This article is for people looking for specific Core exercises. The first section requires a yoga ball while the last two exercises do not.

Ball Prone ISO Arm Lift:
Balancing with your hands on the floor as if you are holding yourself up for a push up and with the ball under your ankles (or, closer to your waist to start, moving it out toward your ankles as you get more skill, strength and balance), lift one arm to the side, hold it up for 5 seconds, and set it back down. Repeat with the other arm. 5 each arm is great.

Ball Prone ISO Leg Lift:
Balancing with your hands on the floor as if you are holding yourself up for a push up and with the ball under your ankles (or, closer to your waist to start, moving it out toward your ankles as you get more skill, strength and balance), lift one leg straight up, hold it up for 5 seconds, and set it back down. Repeat with the other leg. 5 each leg is great.

Ball Pass, Foot to Head:
Lying flat on your back with the ball between your feet, lift your legs to create a 90 degree angle while you lift your arms and pass the ball from your straight legs to your arms. Lower both your arms and legs so you are flat again. Then Pass the ball from your arms back to your legs. That is one complete repetition. Do this 10 times.

Ball Pass, Side to Side:
With your knees bent, sit on the floor. Lean backward so your abdominal muscles are engaged. Holding that position, put the ball on the left side of your body. Lift the ball and twist to the right and tap it on the floor on
the right, then on the left then on the right then on the left, doing a total of 10 taps on each side.

Ball Balance:
Put your palms and knees on the ball and balance with nothing touching the floor. As you get more skilled, lift one knee. As you get more skills, left one knee and the opposite hand.

Prone Plank TVA:
Lying on your stomach, fully flat, with your palms by your face and your forearm flat on the ground, push yourself up as if your body is a plank supporting all your weight on your toes and forearms from your elbows to palms. Hold yourself for 10 seconds, lower yourself down, rest for 10 seconds, then raise for 10 seconds, then lower for 10 seconds. Repeat 10 times up. As you get more skilled, rest for 5 seconds only.

Prone Plank Opposite Lift:
From the prone plank TVA pose listed above, simultaneously lift one arm and the opposing leg. Hold them up for 5 seconds. Return to the plank. Lift the opposite arm and leg. Hold for 5 seconds. Repeat 5 times each side.