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Step 1
Lie on your back with a stability ball between your legs, near the sides of your calves or ankles.
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Step 2
Have your legs straight up at a 90-degree angle to the ground. Press your lower back firmly into the floor by engaging, or pulling in, your abdominal muscles. You should concentrate on the muscles below your belly button. Think about sucking in your gut.
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Step 3
Squeeze the ball, hard, and slowly lower your leg muscles toward the floor. Breathe out and keep your abs tight with your lower back still pressed firmly to the floor.
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Step 4
When you get to the point where you can no longer keep your back flat, stop lowering your legs and hold for 2 seconds. If your back comes up, lift your legs slightly and push your back down.
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Step 5
Inhale and raise your legs, still squeezing the ball with your thigh and calf muscles. Return to the start position and repeat. The number of repetitions you do will be based on your exercise routine, goals and existing strength.
