Samantha- I know exactly how you feel! While I know that blue ball can work wonders, I have no idea the proper way of using it. ;) I try the following: lying on my back, I hold my arms straight out from my sides (like a T) and bring my legs up and out (6" up, 24-36" out), hold for a few counts, bring back in/down and count that as one rep. Do a few times. Or you can bring your knees to your chest, extend your legs straight out from there and hold for a few counts. That one hurts. Also, get on all 4's and one leg at a time extend leg behind you fully and bring back in, like lunges. Not sure if any of this helps seeing as to how I need all the help I can get, but good luck! You're not alone!