Please excuse the quick drawings.
Waist Whittler Exercise Ball Ab workout
This is TOUGH, if you are just starting exercising I do NOT recommend this one! But for you ladies who have been moving a bit and want a challenge here you are...
The move pike and extend on the ball strengthens abdominals (rectus abdominis, internal and external obliques, transverse abdominis) and spinal erectors
Do 3 sets of 10 reps as part of your regular strength training beginner 1 set progress to 3.
Tip pause at the top pull in abs
Need more of a challenge- begin at top of shins instead of on your thighs, then roll to tops of feet, Allows you to raise your hips higher.