Starting laying on our side with our bottom arm supporting us. From here we are going to raise our hips into a side forearm plank and we will add a top leg extensions. Inhale down and exhale up.

Do 1 minute on each side
Repeat this 3 times

Starting in a wide stance, feet wider than the hips and the feet turned out at a 45 degree angle. Keeping the shoulders stacked over the hips the entire time. We are going to inhale down (don’t lean forward. Imagine a wall behind you where your shoulders and tailbone both touch) On the rise you w...

Sitting for this one on our knees and band placed around those wrists. Bending at the elbows, we are going to exhale, extend the arms out to the sides and tighten the core. Release on the inhale.
Do exercise for 1 min
Repeat 3 times

Starting in a tabletop position, shoulders over the wrists, core engaged, hips over the knees. From here we are going to extend the opposite arm and leg out on the exhale and tighten the core. Release back to a neutral tabletop position on the inhale.
Do exercise for 1 min on each side
Repeat 3 ...

Standing for this one with the ball between the hands. We are going to exhale and squeeze the ball and tightening the core. Release on the inhale to neutral.
Do exercise for 1 min
Repeat 3 times

Laying back with the head, neck and shoulders relaxed into the mat. Bring the legs to a tabletop position. Bring the ball into the left hand and left knee. On the exhale we are going to extend the right leg and right arm out. At the same time we are going to push our hand into the ball and the kn...

Going into some hamstring bridges. Laying back with our head, neck and shoulders relaxed into the ground. We are going to walk our feet in towards our bottoms. Plant your elbows by your sides firmly. On the exhale we are going to raise our hips, squeeze the glutes, tighten the core and dig your e...

Starting on the knees and the ball in between the hands. We are going to lean back, keeping the body in one long line, exhale, tighten you traverse abs towards each other and squeeze the ball in your hands. Release to neutral on the inhale
Do exercise for 1 min
Repeat 3 times

Laying on our side with the ball placed in the top hand, legs in 90 angles. We are going to exhale, lift the top leg, tighten the core and push the ball down. Release on the inhale
Do exercise for 1 min on each side
Repeat 3 times

On our knees, ball placed in our hands, arms extended up. On the exhale squeeze the ball and tighten your traverse abs towards each other. Release to neutral on the inhale
Do exercise for 1 min
Repeat 3 times

Holding a squat position on the wall and ball in hands. On the exhale, squeeze the ball with your hands and tighten your core. On the inhale release the squeeze on the ball. Hold the squat.
Do the exercise for 1 min
Repeat 3 times

Starting in a tabletop position, we are going to pull the hands and knees towards each other on the exhale and tighten your traverse abs towards each other. Release to neutral on the inhale
Do exercise for 1 min
Repeat 3 times

Squats with the ball in between the hands. Inhale down and exhale up, squeeze the ball at the top and tighten that core.
Do exercise for 1 min
Repeat 3 times

Starting in a tabletop position and the ball between the knees. We are going to squeeze the ball with the inner thighs on the exhale and tighten the core at the same time. On the inhale release to neutral
Do exercise for 1 min
Repeat 3 times

Laying on our side, bottom arm supporting the weight, with the ball between the knees. We are going to exhale, raise the hips from a laying position into a side forearm plank, squeeze the ball between the legs and tighten your traverse abs. On the inhale go back to a neutral position

Laying back with your head, neck and shoulders into the ground. Walk the feet in toward your bottom. Band around the wrists. On the exhale squeeze the hamstrings and gluteus, raise your hips, tighten your core and extent the arms out to the sides with the band around your wrists. Neutral position...

Going into some hamstring bridges with the ball between our knees and our elbows by your sides. On the exhale raise your hips, squeeze the ball between the knees and tighten your traverse abs. Release to neutral on the inhale
Do exercise for 1 min
Repeat 3 times

Starting in a tabletop position we are going to pull our hands and knees towards each other on the exhale and tighten our core. Release to neutral on the inhale
Do exercise for 1 min
Repeat 3 times

Standing for this one with the ball between the hands. On the exhale we are going to squeeze the ball and tighten the core. Release to neutral on the inhale
Do for 1 min
Repeat 3 times

Starting on laying on our backs, knees in a tabletop position, bring the ball from the right hand on to the left knee. From here the right leg and left arm extend out on the exhale, the hand and knee with the ball are going to push towards each other as well, and tighten that core. Release to neu...

Laying on our side with the ball in the top hand, bending at the knees, we are going to lift the hips raising the body into a side forearm plank, push the ball into the ground and tighten the core all on the exhale. Release to neutral on the inhale. Switch to the other side after one minute
Do ex...

Going into a stagnant lunge with the ball in between the hands. Left leg leading, inhale down, exhale up and tighten your core at the top and squeeze the ball in between the hands. Switch sides after one minute
Do exercise for 1 min each side
Repeat exercise 3 times

Starting in a tabletop position with the ball in the left hand. We are going to exhale and push the ball into the ground with our left hand while lifting our the left leg into a hydrant position and tighten your core. Release to a neutral position on the inhale. Switch sides after one min.
Do exe...

Starting in a tabletop position and band around the wrists. On the exhale we are going to extend our left arm out a couple of inches and tighten the core. Release to neutral on the inhale. Switch sides after one minute
Do exercise 1 min each side
Repeat 3 times

Lean backs with the ball between the knees and the band around the wrists. On the exhale, lean back in a straight line, extend the arms to the sides with the band, tighten your traverse abs, and squeeze the ball between the knees. Inhale up to a neutral position
Do exercise for 1 min
Repeat 3 t...

Going into single leg curtsey squats with the ball in between the hands. Left leg leading, curtsey squat down on the inhale. On the rise, exhale up, tighten your core and squeeze the ball in between your hands. Switch your leading leg after one min
Do exercise for 1 min each side
Repeat 3 times

On our sit bone, hands by our sides, fingers facing our toes and the ball between the knees. On the exhale, lean back, squeeze the ball between the knees and tighten your traverse abs. Inhale up to a neutral position
Do exercise for 1 min
Repeat 3 times

Inner thigh squeezes laying on our side with the ball between our knees. On the exhale, squeeze the ball between the knees and tighten your core. Release to neutral on the inhale. Switch sides after one min
Do exercise 1 min each side
Repeat 3 times