A strength building exercise that targets the extensor and flexor muscles in the lower back, the glutes, and the quads, hamstrings and calves. You will need a Swiss ball for this exercise, so if you have one you can do it at home, otherwise any training center will have a stability ball. This exercise will strengthen the lower back, which offers better lumbar protection and alignment, and it will even help you to tone the thighs. Finally, this is an ideal exercise to build strength in the pelvic muscles, as well as developing the stabilizing muscles.

Body Parts

  • Abdominals
  • Legs
  • Hamstrings
  • Erector Spinae
  • Gluteus maximus


  • Place a ball at one end of a bench.
  • Press the bottom of the stomach on the ball.
  • Free the hips and legs from the ball.
  • Hold the bench with both hands.
  • Suspend the legs completely vertical without touching the floor.
  • Suck in the stomach and contracted the abdominals.
  • Keep the head aligned with the torso.


  • Elevate the legs in the air parallel to the ground.
  • Keep the body in a straight line and pause before returning to the starting position.
  • Avoid arching the back.


Never look up. Do not overextend the back. Keep the abdominals contracted. Never let the legs pass the horizontal position.