Instructions
Position a swiss ball against a wall and place your lower back against the ball. Bring your legs out in front of you at a slight angle so that your body is leaning against the ball and you can see your feet.
With your hands on your hips, place your feet approximately shoulder width apart and your feet out at a slight angle. Squat down by bending at the knees and bringing your hips back and down so that you are pushing yourself back in towards the ball.
Descend until your thighs are parallel to the ground. In this position squeeze your knees close together and then push them out again. Repeat for desired number of repetitions before coming out of the squat position.
Tips
Focus on keeping your thighs parallel to the floor during this exercise, as it's easy to raise your legs during this movement, making it less effective. Focus on controlled squeezing in and out for the optimal benefit.
