So, the swim coach made dd and the team do these the other night, WITHOUT a ball
. THEY also had to hold their arms extended over their head in the "streamline" posistion, which is basically arms taught, pressing against ears, and crossed at the hands. Punishment for not holding good streamlines after their flipturns.
He made them hold it FOR THREE MINUTES. Of course, being swimmers, they could all do it (remember the image I posted last summer of her legs? Well, here it is again for those who missed it)
Chicky, you stand up against a wall and slide down until your knees are bent at a 90 degree angle. You basically look like a lower case "h". For ball squats, let the ball be your wall and insert it b/w your back and the wall and then slide down. You want the ball in your lower back so you will have to practice a few times to get it in the right position after it moves up.