On hands and knees, keep shoulders to knees straight, reach one arm under the other arm then rotate the opposite way and reach up

On forearms and knees, squeeze shoulder blades together, then push up to round upper back. Move only through the upper back. Feel between shoulder blades.

On forearms and knees, keep back straight, shift side to side. Work stomach only, not back.

On forearms and toes, keep back straight, step one foot out to side and back in, alternate sides. Work only stomach, not back.

On forearms and toes, keep back straight, shift up and down on toes. Work only stomach, not back.

On forearms and toes, keep back straight, rotate hips while tapping knees. Work only stomach not back.

Place ball in middle of back, support head but do not pull, crunch up to clear shoulder blades

Place ball in middle of back, support head but do not pull, crunch up to clear shoulder blades while rotating shoulder to opposite hip