Lie face-up on the floor and place heels on a PhysioBall with toes pointing straight up. Engage abdominals and pull navel in to stabilize the core. While maintaining a neutral (flat to normal) spine, squeeze glutes together to raise your hips off the floor. You must focus on keeping the hips up throughout the entire movement. Level 1 – Exhale and curl your heels toward your glutes by flexing your knees. Pause then slowly push your heels back out by extending the knees. Repeat. Level 2 – Lift one leg straight up and out in front of the body; leg should be perpendicular to the body. Exhale and curl your heel toward your glutes by flexing your knee. Pause then slowly push your heel back out by extending the knee. Repeat using other leg.