Start in a high plank, with hands under shoulders, core engaged, and top of feet resting on ball. Keep hips level and use core to pull knees toward chest, rolling the ball toward you. Straighten legs to return to start. For an easier variation, stay in the starting position and hold a high plank with feet on ball for 30 to 60 seconds.
This is a more advanced move. Start in the same position as the tuck. Engage core and pull feet toward arms, keeping legs straight, hiking hips high, and using core to stay balanced. Push ball away and lower hips to return to start.
Lay face up with legs extended and arms stretched overhead, holding ball between hands. Crunch up, engaging core and lifting shoulders, arms, and straight legs all at once. With arms and legs lifted, pass ball from hands to feet, squeezing thighs and feet together to hold ball in place. Lower hands, feet, and torso. Repeat, this time passing ball back to hands. That's 1 rep.
Hold a plank position with your elbows on the ball. Keeping your core engaged, keep your back flat while slowly rolling the ball away from you by straightening your elbows as far as you can. Pause then return to the start position by bending your elbows.
Lie face up on the ball, with ball under lower back, feet on floor hip-width apart, and hands behind ears. Brace core, tighten glutes, and slowly crunch upper body upward, raising shoulders off ball and tucking chin to chest. Squeeze abdominals. Slowly lower upper body down to return to start. That's 1 rep.
Lay on your back with arms extended to the sides and palms facing down. Extend your legs straight toward the ceiling with ball between your feet. Engage your core. Keeping your shoulders on the floor and knees straight, lower your legs to one side as far as you can. Return to the start position then lower to the other side. That's 1 rep.
