Squat and squeeze
Stand with hands on hips, ball between thighs. Squeeze ball as you lower into a squat, until thighs are parallel to floor, lifting arms to shoulder height. Hold for five counts. Return to standing. Do 10 to 12 reps.
Perfect your form: Avoid bending knees beyond toes.
Dial it down: Keep hands on hips.
Amp it up: Increase reps and try squatting even lower.