- Sit on the floor, place upper back on a stability ball, feet flat, knees bent.
- Drive hips upward by squeezing glutes, forming a straight line from shoulders to knees.
- Lower hips slowly without touching the floor, maintaining core engagement, then repeat.
- Lie face down on a stability ball, hands on the floor, legs extended straight.
- Engage glutes and lower back, raising legs until aligned with your torso.
- Slowly lower legs back down without touching the ground, maintaining core engagement. Repeat.
- Lie face-down on a stability ball, hips centered, feet anchored, hands behind your head.
- Engage your core, lift your upper body until aligned with legs, keeping your neck neutral.
- Lower your torso slowly back to the starting position, maintaining control and steady breathing.
- Stand with feet shoulder-width apart, placing a stability ball between your lower back and wall.
- Slowly squat down by bending knees to 90 degrees, keeping back straight and core engaged.
- Press through heels, straighten legs, and return to standing while maintaining balance and control.
