A five-minute warm-up (walk, dance, jog) followed by stretching should precede any exercise. Work your way up from one to three sets of 15 to 20 repetitions of each exercise, two to three times each week over the next month.

Establish a "neutral," safe exercise position by lightly pulling your navel back to your spine, pressing your tailbone toward the ground, and maintaining soft knees (slightly flexed, not locked) while standing. It is important to engage your core muscles throughout any exercise to stabilize your spine and help prevent injury.

Below are some great exercises to get you started:

Ball squat (thighs, hamstrings, buttocks)
Standing with the ball placed between your lower back and a sturdy wall, step forward 4 to 8 inches (depending on your height), keeping your weight over your mid-foot to your heels. Lean back into the ball. Starting in the neutral position with chin up and shoulders slightly pulled back, inhale through your nose and lower your body for a count of four to a seated position - thighs no lower than parallel to the ground.

If you're a beginner, you may want to lower yourself halfway down (45 degrees) for the first week or so until your muscles can support your body weight at the lowest point.

Exhale from your mouth and return to the starting position for a count of two, keeping your weight over your heels, not your forefoot. To increase intensity, hold weights in each hand while doing the squat, or hold the squat for three to five seconds at the lowest point between reps. If you experience knee discomfort, place a rubber ball or pillow between your knees and gently squeeze to engage the inner thighs. Do not allow your knees to go forward beyond your toes at your lowest point.

Push-ups on the ball (chest, triceps, front of shoulders)
Begin by slowly rolling over the ball until your hips are on top of it and your hands are on the ground slightly wider than shoulder-width apart. Walk your hands forward to your starting position, which becomes more difficult the farther you move out. Maintaining a neutral spine and keeping elbows slightly bent, inhale and lower your body until your elbows are at a 90-degree angle. Exhale and slowly press up through your chest, back to the starting position. Do not arch your back during the exercise.

Psoas and hip flexor stretch
Begin in the lunge position with left leg back and right knee bent at 90 degrees. Resting your left arm and side on the ball, allow your body weight to slowly move forward until you feel a light stretch in the groin region. Make sure to maintain a neutral spine so your lower back does not arch too much, and keep your weight back over your right heel as you sink into the stretch. Hold this stretch for 30 to 60 seconds, with attention focused on your breath, then switch sides.

Consult your physician before beginning this or any other exercise program.

Eric Wilson is an exercise physiologist and Seattle-based fitness personality. He combines his academic background in kinesiology with a passion for dance and drum to design unique workouts born from African tribal movements. Learn more about Eric at www.compfit.com.