HOW: Place the swissball against a wall. Make sure to have a sturdy chair or step. While in a seated, upright position, push into the ball with your foot flat on the ball. There should be a bend in your knee as you push...

HOW: Lay on your back close to a wall. Place your feet flat on the wall creating a 90 degree bend in your knees. Push into the wall with one leg without moving your leg or body. At the same time you’re pushing into...

HOW: Lay flat on the ground or table. Bend your knees and put your feet flat. Contract your core muscles and slowly push into the ground with your feet. Raise your hips first, then lower back, and finally your mid to upper back. Focus...

HOW: Place both heels on elevated surface. Keep knees slightly bent and drive your heels into the elevated surface lifting your hips up. Keep your arms relaxed and use your core and hamstrings to keep your hips elevated for a prescribed amount of time.   ...

HOW: Place heels on elevated surface. Arms relaxed to the side. Apply pressure through your heels lifting your hips up. Once level, lift one leg straight up while the other stabilizes your body. Alternate legs up and down while maintaining elevated hips.   FEEL: Muscles...

HOW: Seated up, place hands behind you. With your legs straight out, drive your heels into the floor. Raise your hips up while bringing back your shoulder blades and opening up your chest. Squeeze your glutes at the top.   FEEL: Your hamstrings, glutes, and...

HOW: Place one leg on an elevated surface and bring the other leg back. Lower yourself down keeping most of your weight on the elevated leg. Comfortably, drop the back knee towards the floor. Then, push yourself back up primarily with the front elevated...

HOW: While sitting up, place your hands slightly behind you at your side. Bend one knee up and place your foot flat on the ground. Straighten the other leg out. Using your heel, push down into the ground lifting your hips up while keeping...

HOW:  Begin by placing a strap looped through one shoulder as shown in the video. While balancing on one leg, hinge at your hips. This is achieved by bring your torso forward and pushing your butt back. Kicking out the back leg may make...

[login_in_checkout]