• Lie on back with knees bent and feet flat on the floor.

      Raise hips off the floor so that body forms a straight line from shoulders to knees.

      Pause at the top then squeeze and maintain the tension on the pilates ball (med ball) between the legs.

      Release the tension and lower back to the floor.
    • 15 - 30 seconds hold

      3 - 5 sets
    • Core

      Erector Spinae

      Gluteus Maximus

      Inner Thighs