Lie face-up on the floor and place heels on a Physioball with toes pointing straight up, legs should be in table top or 90 degree angle. Engage abdominals and pull navel in to stabilize the core while maintaining a neutral (flat to normal) spine. Exhale; Squeeze the glutes together to raise your hips off the floor to form a diagonal with the body, driving the heels into the physioball. You must focus on keeping the hips up throughout the entire movement. Inhale and slowly push your heels out by extending the knees, keep the hips up and core engaged. Exhale and bend your knees bringing your heels toward the glutes and back to the diagonal position. Slowly the hips back to resting position, neutral back on the mat. Pause and Repeat.