This exercise will bring strength to you adage, working into the hamstrings and glutes.

Preparation: Lie down and place the feet in fifth position on the ball. If there’s hyperextension, adjust the heels closer to the centre of the ball so it sits nearer to the hamstrings.

Steps:

1. Turn the palms to face up and lift into a bridge, extending the legs.
2. Developpé the working leg devant.
3. Take the leg out to the side, and perform two double rond de jambe.
4. Bring the leg back to devant.
5. Lower the leg slowly and, optionally, lift the arms off the mat to challenge balance.
6. Lower from the bridge and draw the heels toward the chest.
7. Hold the ball with the hands. Extend the legs with flexed feet.
8. Return and switch legs to repeat the sequence on the left.
9. Complete 4 repetitions in total, alternating sides.
10. Open the legs outward with flexed feet and swap legs once more, placing the right foot on top.
11. Uncross into parallel, keeping both legs over the ball.
12. Rock gently to one side, then the other, and return to centre to finish.

Focus:

Keep the hips lifted in alignment and make sure the hips stay equal.