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1. Start with your shoulders propped against the ball (facing up), and feet flat on the floor hip-width apart.
2. Lift your hips up toward the ceiling until the trunk is in line with your knees.
3. Kick out by extending knees.
4. Switch legs and repeat.

1. Start in a bridge position.
2. Place your arms straight toward the ceiling with the palms of your hands facing your feet.
3. Keeping arms in line with your shoulders, drop your elbows out the side. Make sure your hands and weight are still up toward the ceiling.
4. Lower your elbows only to the level of your chest.
5. Return to start position.

1. Start by kneeling on the floor with your elbows propped on the swiss ball in front of you.
2. Roll the ball out with your elbows so that your elbows move away from your body.
3. Keep your belly button pulled to your spine.
4. Go out as far as you can with good form.
5. Return to start position.

Tip: This one is a hard one! So start small!