Primary Muscle Group: Lower Back, Hamstrings

Preparation: Sit on the ball with both feet flat on the floor.

Breathing: Exhale as you reach forward, inhale as you return to the starting position.

Execution: Slowly reach forward and try to grab your feet. Feel the lower back stretch. Hold for ten seconds and release.

Primary Muscle Group: Low Back, Buttocks

Muscle Groups Worked in This Exercise: Gluteus Maximus, Semitendinosus, Semimembranosus, Quadratus Lumborum, Iliocostalis Lumborum.

Preparation: Kneel on the floor and bring the ball up close to you. Lie forward on the ball with your abdomen right on top of the ball and place both palms on the floor in front of you in a wide stance.

Breathing: Exhale as you lift your torso, inhale when you release back to start.

Execution: This exercise advances to the next level if you extend your legs out behind you against the wall. Also, place your hands behind your head; now lift your upper torso towards the ceiling and squeeze your buttock muscles when you reach the top of the motion. Release back to start position.

Primary Muscle Group: Lower Back

Muscle groups worked in this exercise: Gluteus Maximus, Semitendinosus, Semimembranosus, Quadratus Lumborum, Iliocostalis Lumborum.

Preparation: Kneel on the floor and bring the ball up close to you. Lie forward on the ball with your abdomen right on top of the ball. Interlace your fingers behind your head and place your elbows out at the sides.

Breathing: Exhale as you lift, inhale as you return to start.

Execution: Lift your upper torso towards the ceiling until your spine is parallel to the floor. Inhale and return to start position.

Comments: If you're not quite ready to go for the more advanced exercises, this is a great one for you!

Primary Muscle Group: Low Back

Muscle Groups Worked in This Exercise: Gluteus Maximus, Semitendinosus, Semimembranosus, Quadratus Lumborum, Iliocostalis Lumborum.

Preparation: Kneel on the floor and bring the ball up close to you. Lie forward on the ball with your abdomen right on top of the ball and place both palms on the floor in front of you in a wide stance.

Breathing: Exhale as you lift your torso; inhale when you release back to start.

Execution: As you lift your upper torso towards the ceiling (of course your head and arms will follow), squeeze your buttock muscles when you reach the top of the motion. Release back to start position.