Sit on a workout bench or sturdy chair and place hands on edge with fingers forward. Rest your calves and ankles on top of exercise ball. Next, straighten arms while lifting hips upward. Bend arms to lower torso and then straighten arms to return to starting position. Three sets of 10 reps each.
Lie on your back with arms at side and calves resting on the ball. Without arching back, raise hips upward while keeping abdominal muscles engaged for support (see A). With hips still raised, bend your knees and roll the ball toward body with feet until they’re flat on top of the ball. Slowly return to the starting position. Three sets of 10 reps each.
Keeping toes on the ground, lean on the top of ball with forearms while keeping remainder of body in a tight plane. Engage abs and align neck with spine for proper form. Three sets of 30 – 90 second position holds.
Rest middle back on top of ball while keeping arms straight and palms placed on upper thighs (see A). Next, slowly curl upper body forward, one vertebra at a time, while keeping hands on top of thighs. After each crunch, lower back slowly to the starting position. Three sets of 10 reps each.