Laying flat on a bench or a mat, begin with your knees bent at a 90-degree angle. Extend one leg forward, parallel to the ground. Letting head rest gently in hands, elbows wide, lift your shoulders off the bench/mat, looking straight up. With shoulders off the bench/mat, rotate upper body, so that opposite shoulder rotates […]
Begin standing with one foot on bench or step and one foot planted on the ground. Pull your back leg forward, bending your knee to a 90-degree forward lift, while raising arms overhead. Return arms and leg to starting position and repeat full set on one side before switching sides.
Lay flat on your back, arms to the side, resist-a-ball firmly between your feet. Bend knees 90-degrees. For lower intensity, allow shoulders and head to remain on the ground while pulling the knees in toward your chest, squeezing the ball with your feet. For greater intensity, take your hands behind your head and lift shoulders […]
Begin standing with legs a little wider than hip-distance apart, hands behind head, elbows wide. Without pulling on your neck, lift one knee as you twist your torso, bringing your knee across your body on a diagonal angle. Return to start and repeat to opposite side.
Lie on a mat on your back with your knees bent, feet flat on the floor and arms at your sides. Keeping your feet, head and shoulders on the mat, lift one leg so your knees are aligned. For lower intensity, simply hold the leg suspension. For added intensity, raise hips off the ground, hold, […]
Begin lying face up on the floor, resist-a-ball between your feet, with your legs perpendicular to your body. Extend your arms out to either side for balance. While keeping your hips firmly on the ground, and ball between your feet, move legs to one side. Once you feel that you have gone as far as […]
Begin by kneeling on the ground, shoulders relaxed and hands resting atop a resist-a-ball. Slowly roll ball forward, allowing your body to be suspended, and your entire core muscles to support your weight, until a 45-degree angle is reached. At that point, without bending your hips or back, keeping core muscles engaged, pull in and […]
Lie face-up with arms at sides, right heel pushing straight down into the ball, with left leg lifted straight up to the ceiling, hips lifted off the ground. Keeping legs steady, slowly lift and lower upper body engaging entire core and hamstring muscles. Repeat multiple sets on each side.