① Hook-Lying, Ball Between the Knees

• · On your back, knees bent, feet flat
• · A ball or folded pillow rests between the knees
• · Squeeze it lightly before you lift

② Bridge Up, Ball Held

• · Drive through the heels, squeeze up
• · Ball pressure stays steady on the way up
• · Straight line from knees to shoulders

③ Squeeze the Ball Hard (2 sec)

• · Squeeze the knees hard into the ball
• · Hips stay up — don't sag as you squeeze
• · Keep breathing through the squeeze
• · Ease the squeeze, then lower with control