Hip lift feet on ball Technique: Begin laying on your back and the ball place one foot from your butt. Place feet on ball an lift your hips up by activating the muscles on the back side of your body. Lift up to a straight line from shoulders to knees. Reverse slowly and lower.
Back lift diagonal Technique: Place yourself on the stability ball with both feet in the ground. Contract the muscles in lower back and slowly raise one leg and the opposite arm at the same time. Hold the position two seconds and release down slowly. Keep neck straight throughout the movement by looking into the ground. Repeat on the other side directly to complete on repetition.