Kneel on the floor, toes together, knees hip distance apart. Lean forward, drape body over thighs. Place hands on the mini ball. Extend arms.

Lie on back, legs in table top. Extend arms to ceiling, hold ball between hands. Inhale, bring arms overhead. Exhale, lift torso, bring ball over shins. Lift legs at 45 degree angle. Inhale, bring legs back to table top position. Return to start.

Lie with legs in table top. Hold ball between hands. Extend arms to ceiling. Inhale, bring arms overhead. Exhale, lift torso up, twist and reach ball to right side. Straightening legs out at 45 degree angle. Inhale, return legs to table top. Lower torso. Extend arms behind head. Repeat on opposite side.

Sit with knees bent. Place mini ball between knees. Straighten back, extend arms parallel to floor. Inhale, roll back to make C-shape. Exhale, roll forward, hands beyond feet, maintaining C-shape.

Sit with knees bent, feet flat on floor. Mini ball between knees. Straighten back, extend arms parallel to floor. Inhale, squeeze ball. Roll onto floor extending arms behind head. Exhale, roll up bringing hands beyond feet. Repeat.

Lie on back, knees bent. Place mini ball between knees, hands beside body, grazing heels. Squeeze buttock. Lift hips while maintaining a neutral pelvis. Squeeze ball while lifting hips. Lower down. Repeat.

Lie on back with knees bent and feet flat on floor. Place a mini ball (or football) between knees. Squeeze hard. Hold. Relax. Return to start. Repeat.

Place a mini ball (or football) between ankles. Lie on back with legs extended. Squeeze hard. Hold. Relax. Return to start. Repeat.

Lie on side. Place ball under shin of bottom leg. Lift top leg. Inhale, make small circles with top leg. Repeat in opposite direction.

Lie on side. Place ball behind knee of top leg. Bend knee, squeeze ball between shin and thigh. Bend bottom knee. Exhale, squeeze ball while lifting top leg. Lower top leg to start.

Lie with legs in table top position. Extend arms up, hold ball between hands. Lift torso, bring ball over shins. Hold ball in right hand, extend arms to make a T-shape. Pass ball under legs to left hand. Straighten arms by side. Inhale, straighten legs out. Exhale, bend legs bringing knees to chest. Pass ball to right hand. Repeat while simultaneously passing ball between hands.

Lie on back. Knees bent. Place mini ball between knees. Extend right arm behind head, left arm by side. Inhale, lift right arm up. Exhale, lift shoulders off mat. Bring right hand to left knee. Squeeze ball. Lower down. Switch to other side.

Lie on back, legs in table top. Hold ball between hands. Extend arms to ceiling. Lift torso up bringing ball over shins. Hold ball in left hand. Extend arms on side in a T-shape. Extend right leg. Bringing left knee to chest. Pass ball between legs to right hand. Return arms to T-shape. Repeat by simultaneously alternating between hands and legs.

Sit on floor, knees bent. Place mini ball between knees. Straighten back, arms parallel to floor. Inhale, squeeze ball. Exhale, slowly roll back. Inhale, lift arms. Exhale, lift shoulder blades off mat, squeeze ball. Extends arms parallel to floor. Lower down, bring arms behind head. Repeat.

Lie on back. Legs in Table Top. Place mini ball between ankles. Squeeze ball. Extend arms overhead. Inhale, bring arms towards ceiling, lift shoulders above mat. Exhale, hollow abs, bring arms parallel to floor. Extend legs towards ceiling. Squeeze ball. Roll back to start.