Instructions:
1. Lying on your back, place your achilles tendon (back of your heels) on the ball with the ankles at 90 degrees, hands are at your side with palms facing down.
2. Engage the transverse abdominus, as you begin to push the achilles into the ball to achieve a bridge position.
3. Maintaining the strength of the core and the pressure into the ball, exhale as you perform a leg curl
4. Be conscious of not locking out forcefully when extending back to starting position.