Pullover crunch
Place your middle to upper back on the stability ball with your feet flat on the floor, your knees at a 90-degree angle. With the ball in your hands and behind your head, exhale and begin to roll up (crunching your abs) and bring the medicine ball over to the bottom of your chest. Inhale and return to the start position (bringing the ball back behind your head). Perform two to three sets of 15 to 25 repetitions.
Rotating lift
Lie on your right side and secure the medicine ball between your feet. Place your right arm straight out in front of your head and let your left hand rest on your stomach. Lift your legs up as you rotate your toes up and back. Be sure to exhale as you lift up. Lift as high as you can comfortably. Inhale as you slowly lower your legs back to the starting position. Try not to rest your legs on the floor when you come down. Perform two to three sets of 10 to 20 repetitions.
Medicine ball bridge
Lie on your back with your knees bent and feet flat on the floor. Place the medicine ball between your knees (place center of ball in the center of your knees). Begin by exhaling as you lift your hips, squeezing the glutes. Lift until your knees, butt and shoulders are in line. You’ll also feel this in the back of your legs (the hamstrings) and lower back. Hold the position for 10 to 20 seconds. Inhale and slowly lower yourself. Perform two to three sets of 12 to 20 repetitions. Also can be done using a stability ball.
Tips
* Make sure to exhale as you go up and inhale as you go down.
* Perform fewer repetitions until you get more comfortable doing the exercise.