Spieren

Uitvoering

1. 1Begin on the floor laying on your back with your feet on top of the ball.
2. 2Position the ball so that when your legs are extended your ankles are on top of the ball. This will be your starting position.
3. 3Raise your hips off of the ground, keeping your weight on the shoulder blades and your feet.
4. 4Flex the knees, pulling the ball as close to you as you can, contracting the hamstrings.
5. 5After a brief pause, return to the starting position.