Warm-up Spine and Shoulder Extension: Stand tall while holding an exercise ball in front of you. You can use a small ball if you’re under 5’8” or a medium sized ball if you’re taller. Pick-up the ball by the sides and hold it against your thighs with your arms straight. Keep your arms straight and lift the ball as high as you can without bending your spine backwards. You should feel a stretch in your back and under your arms. Lower slowly and repeat ten times. Ball Circles: Sit on a ball so that your feet are flat on the floor and knees are at about 90 degrees. Put your hands on your hips and make 20 clockwise circles with your hips while keeping your abs tight and body facing forward. Start with small circles and progress to larger circles. Change directions when you’re finished. If you need more stability, you can rest your hands on the sides of the ball. Workout Ball Leg Press: 3 sets of 10 reps Lie on the ball face-up so that the ball supports your lower back and your head and shoulders are off the ball. Start with your feet flat on the floor and your knees bent so that your calves and hamstrings are almost touching. Your butt should be almost touching the ground in this position. Keeping straight posture from your head to your knee, push yourself back as far as you can without lifting your feet from the ground. You should initiate the push through your heels and not through your toes. Ball V-sits: 3 sets of 8-12 reps Lie on your back with an exercise ball squeezed between your feet and arms over your head. Both your arms and legs should be straight. Crunch your abs and raise your arms and legs until your hands meet the ball. Your lower back should stay in contact with the ground. Your shoulders and hips should come off the ground. The key to this movement is to make sure you’re initiating the exercise by crunching your abs. Return to the starting position slowly and repeat. You want to keep your neck neutral throughout the exercise. Imagine there’s a rod attached to your back and head that doesn’t allow your neck to bend. If your neck gets tired before your abs, you’re likely starting the movement by flexing your neck first. Ball Back Extension: 3 sets of 10-15 reps Lie on an exercise ball face-down so that your hips and lower torso are on the ball and your feet are against a wall. Put your hands behind your head and lower yourself until your forehead is near the ground. You should push against the wall with your feet to keep yourself from falling forward. Contract your glutes and lower back to bring yourself back to the starting position. Hold for two seconds. To make this exercise easier, roll down so that the ball supports your chest. Ball Incline Push-ups: 3 sets of 8-12 reps Start in a push-up position with your hands on the ball and toes on the ground. Keep your body straight from your ankles to your head. Lower yourself until your chest almost touches the ball. Push yourself back to the starting position and repeat. If you find this exercise too challenging, you can try it from your knees. * Wall Squat: 3 sets of 8-12 reps Stand with an exercise ball between a wall and your back. Shift your feet away from the wall so that they’re about two feet (60cm) away. Keep your weight on your heels and squat down until your thighs are parallel to the ground. Return to the starting position.