Plank
- Elbows on the ball, keep back flat and squeeze glutes together
- Hold 1 minute
Stir the Pots
- Elbows on the ball, keep back flat, move arms in a circle to the right keeping your body stable, then go to the left
- 30 seconds each direction
Roll outs
- Elbows on the ball, keep back flat, move arms outwards and then back in
- 1 minute
Bridge extensions
- Facing up, feet on the ball, push into a bridge position, hips to the sky, extend legs out and back in
- 1 minute
Push up hold
- Facing down, shins on the ball, hold in a high push up position
- 1 minute
Tucks
- Facing down, shins on the ball, keeping back flat tuck knees to chest
- 1 minute
Pikes
- Facing down, shins on the ball, hinging at the waist bring feet to chest
- 1 minute
Reverse Oblique Crunch
- Facing down, shins on the ball, keeping back flat bring knees to right elbow, then go to the left
- 30 seconds each side
