Position yourself with shoulders on ball, knees at 90 degrees and back parallel with the floor. Tighten the pelvic floor and glueteals muscles then lower the hips towards the floor and slowly return to the starting position.
Ensure your buttocks sinks straight down towards the floor and not towards feet.
Position yourself with your feet flat on the ball.
Activate Core and Glutes. Raise the hips slowly off the floor and lower to a level where your bottocks are just off the ground to complete the movement.
Keep lower abdominals and buttocks tight.
The exercise can be progressed by bringing the arms to chest which lessens stability and increases the load.
Lie over the ball and find your balance point.
Tighten the abdominals and buttocks and lift your torso slowly off the ball.
Squeeze shoulder blades and keep your head in line with your spine.
