Plank

• Elbows on the ball, keep back flat and squeeze glutes together
• Hold 1 minute

Stir the Pots

• Elbows on the ball, keep back flat, move arms in a circle to the right keeping your body stable, then go to the left
• 30 seconds each direction

Roll outs

• Elbows on the ball, keep back flat, move arms outwards and then back in
• 1 minute

Bridge extensions

• Facing up, feet on the ball, push into a bridge position, hips to the sky, extend legs out and back in
• 1 minute

Push up hold

• Facing down, shins on the ball, hold in a high push up position
• 1 minute

Tucks

• Facing down, shins on the ball, keeping back flat tuck knees to chest
• 1 minute

Pikes

• Facing down, shins on the ball, hinging at the waist bring feet to chest
• 1 minute

Reverse Oblique Crunch

• Facing down, shins on the ball, keeping back flat bring knees to right elbow, then go to the left
• 30 seconds each side

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