Body Parts

  • Hips
  • Abdominals
  • Quadriceps Femoris
  • Obliques
  • Hip Flexors
  • Transversus Abdominis
  • Rectus Abdominis


  • Place the hands on the floor at shoulder width with the elbows slightly bent.
  • Place the back of one foot on the ball.
  • Keep the opposite leg extended and suspended.
  • Tighten the abdominals and lumbar region.


  • Bend the hips and limit the bending of the pelvis while keeping the torso and hips parallel to the floor.
  • Bring the knee close to the chest.
  • Return to the starting position.


Keep the head aligned with the torso. Keep the back straight. Keep the abdominals contracted. Never lock the knees.