Sets: 2-3

Reps: 8 each side

• Lie on your back with your knees bent to 90/90.

• Place the pilates ball on your thigh and hold with both palms. Lightly press these two together to feel the abdominals engaging.

• Inhale and expand the ribcage to prep for the movement.

• Exhale and draw in your core, press into the ball, as you lower one leg down to tap the floor and bring back up. Keep your knee bent during the tap.

• Inhale and reset back at 90/90 position. Repeat.

• Aim to keep the back in neutral and avoid arching even as the leg lowers down.

• Make sure the abs draw in instead of pushing out.

Modifications:

• Decrease the range of motion of the march (you don’t have to tap the floor).

• Take out the march and just practice holding 90/90 with the ball press.

• Decrease the rep count and build as tolerated.