Wall Sit with Swiss Ball

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Equipment Needed
Flat surface, preferably without carpet.
Stable vertical surface
Swiss Ball Made of elastic rubber and ranging is size from 22 to 34 inches, the Swiss Ball encourages the body to use its stabilizing muscles while performing an exercise. The Swiss Ball is particularly useful for abdominal exercises

Muscles Worked
Quadriceps
The quadricep includes the rectus femoris, vastus lateralis, vastus medialis and vastus intermedius. The largest muscle is the rectus femoris that connects to the pelvis and below the kneecap. It sits in the center of the thigh, crossing the knee and hip joints. The vastus lateralis and vastus medialis on either side of the knee and the vastus intermedius, underlying the rectus femoris, run from the top of the thighbone to the knee and work to straighten or extend the knee.

Stand with your back to the wall, feet hip distance apart and facing forward.
Rest the Swiss Ball against the wall behind you and place it so it rests against your lower back.
Step your feet out 30 to 45 degrees from your body, so that as you bend your knees, they will stay over your ankles.
Gently press your low back into the ball and engage your abdomen to help create stability through the lower back.
Inhale as you bend your knees to 90-degrees or slightly greater. Exhale as you straighten your knee

Stop the exercise if you feel pain in your knees.
As you bend your knees, be careful to not let your knees extend over your ankles.
Keep you abdomen engaged throughout the exercise to protect your lower back.
As your low back comes off the ball keep your spine vertical with the power of your abdomen.

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