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 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.

Lie flat on the ground on your back with your arms extended straight back over your head holding the ball and your legs extended also. Lift your arms and legs a few inches of the ground.

Bend at the waist while simultaneously raising your legs and arms to meet in a V-sit up position. The legs should be extended and lifted at least 45 degree angle from the ground and the arms should be extended and almost touching your legs ankles with the ball. The upper torso should be off the ground.

Lower your arms and legs back to the starting position. Repeat the exercise according to the training plan.

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.