Sets: 3  Reps: 8  Target: abs, core

Pause at the top and lower slowly.
 

Sets: 3 Reps: 10 Target: abs, core

Contract your abs as you lower your body. 

Sets: 3  Reps: 10  Target: lower back

Lower slowly and lift back up without overextending your back.
 

Sets: 3  Reps: 10  Target: core, abs

Lift your knees as close to your chest as possible. 

Sets: 3  Reps: 8  Target: calves

Pause at the top of the move.

Sets: 3  Reps: 8  Target: abs, hip flexors, core

Keep your legs straight and lift the ball as high as possible.

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