Isometric abdominal flexion, shoulder extension supine - 5 position series (Core/abdominal strengthening, pushing into stability ball series - 1) bilateral arms/legs 2) opposite arm/leg 3) same side arm/leg, supine)

Lie on your back with your knees bent and feet flat on the floor.
Position a stability ball on your thighs and place both hands on the ball.
With your arms straight, press your hands into the ball.
You should feel both your abdominal muscles and the muscles around your chest and sides tense.
Hold this position.
Relax, and then straighten one leg out on the floor.
Place your opposite hand on the ball and press into the ball.
Hold this position.
Relax, and then place your hand on the same side onto the ball and press into the ball.
Relax, and then bend your straight leg, straighten your bent leg.
Place your opposite hand on the ball and press into the ball.
Relax, and then place your hand on the same side onto the ball and press into the ball.
Hold this position.
And relax.