Method: Lie on the ball so that your lower back curves over it with your feet flat on the floor. Cup your fingers behind your ears and curl yourself up as far as shown in the right hand picture, pause at the top of the movement and slowly lower yourself back down.

Method: Lie on the ball so that your lower back curves over it with your feet flat on the floor. Cup your fingers behind your ears and curl yourself up drawing your armpit towards the opposite hip, pause at the top of the movement and slowly lower yourself back down.

Method: Lie on your back with your arms at your sides and your heels on the ball. keeping your legs straight raise your hips so that only your head, shoulders and arms touch the floor. Now slowly roll the ball towards your butt, pause and slowly roll the ball back to the start.

Method: Lie on your back with your arms at your sides and your heels on the ball. Raise your hips off the floor so that only your head, shoulders and arms touch the floor. Pause at the top of the movement then slowly lower yourself back down again.

Method: Lie on the ball holding a pair of light dumbbells ensure your head, shoulders and back are in contact with the ball. Extend your arms out to your sides keeping your elbows slightly bent. Sweep the weights up in an arc so that you bring them almost together, pause then reverse the motion back to the start.

Method: Sit on the ball with your feet set far apart. Rest your left elbow against the inside of your left leg. Keeping your back straight bend your left arm up towards your body until it is about half way to your shoulder. Pause then reverse the motion back to the start.

Method: Holding a pair of dumbbells kneel behind a ball and lean over it so that the back of your upper arms are against the front of the ball and your chest rests comfortably against the ball. Bend your arms and bring the dumbbells upwards until they are level with your shoulders. Pause at the top of the movement and slowly straighten your arms to lower the dumbbells.