Sit on the ball, holding a dumb-bell in both hands out in front of you. Keep your arms straight and walk your legs forward until your shoulders and neck are resting on the ball and the dumb-bell is directly above your face. Now rotate your torso over to your right, keeping your arms straight, as far as you can go. Pause, rotate back to the middle, then rotate over to your left as far as you can go. That’s one rep.

Dumb-bell pullover
Reps: 20

Sit on the ball, holding a dumb-bell in both hands. Lie back and bring the dumb-bell back over and behind your head, keeping your core tight and your arms straight. Use your abs and your chest to pull the dumbbell back until it’s directly over your chest, pause then return and repeat.

Cool down: End with some light cardio and stretches.