Muscles worked: Abdominals and Obliques

Purpose: Strengthen and stabilize

Form: Lie on your back with your knees bent. Place feet flat on the floor. Grasp the ball with both hands. Contract/crunch your abdomen by rolling your upper torso forward. At the same time, reach with the ball (arms fully extended) toward the side of the RIGHT knee. Exhale as you reach with the ball. Return to the starting position, repeat to the side of the LEFT knee. Alternate each side.

Special considerations: To really get the most out of this exercise, try to hold the ball near the knee for a second or two, then return to the starting position.

Muscles Worked: Adductors

Form: Using the wall or chair for balance, stand on your outside foot with your knee slightly bent. Then with your foot flexed and toes pointed slightly outward, raise your inside foot slightly off the ground. Cross your leg in front of your body, leading with the heel. Repeat on both sides.

-Using an ankle band is recommended. Secure resistance bands around your ankle.

Muscles worked: Ab’s, Gluteus, hamstrings, quads, back stabilizers

Purpose: Strength and stability

Form: Lying on your back, with one knee bent, extend your opposite knee. The heel of the extended leg should be about 2 or 3 feet above the floor. Place your arms by your sides, palms down. Using only one leg, raise your hips off the floor as high as you can. Briefly hold the position, then slowly lower your hips & repeat with each leg.

Special conditions: your head should remain on the floor at all times.