Floor Lunge With a Ball
- Start by placing the top of your right foot on top of your exercise ball. Keep your left knee soft — do not lock your standing knee. Reach your arms forward at shoulder height. If balancing in this position is too challenging, open your arms out to the side. Inhale to prepare.
- Exhale and actively pull your deep abs toward your spine. Bend your left knee, engage your right glute, and lunge. The ball will move backward and your shin will move to top of the ball. Focus on moving the ball backward from your pelvis and not your foot. Make sure your left knee doesn't move beyond your toes.
- Pause at the bottom when you reach a 90-degree angle in your right knee. Slowly begin to push through your right heel to lift up towards standing, pausing before you fully extend and lose tension in your glutes and hamstring. Take at least four seconds in both directions.
- Repeat on the opposite side, taking two minutes for each side.