Lie on your back with your waist and buttocks touching the ball. Cross your hands on the chest or behind your head (advanced). Tighten your abs and lift your body slightly off the ball. As you ascend careful to keep the ball stable, not roll. Turn back on your back, stretching abs. Do 3-4 sets of 12 repetitions.
Lie on your back, raised his legs slightly bent and bring the hands near the buttocks. Contract abs and try to raise your pelvis slightly from the floor. Stay in this position for 2 seconds and relax. They take 12-15 repetitions.
Stay on your back and bend legs to the side. Hold with one hand and pull the neck to the sides where you can arrive with the upper hand on your leg. Do 8 to 12 reps.
Lie on your back, raised his legs slightly bent and bring the hands near the buttocks. Contract abs and try to raise your pelvis slightly from the floor. Stay in this position for 2 seconds and relax. They take 12-15 repetitions.
Stay on your back and bend legs to the side. Hold with one hand and pull the neck to the sides where you can arrive with the upper hand on your leg. Do 8 to 12 reps.