If this exercise is performed correctly, you can target many muscle groups at once.
- 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 widen your legs, then slowly close them, not allowing the band to 'snap' your legs back to the center.
Repeat this movement about 10 - 12 times. Repeat the exercise 1 or 2 times.