This is an advanced abdominal exercise that requires you to focus on your breathing. You should keep the movement slow and controlled. Start off by doing the 'single leg stretch' until you feel strong enough to progress to the 'double leg stretch'. You will feel this working your abdominal, thigh and shoulder muscles. Do not do this exercise if you have lower back problems and stop if you start to feel any pain in your back.

Leg Stretch (with ball)
Start Position:
Lie flat on a mat. Bend the knees, feet on the floor. Take the stability ball in both hands. Lift the knees up towards your chest and place the ball over the knees (as if you were going to hug your knees to your chest). Your head should still be resting on the mat. Breath in. On the exhalation, contract the abdominal muscles and lift the head off the mat. Your lower back should still be touching the mat.

Single Leg Stretch:
Take a deep breath. On the exhalation, extend the right leg and raise the ball over the head. Both arms and leg should be at 45 degrees to the floor. Inhale and slowly return the right leg and ball to the starting position. Exhale and repeat the same movement, this time using the left leg. Repeat 4 - 5 times on each side.

Double Leg Stretch:
Take a deep breath. On the exhalation, extend both legs and raise the ball over the head. Both arms and legs should be at 45 degrees to the floor. Inhale and slowly return the legs and ball to the starting position. Exhale and repeat the same movement. Repeat 8 - 10 times.