Stand with your feet slightly wider than shoulder width apart, toes facing outwards. Hold the ball in front of you at arm's length.

Bend your knees and hips as you squat down as far as you comfortably can. As you lower your body, raise the ball directly above your head, while keeping your elbows straight but not locked.

Go back into the starting position and repeat the exercise according to the training plan.

Lie down on the ground with the ball pressed over your chest. Your arms are extended. Bent your knees and keep your feet on the ground.

Tighten your abs and glutes. Crunch your torso as you do when performing a sit-up and press the ball to an overhead position.

Lower your upper body back to the starting position while bringing the ball back down to over your chest. Repeat the exercise according to the training plan.

Stand with your feet little wider than shoulder width apart, holding a ball with extended arms over your head.

Lower yourself into a squat while you lowering the ball to the front. Keep your arms extended but not locked. Your thighs should be parallel to the ground and the ball should be straight in front of you.

With your arms extended reach with the ball to the right, rotating the torso at the same time.

Return your arms to the center, while you are still in the squat position.

Push yourself up into the starting position with the ball over your head.

Repeat the exercise, but rotate the torso to the left this time. Repeat the exercise according to the training plan alternating sides.

Lie down on your back on the ground. Your legs should be straight and your arms extended behind your head holding a ball.

Bring the knees toward your chest, rotating your pelvis to lift your glutes from the ground. As you do so, flex the spine, bringing your arms back over your head to perform a crunch motion. The ball should be over your lower legs. Pause for a second.

Return to the starting position and repeat the exercise according to the training plan.

Stand with your feet wider than shoulder width apart, holding a ball with extended arms over your head.

Bent over twisting your upper body to the left side and almost touch the ground with the ball across your left foot.

Return yourself up into the starting position.

Bent over twisting your upper body to the right side this time and almost touch the ground with the ball across your right foot.

Return yourself into the starting position and repeat the exercise according to the training plan alternating sides.

Sit on the ground with your feet and torso lifted, holding the ball with both hands out in front of your abs with your arms slightly bent.

Bring the ball to one side almost touching the ground with the ball. Keep your legs and torso lifted during the exercise.

Bring the ball to the other side touching the ground again, as quickly as possible.

Go back into the starting position and repeat the exercise according to the training plan alternating sides.

Sit on the ground holding a ball on your right shoulder. Bend the right knee and other leg keep fully extended.

Supporting your weight on your left hand and your right foot, push up your glutes of the ground.

Broach your left leg behind you. Keep the ball on your shoulder.

Bring your left leg back to the front and go back into the sitting position. Repeat the exercise according to the training plan then switch legs.