How to do Swiss-Ball and Step-Up

Swiss-Ball Leg Curl

Lie on the floor with your calves resting on a Swiss ball and your arm. Squeeze your glutes to raise your hips on the floor until your body is in a straight line from your shoulders to your ankles [left]. Pause for a second, then bend the legs to roll the ball toward your butt [right]. Straighten your legs to roll the ball away from you and then lower your body to the floor.

Drive your heels into the ball to lift your body and activate your hamstrings.

Swiss Ball Pike

Assume a push-up position with feet resting on a Swiss ball, your body in a straight line from shoulders to feet [left]. Keep your back straight as you contract your abs, lift your hips as high as you can, and roll the ball toward you [right]. For a simpler version, pull your knees toward your chest without raising your hips.

Your toes should be at the top center of the ball to help keep your balance.

Step-Up

Holding your right arm in front of you, place one foot on the step or bench, that's about 2 feet on the ground [left]. Push down through your heel to lift the other leg [right], then return to starting position. Complete with all representatives of a front leg to move the legs and repeat the movement.

All of your foot should be on the bench, with your toes done.