"When completing these exercises you notice that you clearly have done work, so there is a burn that you get. But we do that without beating the body up," says MacMillan. This exercise quickly produces that clean burn. Lay face down with your knees on the exercise ball. Your arms should be extended so that your hands touch the floor, shoulder-width apart. Begin movement by pushing into the ball with the tops of your feet, pulling your lower half forward, elevating your hips and drawing your straight arms in toward the ball. Form a V with your torso nearly vertical above your head. Return to the starting position. Repeat for ten reps.