1, prone, feet together, press the yoga ball with your calves, and keep your hands shoulder width apart.
2. Roll your abdomen and lift your knees alternately to your sides, keeping your hips and abdomen tight. Repeat 16 times.
3. Feet are naturally separated, elbows are supported on the yoga ball, and hands are crossed and clenched.
4. Don't collapse when supporting the flat plate. Always tighten your hips and abdomen and keep balance for 30 seconds.
5. Stick your back on the yoga ball, keep your hands and feet in balance, and your abdomen will have a strong sense of stretching for 40 seconds.