1. Ball Towel Crunch: (Abs) Starting Position-Sit upright on an exercise ball, and place a rolled up towel between your inner thighs. Walk your feet forward, letting the ball roll up your spine until it is supporting your lower back. Your head and shoulders are off the ball. Knees are in line with your ankles, and your feet are firmly on the floor. Hands are placed behind your head(for support, no pulling on it) lightly, and your elbows are open.
   
   Movement-As you bring your inner thighs together to hug the towel, draw your navel into your spine. Lift your head and shoulders forward so that your rib cage moves closer to your hips. Pause at the top of the movement for two(2)counts. Lower slowly and repeat. Start out with 10 perfect Reps, and add 1 Rep with each training session (PPT hates the phrase"Workout" for its Negative mental focus, as having left your "workplace", you now have to do more "work". We like "Training (for your Health) Session".) until you can do 25 Reps.
   
   
2. Ball Squat: (Legs and Butt) Starting Position-Place an exercise ball between your lower back and the wall. Stand tall and place your feet wider than your shoulders, with a slight turnout. Walk your feet away from the wall a bit so that you can see them if you glance down. Hands are on your waist, and your abdominals are pulled in. Roll your shoulders back and down.
   
   Movement-Roll the ball down the wall by bending your knees until your thighs are parallel to the floor or just above parallel. Pause at the bottom of the movement. Draw your inner thighs together and squeeze your glutes (Butt cheeks, folks)as you come up. Repeat for ten(10) Reps. Add 1 Rep with each session until you can do 15.
   
   
3. Lengthening Stretch: (Double Deltoid Stretch, lengthens your body) Starting Position-Hold the ball against the wall at chest height. Feet are shoulder width apart. Your head is held upright, neck long, shoulders are down, and abdominals are drawn in.
   
   Movement-Roll the ball up the wall until you feel a slight stretch in your shoulders. Inhale and lengthen your entire body, keeping your back long. Exhale and gently lean your arms into the ball while keeping your shoulders down. Hold for five(5) slow breaths. Don't arch your back. Breathe from your diaphragm.
   

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