Lay flat on your back, arms to the side, resist-a-ball firmly between your feet.  Bend knees 90-degrees.  For lower intensity, allow shoulders and head to remain on the ground while pulling the knees in toward your chest, squeezing the ball with your feet.  For greater intensity, take your hands behind your head and lift shoulders off the ground.  Maintain the lift off the ground and gently pull knees in toward chest, again squeezing the ball between your feet.  Slowly release your legs forward, maintaining the 90-degree angle, and repeat the pull toward the chest.

Model: Alissa Schneider