- 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, raise opposite arm above head while raising foot.
- 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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