Stability Ball Exercise

1. Kneel on a carpeted surface or use a towel to protect your knees while mounting/dismounting the ball.  Place your hands on the top of the ball for balance, then lean your torso against the ball and roll yourself onto it.
2. Place your hands on the floor in front of you, shoulder width apart for support.  Your hips and lower abdomen should be centered on the ball (the ball should be inflated only to the point where you can do this touching the floow with both hands and fee with knees bent, without feeling like you are going to fall off).
3. Lift your right leg until it is parallel with the floor, and bend it 90 degrees until the bottom of your flexed foot is facing the ceiling.  Squeeze your hamstring and glutes.
4. Lift your upper leg a few inches, pushing up through your heel, then lower.  This is one repetition.  Remember to inhale as you lower your leg, and exhale as you press upwards.
5. Repeat for 10 - 15 repetitions.  Switch legs and perform one set of 10 -15 repetitions.

To increase the intensity of this exercise, place a 5lb. dumbbell in the bend of your knee and perform as described.

The beauty of this exercise is that the ball absorbs the pressure of your body weight, saving your knees from the stress -  and you don't have to focus as much on keeping your abs pulled in tight, because they are resting on the ball!  You can also do this with your entire leg extended, which will work the hips and hamstrings a little bit more.  There is a whole range of lower-body exercises that you can do from this position - be creative and you will really 'get to the bottom of it'.