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- Sets
- 3
-
- Repetitions
- 15-40
Step 1
Lie on your back with one of your ankles on a ball, the other leg straight off the ball and your back in neutral position (slightly arched).
Step 2
Activate your lower abdominals (transversus abdomini) by bringing your belly button inward and by activating your pelvic floor muscles (inner thigh) 20 to 30% of a maximal contraction. Maintain a steady abdominal breathing while you lift your pelvis off the floor keeping your back straight and your knee slightly bent. Return to floor and repeat.
