1. “Quiver leg lift” (From the same starting position as exercise 1.)

Extend legs up (they do not need to be fully straight) // Lower down, until stomach muscles quiver, then bring back up // When using the roller: hold on to the sides of the Blackroll // When on the ground: arms beside the upper body or protecting the lower back by placing your hands underneath the tail/hipbone // Repeat 10 x.

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