Step 1: Begin by lying down on the mat with your legs extended all the way out and your heels on top of the ball. Press your heels lightly into the ball and engage your abs. Engaging the abdominal muscles first is a very important step, as it will keep you balanced on the ball.
Step 2:Next, you will lift your hips off the mat. Once you are stable, bring your heels in towards your glutes and then extend the legs all the way back out. That is one repetition. Your hips will stay lifted as you execute all twelve repetitions of this exercise. If you are unable to stay balanced on the ball with your hips off of the mat, you can perform this exercise with your hips on the mat.
I would suggest doing at least two sets of these.
You can do this exercise 2 to 3 times per week.
**This exercise is safe to do during all stages of pregnancy, if your hips are raised and you are not interfering with the flow of blood to the uterus. However, if you begin to feeling numbness or a tingling sensation in your lower body, you should stop doing the exercise.
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