Lie on your back with your arms at your sides and do a reverse curl with a ball. Put the ball under your knees and put your feet and lower legs there.
Holding the ball between your heels and thighs, tense your abs and lift it off the ground. Reverse course to the beginning gradually.
Place your hands and feet on the ground and roll over onto your back so that your upper body is resting on the ball. Lift your spine off the ball.
When doing this exercise, take care to avoid hyperextending your spine. Calmly retrace your steps back to the beginning.
The starting position is a back roll with the knees tucked under. While rolling back, inhale, and while coming forward, exhale.
When moving forward, "hit the brakes" by shifting your weight to your tailbone. Stay put for the next thirty seconds.
Lie on your back with your legs bent and your hands behind your head, and do four sets of ten crunches.
Raise your hips off the ground and draw your knees into your chest at the same time. Reverse course to the beginning gradually.
While on your stomach, bring your elbows in close to your waist and straighten them to assume the plank position.
All of your weight is distributed evenly between your forearms and toes, and your body is in a straight line parallel to the floor.
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