Body Parts

  • Legs
  • Back
  • Hamstrings
  • Erector Spinae
  • Gluteus maximus


  • Lay back down with the arms alongside the body.
  • Place one foot on the ball and push down with the heel.
  • Keep the other foot extended.
  • Keep the abdominals and lumbar region tightened.


  • Lift the pelvis and bend the knee simultaneously until the toes are pointed.
  • Return to the starting position without returning completely to the floor.


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