Intermediate Exercises

Exercise Program
Single Knee to Chest StretchSingle Knee to Chest Stretch-Lie on your back with both knees bent. Hold thigh behind knee and bring one knee up to chest. Hold 20 seconds. Relax. Repeat 5 times on each side.
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Hamstring StretchHamstring Stretch-Lie on your back with legs bent. Hold one thigh behind knee. Slowly straighten knee until a stretch is felt in back of thigh. Hold 20 seconds. Relax. Repeat 5 times on each side.
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Abdominal Exercises with Swiss BallAbdominal Exercises with Swiss Ball-Abdominal muscles must remain contracted during each exercise. See “Abdominal Contraction” exercise from initial exercise program. Perform each exercise for 60 seconds. The further the ball is from your body, the harder the exercise.

  1. Lie on your back with knees bent and calves resting on ball.
  2. Slowly Straighten one leg contracting your abdominal muscles at the same time.
  3. Hold for 20 seconds.
  4. Relax.
  5. Repeat 5 times on each side.

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Standing with Ball between Your Low Back and the WallStanding with Ball between Your Low Back and the Wall-Slowly bend knees 45 to 90 degrees. Hold 45 seconds. Straighten knees.
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Lie on your Stomach over BallLie on your Stomach over Ball

  1. Slowly raise both legs.
  2. Hold for five seconds.
  3. Relax.
  4. Repeat 10 times.

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