This exercise especially targets the buttocks muscles.
- Have the band tied into a loop and have the loop around your ankles. From a kneeling position with hands over the ball, roll over the ball until the ball is under your hips. Keep your hands shoulder width apart and directly under your shoulders. Your whole body should be roughly parallel with the floor.
- Slowly lift one leg up toward the ceiling, keeping the other leg still. Slowly return to the start.
- Alternate legs.
Do 10 - 12 repetitions on each leg, relax, then do 1 or 2 more sets.