- Get yourself into the supine position as illustrated below (How to lie on a ball)
- Keep your arms straight at your sides.
- Your feet should be hip width apart or closer.
- Head neck and hips should form a straight line from your head to your knees.
- Raise your left leg so that it is straight.
- Simultaneously raise your right arm so that it is straight overhead.
- There should be a straight line from your right hand to your left heel.
- Now lower the arm and leg and repeat on the opposite side.
- Shoulder musculature, quadriceps