- Place your feet on the ball and get in to a plank position.
- Pull your hips straight up toward the ceiling.
- Lower your hips until you're back in a plank position.
- Kneel behind a stability ball, place forearms on top, and engage your core muscles.
- Lift knees, balance on toes, and slowly move forearms in small controlled circles.
- Maintain a stable torso, avoid excessive movement, and reverse direction after several rotations.
- Lie on your back, holding a stability ball between your feet, arms extended overhead.
- Engage your core, lift your legs and arms, passing the ball from feet to hands.
- Lower arms and legs back down, then repeat, passing the ball back to feet.
- Lie on your back, legs extended, stability ball between your feet, arms out for support.
- Engage your core, lift your legs, and rotate them side to side in a controlled motion.
- Keep your upper body stable, move slowly, and return to center before switching directions.
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