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Core exercises
Name of exercise:   FEET ON BENCH BALL BALANCE
Start Position
Finish Position
What to do: The best way to get into position for this exercise is to first lay down with your chest on the ball and a bench behind you.  While laying on the ball put your feet up on the bench so they are resting on your toes.  Put your hands on the ball and slowly push off until you arms are completely extended as shown.  Hold the position from 15-60 seconds depending on your fitness level.  Suffice it to say that 60 seconds is an extreme challenge for most individuals. 
Don't Forget to: To stabilize yourself it helps to suck and hold in your abdominal muscles from the belly button and to squeeze your butt muscles together.
Equipment needed: Exercise ball and flat bench.
Muscles worked: Core, also some arms and chest.
 

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