Curl your rib cage up a few inches toward your thighs, and then roll back down to your starting position. These are very small, controlled movements—only about 2 to 3 inches.
B. Twisted Kickstand
Squeezing the ball between your inner thighs, extend your right leg straight off the floor (in the workouts, we’ll do both sides).
Twist your torso to the right and begin lifting your rib cage up and down a few inches, reaching your hands toward the outside of the right leg. Try to stay lifted off your right shoulder blade and keep your abs contracted toward your spine. This move is like shrink-wrap for your core!
C.
Rock-Star Can-Can
Place the ball between your inner thighs. Extend your right leg straight while simultaneously curling your rib cage up a few inches toward the center. Reach your arms toward your toes.
Now roll back down a few inches as you bend the right leg, and then curl back up again as you extend the left leg. Remember not to roll down too far—your shoulder blades should remain above your cushion the entire time.
Continue curling and extending at a good pace.
D. Big Twister
Take the ball between your hands and squeeze it in front of your chest—your elbows should be wide to the side.
Extend your legs straight along the floor with your toes pointed, keeping your legs together.
From there, start to twist your upper body from side to side, keeping your shoulders off your cushion, your elbows wide and the ball in front of your chest.
Make sure you’re moving your entire torso here and not just your shoulders—we want to put some fire into your obliques! Twist and shout if you want—we’re with you!
