. From here, you want to roll the swiss ball towards your butt using your feet, using the power of your hamstrings. Then roll it back out and repeat 15 times, 20 when that's getting too easy!Lying flat on an exercise matt, bring your feet in towards your bum and then let your knees fall outwards. The soles of your feet should be touching and your knees should be as low as you can get them. From here, thrust up using your glutes, bringing your bum up and back down.
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