Things You'll Need:
- Exercise ball
- Wall
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Step 1
Lean against the exercise ball, positioning it between your lower back and the wall. You should be at a slight angle, knees soft and unlocked.
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Step 2
Lean into the ball, using your core muscles to control it behind you. Slide down bending your knees into a 90-degree angle, keeping them behind your toes. It's as if you're slowly sitting in a chair, your thighs parallel to the floor. You can keep your hands at your hips or extend them out in front of you as you slide down.
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Step 3
Slowly extend up, squeezing your butt as you reach the top.
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Step 4
Do 12 to 15 repetitions, 2 to 3 times.
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Step 5
Looking for a challenge? Try a single-leg squat. Follow Steps 1 thru 4. But, with your hands at your hips, lift your right leg 8-inches off the floor, knee bent slightly, as you slide into the squat. Keep the leg up and bent until you're back up at the start, squeezing your butt at the top. Alternate legs, or for more burn, do one leg's entire set before doing the other.
