Press hips into the ball and place hands under forehead. Keeping back straight, extend the upper body and then lower using the glutes and back muscles with control. Perform 8-12 repetitions.
Keep body in a straight line and press hands into ball while balancing for 10-15 seconds. Repeat 8-12 times.
Start with hips pressing into the ball and keep body straight. Reach arms down at your side and hold body in this position for 10-30 seconds. Repeat 2-3 times.
Start with head and shoulders on the ball and lift hips up. Try holding this for 15-30 seconds and then lower hips for 3 counts and raise hips into a straight line again. Repeat 6-8 times.
Start with hips on the ball and slowly walk body out to plank. Then walk hands back to starting position. Try for 8-12 repetitions.