To perform the ball lift you need to lay flat on your back and place the exercise ball between your ankles. Next, lift the ball so your feet are facing the ceiling and then return to the floor.

To start, try completing 10-12 reps at least once or twice a week (more frequently if you can). As you improve and your stomach muscles strengthen, you should gradually try to increase the number of reps, but don't try to do too much too soon.

This is thought to be one of the most effective ball exercises for abs and it will really get those stomach muscles working. Simply sit on the ball and perform 20-25 crunches.

Ideally, this should be done approximately three times per week. As with the ball lift, try to increase the frequency of your exercise sessions and the number of reps you do, but don't strain yourself by doing too much at once in the early stages of your training.

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