Position your feet and shins firmly on top of an exercise ball.
With your arms straight, fully extend outwards until you are in the push up position.
Do not bend your knees, hunch or arch your back. Press your toes into the ball, contract your lower abs, and lift your bum into the air. You should form an upside down “V” at the top.
Slowly lower back down into the push up position.
Repeat for 12-20 reps.
6. Hip Lift:
How to do it:
Raise both legs up toward the ceiling so that they are perpendicular to your torso and steady yourself by extending your arms out away from your sides on the floor with your palms facing downwards. This is your starting position.
Inhale and pull your belly button in to your spine. Curl your hips toward your torso as you exhale, lifting your hips a few inches off the floor keeping your legs straight.
Breathe in as you slowly lower your hips to the ground.
Repeat 10 times.
How to do it:
Be seated on a flat bench so that your body is positioned perpendicular to its length. Anchor your body with your bum at all times.
Grab the back of the bench, drop your torso backwards, and extend your legs forward until your entire body is straight and parallel to the floor.
Simultaneously pull in your lower abs and crunch your upper abs to form a “V” with your quads and stomach.
Keep your abs tight, a straight back, and strong posture throughout.
Repeat for 15-20 reps.
Once this becomes too easy, increase the difficulty by holding a light weight in between your feet.