3. Side Leg Lift Draping your left side over the ball, put your left hand on the floor. Extend your right leg to the side, placing the foot lightly on floor, right hand on thigh, abs drawn in, shoulders relaxed. Keeping your hips and shoulders square, inhale, then exhale as you lift your right leg to hip height (shown). Hold for one full breath. Lower foot to floor, complete reps, then switch sides. Strengthens upper hips.
4. Bridge Lying on your back with your legs straight, place your calves and heels on the ball, arms at your sides, palms down. Inhale, then exhale as you squeeze your buttocks and press your lower legs and heels into the ball, lifting your hips until your body forms one straight line from shoulders to heels (shown). Hold for one full breath. Slowly lower your body to starting position. Strengthens legs, buttocks and back.
5. Reverse Curl Lie on your back with your legs farther than hip-width apart, gripping the ball with your legs. Arms are extended at your sides, palms down. Draw your abs in so your lower back is in contact with the floor [A]. Inhale, then exhale as you use your abdominals to lift the ball, gripping it with your legs [B]. Slowly release the ball to the floor, keeping your abs drawn in and your lower back in contact with the floor. Strengthens abs.
6. Mermaid Arc Kneel on your left knee next to the ball and extend your right leg out, foot flat, left hand on the ball, right hand on right thigh [A]. Inhale, and as you exhale, draw your abdominals in and lean your torso onto the ball. As you reach your left hand over the ball to touch the floor on the other side, reach your right arm up and over your body in an arc [B]. Hold for one full breath. Inhale and return to starting position, complete reps on this side and then switch. Strengthens and stretches the entire torso.
This workout is killer for flattening your
belly and making you strong all over.