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Pendulum with added resistance. Lie on your back with your arms out to the sides in a
T position. Extend your legs straight up into the air
toward the ceiling with your feet together, toes pointed or flexed. Place a medicine ball
or other weighted ball between your knees and hold it there by clenching your legs together.
You can also use a pillow or an unweighted ball. Keeping your abs engaged and keeping
your lower back in contact with the floor, exhale and slowly lower your legs several
inches toward one side without touching the floor.
Inhale and return to the start. Repeat on both sides until you reach the desired number
of repetitions.