Swiss ball plank

Sets: 2 Reps: hold for 15-60 seconds

Place your feet on an exercise bench and your forearms on a Swiss ball. Make sure your body is in a straight line from your neck to your ankles, and clench your abs. Roll the ball forwards slightly to engage your abs and do not allow your hips or lower back to drop. Keep your body in a straight line from your shoulders to your ankles and hold this position for up to one minute.

Swiss ball leg scissors

Sets: 3 Reps: 15 each side

Lie on your back with your arms flat on the floor and holding a Swiss ball between your ankles. Keep your legs straight and lift the ball off the floor. With your lower back on the floor, rotate your hips to the right as far as is comfortable. Then rotate your hips to the left and lower the ball.

Scorpion

Sets: 3 Reps: 6 each side

Get into a press-up position and rest your shins on a Swiss ball. Keep your arms straight and your back flat so that your body forms a straight line. Bend your right knee and rotate your hips to the right until your lower leg is parallel with the floor. Now rotate your legs as far to the left as you can and try to touch your left shoulder with your right knee. Do six reps and then repeat with the other leg.