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Equipment Needed

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

Muscles Worked
Gluteal
The gluteal muscles include the gluteus maximus, medius and minimus. As one of the most powerful muscles in the body, the gluteus maximus is also the largest of the three gluteal muscles. The maximus, which originates at the outer edge of the pelvis and attaches at the base of the spine, moves the leg backward and is responsible for the outward rotation of the thighbone. The gluteus medius, also referred to as the upper hip, partially accounts for the shape of the butt and hip. It attaches at the top of the pelvis and the upper edge of the thighbone. The minimus rests underneath the medius. Both muscles are used to lift the leg out and away from the body as well as to rotate the hip.

Hamstrings
The hamstrings, located at the back of the thigh, are comprised of the biceps femoris, semitendinosus, and semimembranosus. These muscles, which attach at the lower part of the pelvis and at the back of the knee, are responsible for extending the hip and flexing the knee.

Exercise Set-Up

For a Greater Challange