Hi. I am Dory. This is Advanced Pilates. I am going to show you to do a hamstring curl on the ball. This is a great way to get a leg workout, all the while supporting your low back. So, if you have any sort of low back pain, or weak abdominals, and you are working on strengthening those, this is a great way to strengthen those muscles all the while working your hamstrings.

So, let's go ahead and seat yourself towards the backend of the mat. Pulling up onto your toes, I want you to bring the ball in towards your knees, and drape yourself, lying out nice and long on top of the ball. Bring both hands right in front of you and walk those hands forward slowly, slowly so that those hands are dropped just below your shoulders and those legs are lifted. So, what I dont want to see is a back sinking like this, or pulled up like this. I want a nice straight back, abs pulled in and hands dropped just below those shoulders. Take a big, deep breath in, and as you exhale, release those shoulders, you are going to keep those heels together and those toes together. All you are going to do is curl the legs in, keeping those knees touching and extend. Look straight down at the mat, inhale, exhale, curl, and extend. Keep those abs pulled in, curl, and extend, you got five more. Curl in and extend, curl in and extend, last three, nice and slow and controlled; last two, last one, inhale, exhale, extend those legs, slowly walk it back, let the ball kind of work its way through your spine as you unroll all the way back, and lets go ahead and move on.