From basic plank position, begin to twist the board in a circular motion using your armsand upper back. Hold core tight.

Lower into a squat position (keeping knees behind toes) using your legs only, begin torock the board back and forth while holding the squat.

Slightly bend at waist bringing elbow up so that upper arm is parallel. Extend hand back until entire arm is parallel to ground.

Place the board on a firm, flat surface. Put feet evenly on board and begin to twist fromthe hips so that the board swivels motion in a circular.

Start in basic plank position. Bring knee up and out toward elbow, while twistingboard and elbow down to meet the knee. Repeat on opposite side.

Lift torso into a bridge, holding core tight. Press one foot down to lower one side of the board. Repeat on opposite side so that the board rocks.

Starting in plank position, bend knee so that lower leg is vertical it to the floor, withthe upper leg parallel to floor. Push heel up as you lift the upper leg fixing yourglutes.

Bend torso forward until back is parallel with floor, pull abs in, keep back and neckstraight, with slight bend in knees. Keeping back straight stand up and push hipsforward at the top.