- 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 on the ball, one foot on the ground.
- Lift one leg off the ground and engage your glutes to raise your hips up towards the ceiling.
- From this starting position, slowly lower your hips back down to the starting position.
- Lie on your back, heels on a stability ball, legs straight, arms by your sides.
- Press through your heels, lift hips, engage glutes and core, forming a straight line.
- Slowly lower hips, maintaining control, then repeat for reps.
