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Please remember, as with any exercises, to start at a level that is comfortable for you & that does not cause pain.
Lay on back with heels on ball, and knees straight. Arms 45° at sides with palms up for stability.
Press heels into ball and squeeze buttocks to raise pelvis and lower back up off floor (keep shoulder blades on floor).
Keep ball stable. Hold, then lower pelvis towards floor and repeat.
Stand with ball just below small of back, with feet placed slightly in front.
Lower body down into a squat position (do not bend knees passed 90°), letting
the ball guide the movement. Push up to starting position and repeat.