Ball-Wall Squat

The squat is one of the best exercises for your lower body, and you can do it with a fitness ball and a wall. Use a corner if you can, but any solid wall will do. Face away from the wall, and put the ball between your lower back and the wall. Staying firm against the ball, bend your knees and hips. Go down about a quarter of the way, then stand back up. Stay firm against the ball and wall. Your goal is to descend to where your thighs are parallel to the floor, but you may have to practice for a while to get there. Place your feet so your shins stay almost vertical and your knees don't go beyond your toes. Do some ball-wall squats every other day. If they get easy for you, do them one leg at a time.