Lying on your back, place feet on the top of a Swiss ball so knees are at a 90-degree angle. Squeeze glutes so your back lifts off the ground. Hold for five seconds and lower. Aim for 1 minute.
Lying on your front, holding an exercise band and with your hands outstretched to the side, slowly raise your head, neck and chest. Hold and lower your body. Aim for 45 seconds.
Lying down, extend your left leg in the air and use an exercise band to pull your toes towards you. Slowly move your leg to the side, hold, then return to the centre. Repeat with your right leg. Aim for 1 minute.
Leaning over a Swiss ball with your left knee on the ground for balance, push your right leg forward, hold, then push it back. Swap sides and repeat with your right leg. Aim for 1 minute.
Lying on your back (resistance tool is optional), place hands behind your head and pull up to a sitting position. Turn from left to right. Slowly lower your body again. Aim for 30 seconds.
Roll your body over a Swiss ball so your feet are on the ground. Slowly raise your head, neck and upper body off the ball, extending your arms back for balance. Hold for five seconds and lower. Aim for 45 seconds.