Back and Forth Sit on top of the exercise ball with your hands on your hips. Perform a pelvic tilt, pulling your stomach muscles in and pushing your hips slightly forward to flatten the lower back. Return to center. Next, arch your lower back and push your hips backward slightly. Return to center. Once you feel comfortable with these movements, perform them continuously for 10 reps. Hip Circles Sit tall on top of the exercise ball with your hands on your hips, feet flat against the floor, hip-width apart. Bring your shoulder blades together and down. Draw small, full circles with your pelvis. Gradually widen the circles, then reverse the direction, beginning with wide circles and making them increasingly smaller. To challenger yourself, try writing your name with your pelvis. Body Drape Kneel in front of the exercise ball. Drape your hips and torso over the ball and touch the floor in front of it with your hands. Let your head hang toward the floor and relax your weight into the ball. Breathe deeply and hold the pose until you start to feel discomfort. Spine Rotation Sitting on the exercise ball raise your arms out in front of you at shoulder height. Without moving your spine, move both arms all the way to the right in a straight line, bending the left elbow as needed to complete the movement. Then, in a straight line, move both arms to the left, bending the right elbow as needed. Complete 5 reps on each side. Lumbar Extension Place your stomach on the exercise ball with your legs extended behind you, spread apart, supporting your weight on your toes. Rest your hands on the sides of the ball. Without using your arms, slowly raise your head and chest off the ball as high as is comfortable. Squeeze your shoulder blades together, then lower your body back to the ball. Repeat 5 times. Bridges Lie on your back on a mat, raise your legs and place your calves against the exercise ball. Place your arms at your sides. Engaging your abs, contract and raise your glutes off the floor until your back is straight. Hold for 5 seconds then lower your body into the starting position. Pike-Up Begin in high plank position with your hands directly under your shoulders, the tops of your feet resting on top of the ball. Use your core to lift your hips and glutes toward the ceiling, pulling the ball forward until your body forms a triangle. Slowly lower back to starting position. Perform 10 reps or as many as you can.