You’ll need: a pilates ball
1. Footwork on ball
Lie face-up, arms by your sides, palms facing down. Bend your knees and place the balls of your feet on top of the ball, heels together and toes pointing slightly outwards in a small ‘V’ shape. Engage your core and contract your glutes to lift your hips an inch off the floor, then roll the ball away from you until your heels are on the ball. Pause, then bend your knees to roll the ball back to the starting position.
2. Swan on ball
Lie face-down with your legs extended shoulder-width apart behind you. Position the ball under your chest and rest your forearms on the floor, palms down, elbows close to your body. Bring your shoulder blades back and down, press your palms lightly on the floor, and slowly lift your head and chest as you lengthen your spine.
Hold for two or three seconds (imagine making as much space between your ears and toes as possible) then return to the starting position.
3. Roll back and up
Sit with your legs extended straight out in front of you, feet flexed. Hold the ball in front of you at shoulder level, arms straight. Keep your chest up and back straight. Contract your core and glutes, then slowly roll back until your back is flat on the floor and the ball is directly overhead.
From that position, bring your chin to your chest and slowly roll back up to the starting position.
4. Coordination with ball
Lie face-up with your hips and knees bent at 90 degrees; hold the ball with both hands, arms straight. Bend your elbows and lower the ball towards your chest, pressing your hands firmly against the ball. Brace your abs, extend your arms out in front of you, curl your shoulders off the floor and straighten your legs. Hold for one or two seconds, then reverse to return to the start.