Exercise 1 :

Place feet on the ball , keep abdominals tight and ensure back is straight .
Bend at the elbows and lower yourself to a few inches from the floor.
press up and repeat.

 

Exercise 2 :

Place knees on the ball (legs straight) , keep abdominals tight and ensure back is straight.
Bend at the elbows and lower yourself to a few inches from the floor. Press up and repeat. .

 

Exercise 3 :

Place hands on the ball , keep abdominals tight and ensure back is straight .
Bend at the elbows and lower yourself to a few inches from the ball. Press up and repeat.

 

 

Exercise 4:

Place feet shoulder width apart and far enough forward to ensure knee + ankle alignment.
lower to thighs parallel to floor and push up thru heels. Ensure 90 degree angle at the knee.

 

Exercise 5:

Maintaining an upright position, place one foot on the ball . Bend the other knee and descend until the forward thigh is parallel to the floor. Push up and back to the starting position. Repeat with the other leg.

 

Exercise 6 :

Lay with ball supporting lower back , knees and heels in line. cross arms over chest .
pull abdominals firmly in and curl up and forward, exhaling as you lift. repeat.

 

Exercise 7 :

Place hands on ball, pull abdominals firmly in. roll ball forward ensuring back does not sag. Repeat.

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