Face up, shoulders and arms on the ground, body in a straight bridge position, and heels on top of the ball. Curl the legs, rolling the ball under the heels, while keeping the body in a straight bridge position. Return legs to the straight position.
Standing with toes on a step, slowly lower the heels below the level of the step, then elevate them as high as possible. Repeat.
Side lying with the top leg bent forward, elevate the lower leg off the ground using its inner thigh muscles. Hold for a second, slowly lower, not quite touching the leg to the ground, and then repeat.
Side lying with both legs straight, raise the top leg using the outer thigh muscles. Hold for a second, slowly lower, not quite touching the top leg to the lower leg, and then repeat.
From a standing position, step forward with one foot and drop the hips down, taking care not to allow the front knee to go beyond the toes of the front foot. Return to the standing position. Alternate feet in the movement.