Core Seated Balance: Sit on an exercise ball with your abs braced, feet flat on the ground, and your back straight. With your hands on the ball, lift one foot off the ground and hold for five seconds. Put your foot back on the ground and repeat on the other side. Perform a total of five reps on each side. To make the exercise harder, put your hands behind your head. Back extensions: It’s easiest to start this exercise with your feet against a wall. Lie face down with your hips on the ball and feet on the ground. With your hands behind your head, squeeze your glutes and lift your torso until your body is straight. Hold for 2 seconds and slowly lower yourself. Repeat for ten reps and increase when the exercise gets easier. Plank (Elbows on Ball): Start with your toes on the ground and your forearms on the ball. Keep your body straight from your head to ankles. Hold for 30 seconds with your abs and glutes braced. Increase the amount of time you hold the plank if you don’t feel challenged. Legs Hip Raises: Lie face up on the floor with your heels on the exercise ball. Keep your arms by your side and legs straight throughout the exercise. Raise your hips by contracting your glutes and hold for 2 seconds. Repeat 10-12 times and increase when the exercise becomes easier. Hamstring Leg Curls: Lie on your back with your feet on the exercise ball. Keep your arms straight and shoulders on the ground throughout the movement. Raise your hips by contracting your glutes and curl the ball toward you. Hold for 2 seconds and return to the starting position. Start with ten reps. To make the exercise harder, increase the number of reps or try with one leg. Wall Squat: Stand with an exercise ball between your lower back and a wall. Shift your feet until they’re about two feet away from the wall. Squat down until your thighs are parallel to the ground while keeping your abs and glutes tense. Repeat 10-15 times. To make it more difficult, increase the number of reps or try with one leg. Arms Incline push-ups: Start in a push-up position with your hands on the ball. Lower yourself until your chest taps the ball (don’t let yourself rest on the ball), hold for a second, and push yourself back up. Try to keep your body straight throughout the movement. Repeat for 8-10 reps and increase when the exercise gets easier. Standing Arm Raises: Stand tall with your back straight, feet shoulder width apart, and abs engaged. Hold the exercise ball with your arms straight so that it’s resting against your thighs. Raise the ball until your arms are parallel with the floor and hold for 2 seconds. Lower the ball back to the starting position. Repeat ten times. To make the exercise harder, pause for five seconds at the top of the movement.