Things You'll Need:
- Physioball
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Step 1
Lie on your stomach on the floor. Place the physioball between your ankles. The larger the ball you use, the more challenging this exercise is.
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Step 2
Keep your head on the floor to avoid straining the neck. You can either stretch your arms overhead or fold your arms and rest your chin or forehead on your hands. Experiment with different variations to see what feels best to you.
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Step 3
If your hamstring muscles tend to be tight or if you have low-back issues, modify the exercise by placing a pillow or blanket underneath your hip bones, which will stop the low back from arching. Eventually, you want to stretch and strengthen the muscles until you no onger need the support, but you can start here if needed.
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Step 4
Tighten your abdominal and buttocks muscles; on the exhale, bend your knees and bring the ball and your feet toward the buttocks. Do not lift your knees off the floor.
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Step 5
On the inhale, slowly lower the ball. Try to stop before you touch the floor, to keep tension in the muscle.
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Step 6
Repeat for eight to 12 repetitions. To make this exercise more challenging, try replacing the physioball with a weighted medicine ball.
