In general, use a fitness ball sized so that your knees are at a right angle when you sit on the ball with your feet flat on the floor. Do each core-strength exercise five times. As you get stronger, gradually increase to 12 to 15 repetitions.
Breathe freely and deeply and focus on tightening your abs during each core-strength exercise. If you have back problems, osteoporosis or any other health concern, talk to your doctor or physiotherapists before doing these core-strength exercises.
Stability ball roll out:
Kneel in front of a stability ball with your knees hip-width apart, then place your forearms on the ball, hands in loose fists. To do this,Keeping your back flat, brace your core and slowly roll the ball away from you by straightening your arms; extend as far as you can without allowing your hips to drop. Pause, then bend your elbows to roll the ball back to start. Repeat eight to 10 times.
Stability ball V pass:
Lie face up on the floor, holding a stability ball overhead with both hands, your legs together and extended straight on the floor. To do this, In one motion, brace your core and lift your arms and legs off the ground, placing the ball between your feet. Squeeze the ball with your legs and lower your arms and legs back to the floor. Repeat, passing the ball back to your hands. That's one rep. Do eight to 10.
Stability ball one-leg press:
Rest your upper back on a stability ball and cross your left leg over your right knee. To do this, Lower your hips toward the floor. Pause, then press through your heel to return to start. That's one rep. Do eight to 12, then repeat on the other side.
Plank shoulder tab:
Get into a pushup position with your hands shoulder-width apart on the floor and your shins resting on top of the ball. To do this, Keeping your hips square to the floor, lift your right hand and tap your left shoulder. Return to start and repeat with the other arm. Continue alternating for a total of 26 reps.
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