towards the ceiling. Slowly control the movement down to the floor and repeat the
Start on all fours and position hands under shoulders and knees and under hips. Raise leg 90 degrees forming an “L” shape from the hip, knee to foot. This is the starting position. Raise leg up towards the ceiling without allowing the hip to externally rotate. Lower knee back to 90 degrees and repeat movement.