Plank and Pushups

• Plank is performed on the ball by balancing your hips on the top of the ball while your hands are on the floor. Be sure to center your wrists under your shoulders for proper alignment. Hold the pose for 30 seconds. Relax.
  Pushups are done with your knees and thighs on the ball. As with plank, your wrists are under your shoulders. Bring your upper body down to the floor. Then push back up using your arms. Start with three or five repetitions.
  
  

Crunches and Reverse Crunches

• For crunches, start by sitting on the ball and then roll down so that your back is on the side of the ball and your feet are a little more than hip width apart. Bring your hands behind your head and pull your chin to your knees without coming off the ball. Aim to do ten of these.
  Reverse crunches are done by sitting on the ball. Wrap your arms around your waist and lean back. Stop yourself from lying down and come back up. Try for ten of these.
  
  

Leg Series

• Begin by lying on your back with the soles of your feet close to each other on the side of the ball. Roll the ball away from you using your feet. Bring it back. As you increase in skill, you can add raising your bottom off the floor so that you move into a shoulder bridge.
  Now grasp the ball with the insides of your ankles for double leg stretch. You can start by simply lifting the ball up with your ankles and going back down. As you progress, you can add passing the ball to your hands and back to your ankles. Try to do ten.
  Next, lie on your side with the ball between your ankles. Your back and head should be at the back of the mat while your legs point to the front so that your feet are in the front corner. Raise your legs into the air. Go back down. Try for ten of these and then switch which leg is on top and repeat.
  Now lie on your stomach with the ball between your ankles. This move will work your glutes as well as your legs. Lift the ball but keep your knees straight. Try for ten of these.
  
  

Obliques

• Kneel beside the ball. Rest your side on it with your arm up and hands behind your head. Roll onto the ball more by pressing the sides of your feet into the floor. The feet will end up about four feet apart depending on your height. You may practice this move by placing your feet against a wall to help with balance. Move your upper body up and away from the ball. Keep your resting hip on the ball. Try for ten and then switch sides.
  
  

Spine Stretch

• Spine stretch is a nice way to end a routine. It stretches every part of your body. To do it begin by lying on top of the ball with your feet on the floor and knees bent. Now rock back so that your hands touch the floor and your legs are straighter. Your heels may leave the floor. Come back start. Repeat as you like. You can also do this same move lying on your stomach.