1. Lie on an exercise ball with your lower back curvature pressed against the spherical surface of the ball. Your legs should be bent at the knee and feet pressed firmly against the floor. 2. Lower your torso into a stretch position keeping the neck stationary at all times. This will be your starting position. 3. With the hips stationary, flex the waist by contracting the abdominals and curl the shoulders and trunk upward until you feel a nice contraction on your abdominals. Give a 2 second pause. The lower back should always stay in contact with the ball. Exhale as you perform this movement and hold the contraction for a second. 4. As you inhale, go back to the starting position. 5. Repeat for the recommended amount of repetitions.

1. Get into the chair so that your forearms are resting on the pads, back on the back pad, and hands grasping the handles. 2. Take your feet off the rests so they are hanging straight down. 3. Slowly raise your knees up as high as possible. 4. Pause, then lower back to the starting position.

1. Lie faceup in a hollow-hold position, legs extended and arms reaching above your head. 2.Lift your arms and left leg off the floor into a V position to meet as close together as they can. 3.Return to starting position. 4.Then lift your arms and right leg off the floor into a V position to meet as close together as they can.

Lying on your stomach with your arms extended above your head, lift the arms and legs off the ground and hold for the time given. Lower to starting position.