- Place one knee on a bench.
- Push your hips back while leaving your knee mostly extended. Look for a stretch in your hamstrings.
- When you feel the stretch, push your hips forward until you're back in a standing position.
- 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.
- 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.
- 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.
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