Strength: Abs Scissor
Strengthens Abdominals and Obliques
1. Place ball between your shins and point your toes. Keep knees straight.
2. Support your upper body with your elbows and forearms, palms down on the floor.
3. Exhale and swivel your right leg on top of the left, and then switch, bringing your left leg above the right. Continue at a steady pace.
4. Repeat exercise 20 times.
Try this exercise without using your elbows. Support your head with your hands and lift shoulders off the floor, engaging your core and pressing abdominals down. This strengthens the intercostal muscles of your ribcage and increases the flexibility of your upper back.
Flexibility: Modified Plow Stretch
Stretches the Spine and Hamstrings
1. Lie on your back with the ball between your shins and legs at a 90-degree angle to the floor.
2. Exhale and bring legs straight up and over until the ball touches the floor behind your head.
3. Keep eyes open and knees straight.
4. Hold for 30 to 60 seconds.
Balance: Modified Boat Pose
Helps Develop Core Strength While Improving Balance
1. Sit on the mat, hugging your knees toward your chest.
2. Bring your legs up, one at a time, until both calves are up against the ball, using your arms for support.
3. Once you feel stable, put your right arm behind you for support and reach your left arm out toward the ball, parallel to the floor.
4. Hold for 30 to 60 seconds. Switch arms and repeat.
Try a traditional boat pose, using both arms. Once you have your legs resting on the ball, reach both arms out toward the ball for a more intense core workout.