(Cardio burst: 2 minutes)Lie faceup with calves resting on ball, arms at sides. Press legs into ball, squeezing it between calves and thighs. Contract abs and lift hips 3 to 6 inches off floor and pull knees toward chest. Hold for 1 second, then lower.
A. Make it easier Contract abs and just lift ball off floor, keeping hips down.
B. Make it harder Keeping neck in line with spine, lift head and shoulders off floor as you raise hips. Hold, then lower both upper body and hips.
2. Rock And Roll
(Cardio burst: 2 minutes)Start on knees, with legs about hip-width apart. Place fists on ball in front of you. Keeping body in line from head to knees and abs tight, lean forward and roll onto forearms. Hold for 1 second, then roll back to start.
A. Make it easier Bend hips instead of keeping body in a straight line as you roll onto forearms, or keep body in line and roll only partway onto forearms.
B. Make it harder Once you’re balancing on forearms, straighten legs and press balls of feet into floor to form a straight line from head to heels. Hold for 15 to 30 seconds and repeat COntinue: