Find a fitball and lie on your back. Place entire sole of the feet on the fitball with your legs bended around 90º. Place your arms extended on the floor with the palm of your hands facing down. Contract your pelvic floor and core and fully extend hip.
Squeezing your abdominal muscles, extend your right knee while you exhale. Return to the starting postion with a smooth movement. Repeat the movement for the specified amount of repetitions and then switch sides and repeat with the other leg.TIPS: Don't let the hips go down.