HOW: While lying supine, bend your knees up and place your heels on the swissball. With one leg, push down into the ball lifting your hips up. When your torso is in line with your knee, slowly let the swissball roll away from you.. Once your knee is straight, let your hips down to the floor in a controlled manner.
FEEL: You should feel your hamstring muscle working as well as your core.
COMPENSATION: Keep your arms relaxed and stable, don’t push into the ground with them. Don’t twist your torso. Only lift your hips up with one leg.