CYCLING WITH BALL

START: Begin in the jackknife position used for the
V-up and hold a medicine ball against your chest.
MOVE: As you extend one knee, flex the other to
bring your kneecap toward your body while you
bring the ball over to that side. Reverse knee
positions, shifting the ball over to that side to “meet”
the opposing knee. Continue in alternating fashion.Do it ten times on everyside.

BALL PASSING

START: Lie on your back with your legs and
arms extended; hold a Swiss ball in your hands.
MOVE: Raise the ball overhead with your arms
while simultaneously bringing your legs toward
it. When your hands and feet meet, pass the ball
from the former to the latter. Without pausing,
lower your arms and legs back down. Continue
in alternating fashion.Do it twelve times.

SWISS-BALL ROLL OUT

START: Kneel in front of the ball, resting
your forearms on it, fingers interlaced.
Then lift up your knees to extend your
legs behind you.
MOVE: Without arching or rounding your
lower back, move your arms in front of you
to roll the ball forward, forcing virtually all
the muscles of your torso to work,
including the deep core muscles, abs and
obliques. Pause momentarily and then roll
the ball back in towards your body.Do it ten
times.

SIDE JACKKNIFE

START: Lie on your right side, keeping your left
leg over your right one, bending your knees
slightly. Place your right hand in a comfortable
position; rest your left hand behind your head.
MOVE: As you pull with your obliques, bring
your torso and left leg together. Hold the
contraction briefly and lower slowly. Do reps to
both sides to complete one set. Tip: Try holding
your floor-side hand on your obliques to feel
them contract; this keeps your mind on the
muscle action.Do it twelve times.

CURL-UP

START: Lie on your back
with your feet flat on the
floor and knees bent about
60 degrees. Position your
arms next to your hips,
palms down.
MOVE: Curl your torso up,
sliding your hands toward
your feet as your shoulder
blades lift off the floor.
Slowly return to the
start position. To decrease
difficulty, keep your hands
close to the floor. If that’s
still too tough, rest your
hands on the floor.Do it ten
times.

SCISSOR KICK

START: Lie on your back with your arms by
your sides, palms facing down, legs extended
with a slight bend in your knees.
MOVE: Lift your heels off the floor about 6
inches, then make small, rapid, alternating
up-and-down scissor-like motions as you lift
each leg about 45 degrees into the air and lower
each until your heel is a few inches off the floor.
While the pace of the scissor motion is fairly
rapid, take about two seconds total to complete
the full upward and downward movements.Do it ten
times per leg.