Lunge and Twist

• 1). Stand with your feet together, and hold a medicine ball in front of your chest with your arms slightly bent.
  
  
• 2). Step forward with your left foot about two feet in front of you, and lunge down until your right knee almost touches the ground. Turn your torso your left at the same time so that your arms and the ball face in the same direction as your chest. Keep your posture upright.
  
  
• 3). Step back to the starting position, and repeat the movement pattern. Perform three sets of 10 reps on each side.
  
  

Ball Plank with Pressure

• 1). Place your hands on a stability ball with your feet slightly apart on your toes. Tighten your buttocks as you keep your head in alignment with your spine, hip and legs.
  
  
• 2). Shift your weight onto your right hand for one second, then shift your weight to your left hand for a second.
  
  
• 3). Alternative the weight-shifting pattern while keeping your body's posture and the ball in place. Perform two to three sets of 10 reps total.
  
  

Stride and Chop

• 1). Stand with your right leg in front of you about two feet from your body. Point both feet forward. Hold a medicine ball above your head and over your right shoulder. Rotate your torso a little bit, and tighten your left buttock for balance.
  
  
• 2). Exhale, and swing the ball down and across your body toward your left hip without moving your torso much. Keep your focus forward.
  
  
• 3). Reverse the movement, and repeat the pattern. Perform 10 reps. Switch your leg position, and repeat the chopping pattern from above your head and over your left shoulder and down and across your body toward your right hip. Perform three sets of 10 reps on each side.