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Place a Stability Ball against a wall and rest against it, facing away from the wall so your lower back is supported and your hips and knees are bent to 90 degrees.
Hold this position for the allotted time, then pulse up and down 2 inches, 10 times, finally holding the position again for the allotted time.
Beginner: 1 set of 20 secs

Intermediate: 2 sets of 20 secs

Advanced: 2 sets of 30 secs

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