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Have A Ball (May/June 2011)

Exercise 1: Single Leg Circle
Exercise 1: Single Leg Circle
Exercise 1: Single Leg Circle
Exercise 1: Single Leg Circle
Exercise 1: Single Leg Circle
Exercise 2: Double Leg Stretch
Exercise 2: Double Leg Stretch
Exercise 2: Double Leg Stretch

Exercise 1: Single Leg Circle

Step 1/5

Lie on your back with your legs straight and your heels resting on the ball. Keep your heels together and your feet turned out. Lay your arms flat at your sides, palms down.

Exercise 1: Single Leg Circle

Step 2/5

Tighten your abs and glutes to push your hips up into a bridge.

Exercise 1: Single Leg Circle

Step 3/5

Lift one leg off the ball with a relaxed foot. Circle your leg clockwise five times, then counterclockwise five times.

Exercise 1: Single Leg Circle

Step 4/5

Slowly lower your leg onto the ball.

Exercise 1: Single Leg Circle

Step 5/5

Lower your hips to the floor, rolling through your back one vertebra at a time. Rest for one breath, then repeat the circuit on your other leg.

Exercise 2: Double Leg Stretch

1/3

Lie on your back with your knees bent and pulled in to your chest. Hold the ball on top of your knees with both hands, keeping your arms straight. Lift your head and shoulders off the ground.

Exercise 2: Double Leg Stretch

Step 2/3

Inhale and lift your arms overhead at a 45-degree angle. Simultaneously extend your legs at a 45-degree angle, pointing your toes and squeezing your legs together. Hold for one breath.

Exercise 2: Double Leg Stretch

Step 3/3

Inhale as you slowly return your arms and legs to the starting position, then exhale. Repeat eight times.

About Colleen Bohen

I’m proud of my “comp kid” past! Dance meant everything to me when I was a kid, and I spent my happiest hours studying ballet, tap, jazz, lyrical and hip hop for 15 years at my local Long Island studio, L.A. Dance Studio, and competing with its company. I majored in journalism at Hofstra University, and save for an early stint with the student-run organization Danceworks, my dance career wound down just as my journalism career ramped up. Most of my attention was soon diverted to my work with the school’s newspaper, student magazine and an internship in NYC. After college, I spent a few years as a business journalist covering the toy and consumer electronics industries and now I’m ecstatic that I’ve found a way back to my first love—dance!
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