Slomo ball exercises

Lower abs workout:

Lie down on your pelvis on the slomo ball, and rest your head and upper back on the mat. Rest your arms at your side, slightly away from your body with palms facing down.
Bend your hips and knees until your knees are top of the slomo ball. Pull your navel in towards your spine and keep your entire spine and pelvis still.
Now bring your knees up towards your chest and hold for 2 count, then extend them straight up at around 70-80 degree angle and hold for 2 count.
Repeat 12 times.

Advanced lower abs workout I:

Lie down on your pelvis on the slomo ball, and rest your head and upper back on the mat. Rest your arms at your side with palms facing down (slightly away from your body).
Extend your legs straight up towards the ceiling at 90 degree angle with toes pointing up. Pull a navel in towards your spine and keep your entire spine and pelvis still.
Now bring your straight leg up towards your chest. Hold for 1 count and lower them down to the starting position.
Repeat 12 times.

Advanced lower abs workout II:

Lie down on your pelvis on the slomo ball and rest your head and upper back on the mat.
Bend your knees and feet flat on the mat. Rest your arms at your side. Pull a navel in towards your spine and keep your entire spine and pelvis still.
Now extend your legs straight up towards the ceiling at the top of the slomo ball (90 degrees angle) with toes pointing up. Then lower your (straight) legs down to 45 degrees angle. Hold for 2 count and bring them up on the top of the roller.
Repeat 10 times.

Advanced lower abs workout III:

Lie down on your pelvis on the slomo ball, and rest your head and upper back on the mat. Rest your arms at your side.
Bend your hips and knees at 90 degrees and come into a table top position. Toes should be pointed out. Pull a navel in towards your spine and keep your entire spine and pelvis still. Now bring your both knees in towards your chest, then straighten your legs and lower them down at 45 degrees angle. Repeat 12 times. Return to the table top position.
Variation: you can straighten your arms in front of your chest in the starting position. As you extend your legs, straighten your arms overhead.

Bicycle move on foam roller:

Lie down on your pelvis on the slomo ball, and rest your head and upper back on the mat. Rest your arms at your side. Bend your hips and knees at 90 degrees and come into a table top position. Toes should be pointed out. Pull a navel in towards your spine and keep your entire spine and pelvis still. Now bring your right knee towards your chest, at the same time extend your left leg straight at 45 degrees angle. Switch side by bringing your left knee towards your chest and extending your right leg straight, keep continue alternating side back and forth.

Muscles:

Obliques, abs and back

Toe taping on the floor:

Lie on your pelvic bone on the slomo ball. Rest your arms at your side on the floor with palms facing down, slightly away from the body. Pull a navel in towards your spine and keep your entire spine and pelvis still.
Lift your right foot off the floor and bend your hip and knee at 90 degrees, then bring your left leg up just next to your right leg. This position is known as a table top position, and this is your starting position.
Now alternate reaching your each foot to the floor and come back to the table top position.
Make sure you stabilize your upper torso and pelvis throughout the exercise.

Muscles:

Abs, back and legs muscles

Double heel taping on the floor:

Lie on your pelvic bone on slomo ball. Rest your arms at your side on the floor with palms facing down, slightly away from the body. Pull a navel in towards your spine and keep your entire spine and pelvis still.
Lift your feet off the floor and bend your hips and knees at 90 degrees into a table top position, and this is your starting position.
Now bring your both legs down with knees bent, and toes touch to the floor. Then come back to the table top position. Repeat 12 times.

Muscles:

Abs, back, legs muscles

Heel taping on the floor:

Lie on your pelvic bone on slomo ball. Rest your arms at your side on the floor with palms facing down, slightly away from the body. Pull a navel in towards your spine and keep your entire spine and pelvis still.
Lift your feet off the floor and bend your hips and knees at 90 degrees into a table top position, and this is your starting position.
Now alternate reaching your each heel to the floor and come back to the table top position. Make sure you stabilize your upper torso and pelvis throughout the exercise.

Muscles:

Abs, back and legs muscles

Double heel taping on the floor:

Lie on your pelvic bone on slomo ball. Rest your arms at your side on the floor with palms facing down, slightly away from the body. Pull a navel in towards your spine and keep your entire spine and pelvis still.
Lift your feet off the floor and bend your hips and knees at 90 degrees into a table top position, and this is your starting position.
Now bring your both legs down with knees bent, and the heels touch to the floor. Then come back to the table top position.
Repeat 12 times.

Clam on slomo ball:

Lie on your right side with outer right hip on the slomo ball and prop your head on your right hand, place your left hand on your waist.
Bend your hips and knees to an approximately 45 degree angle. Stack your legs on top of each other and feet together.
Now raise your left knee away from your right leg, keeping feet together. Tighten your butt and pelvis should be still.
Then lower your left knee down to the starting position. Repeat 12-15 times. Switch side and repeat.

Muscles:

Gluteus medius/minimus, tensor fasciae latae, and Sartorius, abs and back muscles.

Advanced clam on slomo ball:

Lie on your right side with the outer right hip on the centre of slomo ball, and bend your hips and knees to a 45 degree angle. Keep your legs together and form a straight line from shoulders to hips.
Prop your upper body on your right forearm. Your right elbow should be underneath right shoulder and keep right forearm perpendicular to your body. Rest your left hand on your waist.
Now lift your left knee away from your right leg, keeping your feet in contact with each other. Tighten your butt and pelvis should be still. Then lower your left knee down to the starting position.
Repeat 12-15 times. Switch side and repeat.