Froggy: Lay with your quadriceps (upper front part of your legs) on the ball. Keep your hands shoulder width apart on the floor. Turn your heels so that they are facing each other and glue them together. (Toes should be pointing to opposite sides) Simultaneously lift both legs up towards the ceiling while they are glued together. Do NOT bend in the knee and keep this move controlled. (Think you have a platter on your hamstrings and you are trying to keep it on them as you lift it towards the ceiling) Squeeze below the rear end and lower back.  Return to starting position. Keep your gaze ahead, chest lifted, and naval supporting the spine. Always remember to breathe. REPS: 2 sets of 10-14. ADVANCED: After doing 1 or 2 sets of legs together, lift the right leg up to the air, then return it and then lift the left leg up, alternating for another set.

Superman: Lay with your tummy/hips on the ball. Keep your feet a little further than hip width apart, with toes dug into the floor. Put your hands at the small of your back or behind your head. Lift up, moving from the hips to the top of the head in one motion, then return to starting position. Repeat. Focus on squeezing the lower back and hamstrings. The higher you lift, the harder the move. REPS: 2 sets of 10-14  MODIFICATION: Some people may need to start with the feet against the wall to give better support, so move towards a wall and anchor there.

Wall Squats: Move to a wall. Put the ball on the wall and the middle of your back on the ball. Stand hip width apart. Put your hands on your hips as you squat down while simultaneously moving the ball along the wall with you. Push through your heels and hamstrings as you stand back up. Repeat. Only go as low as you feel comfortable and make sure your knees do not go over your toes. REPS: 2 sets of 10-12  ADVANCED: Add some weight such as two 5 pound weights. You can also do the squats while standing on your toes.

Lunge off the Ball: Move to a wall with your ball. Use the wall to hold onto as you position one leg onto the ball in a lunge position. To start with, you may choose to have your leg on the ball from your knee to your shin.  Keep the leg on the floor away from the ball, directly below your hips. Put your hands on your hips (or put one on the wall) and lunge to the floor as far as you feel comfortable. Squeeze and return to starting position. Keep your chest lifted, naval to spine and body as still as possible. Do NOT lean forward!!!  REPS: 2 sets of 8-10  ADVANCED: Do not use the wall to assist you. Add two 5 pound weights at your shoulders as you lunge. Move the ball from your shin to ankle area instead of higher up on the leg. Squat down further towards the ground

Bridge to a Curl: Lay on your back with the ball at your calves. (If you are stronger or more comfortable with the ball, move the ball towards your ankles) Put your hands out straight beside you. Lift your rear end off of the floor towards the ceiling while squeezing in the hamstrings. Once you are at the top, use your legs/feet to roll the ball towards you, then away from you. Drop your rear end down to starting position and repeat. Think "Lift, curl in, press out, drop down." Repeat. REPS: 2 sets of 10-15