Lying on your back, place your feet on the ball with your hands on the floor by your side. Lift your hips off of the floor so that your body is straight. Keeping your hips lifted, bend your knees rolling the ball towards your buttocks and then return to the starting position. Perform two to three sets of 10-20 repetitions depending on your comfort level. The effort should be felt in your hamstrings and gluteals and is also effective at strengthening many of your trunk stabilization muscles.

Shaun Karp is a certified personal trainer in Vancouver. For further information call his office at 604-420-7800.