1. Lie on a ball holding a dumbbell in your left hand. 2. Press the dumbbell upward while keeping your right arm out for balance. 3. Lower the dumbbell slowly maintaining control. 4. Focus on isolating the left arm throughout the movement.

1. Lie face down with hips on a ball and hands on the floor. 2. Lift your legs up keeping them straight. 3. Squeeze your glutes at the top of the movement. 4. Lower your legs slowly back to the starting position.

1. Start in a forearm plank with your arms on a ball. 2. Slowly move the ball away from your body then pull it back. 3. Keep your back flat and hips in line with your shoulders. 4. Perform the movement slowly to maximize core engagement.

1. Start in a plank with your forearms on a ball. 2. Make small circles with the ball using your arms. 3. Alternate the direction of the circles. 4. Keep your back straight and hips level.

1. Start in a high plank with shins on a ball. 2. Pull the ball towards your chest by bending your knees. 3. Pause briefly at the top of the movement, then extend your legs back. 4. Keep your back flat and movements controlled.

1. Start in a high plank with shins on a ball. 2. Use your core to lift your hips up as you roll the ball towards your hand. 3. Pike up until your hips are above your shoulders, keeping your legs and arms straight. 4. Lower your hips slowly back to the starting high plank position.

1. Lie with your lower back on a ball, both feet flat on the floor, arms crossed at your chest. 2. Tuck your chin and engage your abs to lift your chest and crunch up. 3. Slowly lower your torso back to the starting position and repeat.

1. Lie down on a mat with your feet on a ball, knees bent, arms at your sides. 2. Push down with your feet to lift your hips off the ground, keeping your shoulders flat. 3. Push the ball away from you with your heels to form a straight line from shoulders to feet. 4. Bend your knees lifted and use your heels to pull the ball to the starting position, keeping your hips.