Place the band around your ankles.
Lie on your stomach and activate your core muscles.
Push the right leg against the resistance of the band towards the ceiling while
pushing the left leg into the floor. Slowly return to starting position. Repeat 10 – 15 times.
Keep both legs straight while performing the exercise and prevent arching your back.
If you are able to do more than 10-15 reps, change to a heavier band.
Place the band around both legs, right above the ankle.
Stand up straight with your chest up, back straight and head straight, and hands on hips. Activate your core.
While keeping your legs straight, push one leg out to the side to a 45 degree angle. Slowly lower your leg to starting position. Repeat 10 – 15 times.
Keep your legs straight throughout the movement, and push out from your heel.
If you are able to do more than 10-15 reps, change to a heavier band.
Sit on the floor and place the DuoBall under your hips. Lean into the ball and turn your body towards the hips.
Slowly roll some inches forward and back while putting pressure on the ball. Switch to the other side and repeat.
If you find a tight spot, try to stay on it until it relaxes.
Sit on the floor and place the DuoBall under your thigh. Keep your upper body straight and place your hands behind you for support.
Roll slowly up and down on the ball while supporting the movement with the other leg. Switch to the other side and repeat.
If you find a tight spot, try to stay on it until it relaxes.
Stand up straight. Place the DuoBall between a wall and your ribcage. Turn your body in a 45 degree angle to the wall.
Roll slowly up and down along the ribcage while putting pressure on the ball. Switch to the other side and repeat.
If you find a tight spot, try to stay on it until it relaxes.
