Ball crunch
Lie on the ball, positioning it under the lower back. Place your arms behind your head.
Contract your abs to lift your torso off the ball, pause, then lower yourself back down, getting a stretch in the abs.
Perform 3 sets of 15 reps.
Contract your abs to lift your torso off the ball, pause, then lower yourself back down, getting a stretch in the abs.
Perform 3 sets of 15 reps.
ball v-up
Lie on your back, legs straight and arms fully extended above your head with an exercise ball positioned between your hands.
Tighten your abdominal muscles, lifting both the ball and your heels off the floor.
Raise both your hands and feet together, bringing the ball to meet your legs.
Pause, then lower back to the starting position.
Perform 3 sets of 15 reps.
Tighten your abdominal muscles, lifting both the ball and your heels off the floor.
Raise both your hands and feet together, bringing the ball to meet your legs.
Pause, then lower back to the starting position.
Perform 3 sets of 15 reps.
Back Extension
Lie face down with ball under your hips and lower torso. Place your hands behind your head or at your sides and stay on your knees or toes. Slowly roll down the ball and then roll back up, lifting your chest off the ball. Bring your shoulders up until your body is in a straight line without hyperextending.