A FEW MINUTES A DAY: Stability ball hip/arm extension

Resistance exercises should be completed after a five- to ten-minute warm up that may consist of a combination of cardiovascular exercises and mild stretching.

When resistance training, complete the exercise eight to 12 times in one set. Complete three sets with 15-second rests between sets.

Keep your movements slow and controlled through the whole lift. You should breathe out on the most difficult part of the lift and inhale on the least difficult part.

1. Ensure you have proper posture before beginning. Even though you will be using the ball for this exercise, your head, shoulders, hips, knees and feet should be properly aligned.
2. Start out in the kneeling base position, kneeling with the ball against the front of your thighs. Place your hands on the sides of the ball and lower your upper body until it is supported. Center your body on the ball, keeping your upper body parallel to the floor.
3. Extend your right toe, touching the floor.
4. Extend your left arm, reaching in front of yourself with your hand close to the floor.
5. Lift your left arm and right leg evenly and slowly until horizontal.
6. Pause at the top of the contraction, then slowly lower back to start position.
7. Repeat on the other side.

Next week: Stability ball push up