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- Sit
on ball in neutral position:
- back
straight.
-
shoulders back and down.
- chin
level.
- Tighten
through deeper abdominals.
- Slowly
lift R leg a few inches away from floor without altering neutral
position.
- Hold
____secs, Repeat ____x both legs.
- To challenge
yourself, cross arms over chest and rotate trunk to L while raising
R foot.
- Lie
on tummy on ball with weight supported through arms and toes.
- Tighten
deep abdominals and slowly extend opposite arm and leg so that
they are in line with your spine.
- Hold
____secs, Repeat ____x on both sides.
- Lie
on back on floor with legs supported on ball.
- Keep
arms supported on floor or cross arms over chest to challenge
yourself.
- Tighten
through deep abs and squeeze buttocks.
- Lift
buttocks away from floor keeping pelvis and hips level.
- Hold
____secs, perform ____repetitions.
- To
further challenge yourself, perform as above, but raise one leg
away from ball while ensuring hips remain level.
- Lie
face up with upper back supported on ball.
- Tighten
through deep abdominals and squeeze buttocks.
- Keeping
hips level, raise ____ foot a few inches away from floor.
- Hold____
secs, Repeat ____ x both sides.
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