A FEW MINUTES A DAY: Stability ball seated leg extension

Resistance exercises should be completed after a five- to 10-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 sitting base position, sitting on the ball with your legs hip-width apart, knees bent at a right angle and feet flat on the floor.
3. Rest your hands on the side of the ball.
4. Straighten your leg, extending your knee and tightening the quadriceps muscle on the top of your thigh.
5. Slowly lower back to the start position and repeat on the other side.

Next week: Stability ball squat