Sets: 2-3

Reps: 8 each side

• Lie on your back with your knees and hips at 90/90.

• Press the pilates ball with both palms into one thigh.

  • Feel the tension created through your core as you press the ball. The ribcage should depress down and low back stabilize in neutral.

  • Make sure the abs draw IN vs. push out as you generate this tension.

• Practice inner range breathing here - inhale and gentle expand the ribcage without letting go of the tension.

• Exhale and blow out through a straw as you zip in your core - lower, middler and upper abdominals. Extend one leg straight out without letting the low back arch.

  • The higher the angle of leg extension = easier to control

  • The lower the angle = more difficult

• Extend your exhale through the full movement.

• Inhale once your leg is back at 90/90 to reset.

Modifications:

• Decrease the lever of the leg by bending the knee and progressing to full leg extension over time.

• Use a higher angle of leg extension (toward the ceiling vs towards the floor).

• Decrease the range of motion - only lower as far as you are able to perform correctly.