Lay on the floor with the bottoms of your feet on the ground and your knees bent. Pull your belly button into your spine and raise your hips off the floor. Your arms should be flat on the ground. Hold this position for 10 seconds. Beginners repeat this 2 more times, Advanced – 4 more times.
For anyone who is advanced and looking for a challenge, get into the bridge position, then try extending one leg (so that you are balanced on one foot while still in the bridge). Hold for 10 seconds. Alternately, you can put the weight ball between your knees and perform a regular bridge.
Quadriped (This works everything)
Get down on the floor onto your hands and knees. Pull your belly button into your spine and keep your back flat. Squeeze those butt muscles. Beginners: Raise one hand as if you are pointing at something in front of you. Hold for 2 counts and lower. Do the other side. Do 2 more on each side. Intermediate/Advanced: Assume the same position. Raise one arm and the opposite leg. Hold for a count of 2. Do 4-6 more on each side.
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