Lie flat on the ball with your knees bent for balance. Your knees should be shoulder width apart. Place your hands behind your neck. Squeeze your stomach muscles and bring your torso up and towards the ceiling. Hold for fice counts. Repeat ten times.
Lie face up on the ground with the ball held firmly between the ankles. With your arms pointing towards the feet, roll the torso up so the body forms a V with the hips and feet towards the ceiling off the ground. Hold for ten counts and come back  to start position
Knee Tucks
Start in push-up position with toes resting on the ball and straight arms, with hands on the ground under the shoulders. Bring the knees towards the chest until the knees are directly under the hips. Extend knees back to push-up position and repeat.

Ajay Dhamija is a Fitness Expert, Certified Personal Trainer (ACSM & Progressive Fitness), Kick Boxing Expert, Strength & Condition Specialist with over 10 years experience. www.