PINK 85cm SWISS BALL YOGA HOME GYM EXERCISE PILATES EQUIPMENT FITNESS BALL

Ball Crunch 

• Lie on your lower back on the exercise ball and place your hands behind your ears.
   
• Roll your shoulder blades up and lower yourself back down after a short pause.
   
• To avoid straining your neck, look straight up instead of looking at your knees. 

Ball Crunch - Legs Elevated

• Lie on your back, calves on top of the exercise ball and arms across your chest.
   
• Roll your shoulder blades up and lower yourself back down after a short pause.
   
• To avoid straining your neck, look straight up instead of looking at your knees.

Ball Reverse Crunch

• Lie on your back, calves and hamstrings pressed against the exerciseball and arms spread out.
   
• Squeeze the ball with your legs and roll your knees towards your chest then roll back down after a short pause.
   
• To avoid straining your neck, look straight up instead of looking at your knees. 

Ball Side Crunch

• Lie on your side against the exercise ball, arms across your chest, legs extended and feet wide apart to give you balance.
   
• Raise your upper body up from the ball and lower it back down after a short pause. Alternate sides after each completed set.
   
• Breathe out while contracting your ab muscles and breathe in while returning to starting position.

Ball Sit-Up

• Lie on your lower back on the exercise ball and place your hands behind your ears.
   
• Raise your upper body up from the ball and lower it back down after a short pause.
   
• Breathe out while contracting your ab muscles and breathe in while returning to starting position. 

Ball Jacknife

• Place your ankles on top of the exercise ball, legs extended, chest facing the floor and extend your arms to lift you from the floor.
   
• Keeping your weight on your extended arms, roll the ball in by bending your knees and hips and extend your legs back after a short pause.
   
• Breathe out while rolling the ball in and breathe in while returning to starting position.

Ball Ab Rollout

• Lie on your knees, place your hands on top of the exercise ball in front of you, arms extended and back straight.
   
• Keeping your back and arms extended, roll on top of the ball until your upper arms are pressed against it and pull yourself back up after a short pause.
   
• Keep your arms extended and your back straight throughout. 

Ball Table Top

• Lie on your knees, place your forearms on top of the exercise ball in front of you, elbows at 90 degree angles and back straight.
   
• Raise your knees from the floor by rolling forward on the ball until your legs are fully extended and return back after a short pause.
   
• Keep your back straight throughout. 

• Lie on your shoulder blades on top of the exercise ball, knees at 90degree angles, back straight and extend your arms out to keep balance.
   
• Roll off the ball slightly to one side and return back after a short pause. Alternate sides between each repetitions.
   
• Keep your back straight throughout