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Exercises

Wall Squat

  1. Position ball between low back and wall.
  2. Press body weight into ball and walk feet forward 1 ½ -2 feet.
  3. Keeping contact with ball, lower body until upper thighs are parallel to floor.
  4. Hold position – work towards holding for 60 seconds total.

Leg Lifts

  1. Lie on back with legs extended toward ceiling.
  2. Place ball between ankles and squeeze to hold securely. Interlace fingers behind head.
  3. Begin with a deep breath while lowering leg together toward floor. Do not allow low back to lift off floor. (place towel under low back if needed)
  4. Exhale – lift legs back toward ceiling.
  5. Repeat for desired number of reps.

Hip Rotation

  1. Lie on back with legs extended toward ceiling.
  2. Place ball between ankles and squeeze to hold securely. Interlace fingers behind head.
  3. Begin with a deep breath, exhale and slowly begin twisting R and L. Do not allow legs to lower toward floor throughout rotation.
  4. Repeat for desired number of reps.

Hip Crossover

  1. Lying on back, position and squeeze between lower legs and back of thighs.
  2. Engage core, inhale and lower legs to R as far as possible.
  3. Exhale and reverse the motion all the way to L.
  4. Continue side to side motion for desired number of reps.

Seated Leg Raises

  1. Sit tall on center of ball; knees bent and hip-width apart. Place hands on outside of ball for support.
  2. Straighten R leg and place heel on floor. Straighten back and engage core.
  3. Begin with a deep breath – exhale and lift R leg slightly higher than L thigh, keeping R leg straight throughout movement.
  4. Return heel to floor with control.
  5. Repeat desired number of reps, switch to L leg.

Hip Raise with Hamstring Curl

  1. Lie face up on floor with heels on stability ball.
  2. Place arms on the floor at sides with palms down.
  3. Begin with a deep breath – exhale and lift hips high off floor.
  4. Pull heels under – rolling ball toward hips and then away from hips.
  5. Repeat desired number of reps.

Front Lunge with Twist

  1. Stand tall holding ball arms length away from chest.
  2. Begin with a deep breath – exhale and step R leg into a forward lunge, bending both knees and pushing hips straight down towards floor.
  3. At bottom of lunge, twist ball over the R leg.
  4. Return ball to center while returning R leg to start.
  5. Repeat for desired number of reps, then switch sides.

Bicycle (Anchored)

  1. Attach anchor at bottom of door.
  2. Sit facing door; wrap both ankle straps securely around each ankle. Attach sides of desired band combination to each strap.
  3. Adjust position away from door until slight tension is felt when legs are straight.
  4. Lie on back. Place both hands behind head for support – chin lifted off chest.
  5. Begin with a deep breath – exhale bringing R knee to L elbow while L leg remains several inches off ground.
  6. Inhale and repeat to other side.
  7. Continue switching for desired number of reps.

Standing Hip Adduction (Anchored)

  1. Insert anchor at bottom of door. Stand 1-2 feet away with R side facing door.
  2. Attach ankle strap to L ankle; attach both ends of desired band combination to strap.
  3. Adjust position until slight tension is felt in band(s).
  4. Stand tall – core engaged. (R hand may be placed on door for support)
  5. Begin with a deep breath – exhale and pull leg away from center.
  6. Inhale and return to start with control.
  7. Repeat for desired number of reps then switch sides.
How to Video: Hip Adduction

Standing Hip Abduction (Anchored)

  1. Insert anchor at bottom of door. Stand 1-2 feet away with R side facing door.
  2. Attach ankle strap to R ankle; attach both ends of desired band combination to strap.
  3. Adjust position until slight tension is felt in band(s).
  4. Stand tall – core engaged. (R hand may be placed on door for support.)
  5. Begin with a deep breath – exhale and pull across front of other leg.
  6. Inhale and return to start with control.
  7. Repeat for desired number of reps then switch sides.
How to Video: Hip Abduction

Standing Hamstring Curl (Anchored)

  1. Insert anchor at bottom of door.
  2. Wrap the ankle strap securely around your R ankle – attach both ends of desired band combination to strap.
  3. Facing door; step back until slight tension is felt in band(s).
  4. Stand tall – core engaged; knees together.
  5. Begin with a deep breath – exhale and drive your R heel up towards buttocks.
  6. Inhale and return to start with control.
  7. Repeat for desired number of reps then switch sides.
How to Video: Hamstring Curl